Archive for Exercises
04.18.11
Dead Lifting: The Pain
One of my favorite exercises, and one of the most painful to recover from, is the dead lift. The video provided on the link shows just about as good of advice as any expert could give on good form – check it out!
Call me masochistic, but this really is fun.
The real pain, however, is the lack of form most people use when dead lifting. I have seen some people whose backs contort to the point where watching them is painful. Nothing about doing a jerking motion with your back sounds or looks even remotely correct – or healthy.
Either drop the weight and use good form, or just don’t do the lift. Heavy weight means nothing when you rupture a disc in your back.
Only when you’ve gotten your form down should you start moving up to heavier weights. I stayed at 135 pound dead lifts for almost a month until I was comfortable with my form. Patience = strength.
Who knows, maybe if you get good enough form you could lift more than this guy:
04.17.11
WestSide Skull Crushers
Today I learned a new triceps workout, where you superset dumbbell Skull Crushers with seven sets for eight reps, and only 20 seconds of rest. With dumbbells, this proved to be a serious test of endurance.
One of the reasons for supersets with dumbbells is that it increases the stamina of your triceps drastically. A technique taught by guys at the WestSide gym, this is truly intense.
Though I have yet to post up on a how-to for Skull Crushers, I thought I would share my experience with what I’ve learned is an incredibly helpful triceps workout.
With only 20 seconds between each set, I had to recover my muscles as quickly as possible – or I’d never make it to the last set. By breathing rapidly between sets, I managed to barely scrape by, feeling an absolutely painful burn toward the end.
A good look at what a typical dumbbell Skull Crusher exercise looks like.
04.16.11
Squatting for Champs
The squat used to always be a feared exercise for me. My knees would hurt, my back would ache, and I would always feel like I was about to fall over.
After a few months training with Matt Makara, a grad student at Mason, I have come to love squatting. My form these days could pass any competition standards. Because I know many people must feel the way I used to about it, I want to share some tips on how you can get a better squat.
Starting from top to the bottom:
- Keep your head forward, looking and focusing as if you’re trying to see something in the distance.
- Place the bar as low on your shoulders as will comfortably and safely rest.
- Take deep breaths, and hold your breath during the squatting motion.
- While squatting, bend your knees outward (this will greatly help with the motion).
- Keep your toes pointed outward, and your feet resting a few inches past your shoulders.
- Rest the majority of the weight on your heels.
With these key tips, my comfort and strength squatting grew with each passing workout.
Here’s a video that provides a good visual demonstration:
04.15.11
Rowing with the Land Mine
Working out the other day with Matt Makara, another student at Mason, I was taught a new technique for doing bent over rows. The Land Mine provides a unique pivoting mobility that makes for a great bent over row workout.
Bending over, almost like in a stance for dead lifting, I did four sets of ten reps.
The exact grips you can find on the Land Mine at the RAC on Mason.
The funny thing about shoulder and back exercises, like the bent over row, is that you really won’t feel a soreness in your muscles after your workout. It’s the following days that indicate to you just how much you’ve worked. To me, this was never more intense than after my first day of using the Land Mine for rows.
Like this, but with the grips in the picture above.
03.19.11
The Prowler…
The picture can't do the agony of using it justice.
Beware! This has to be the most sickening, exhausting, and intimidating piece of equipment I’ve ever used. The Prowler is not for beginners, nor for even the average athlete. The Prowler is serious.
What’s it for? (besides torture)
The Prowler offers a unique way to build explosive acceleration for running, hitting, pushing and endurance — all in one exercise.
When should you do it?
This equipment can be used before or after any workout. If you’re doing heavier lifting, use the Prowler after the workout. For those trying to build up muscle endurance, put the Prowling before your regular routine.
The Basics
Grip your hands around either the tall vertical poles or the low-stance grips (for an extra challenge: try using Grip4orce with the Prowler). Keeping your arms extended, push the Prowler at whatever speed you can take it. This can be done on pavement or turf, and at any desired distance. For strength building, try limiting your distance to about 25 yards, and keep the Prowler loaded with weight.
Fair warning with using the Prowler:
- You will get very light headed, BREATHE.
- Prepare to vomit after a few sets.
- After using the Prowler, you’ll be done for the day (with everything).
This video just shows you how hardcore the Prowler can be. I do NOT suggest anyone try both the weighted drag and loading the Prowler (again with the professionals).