Personal Training
New Exercises To Try! 3/15/12
Hey! I hope everyone is having a great week so far. I had a bit of a ‘bump in the road’ earlier this week and will be taking some time off from high intensity exercise until further notice. I am okay, focusing on recovery. It is something I am choose not to get into on my blog because it is my personal business and I can choose whether or not to share, but just know that I am okay, recovering slowly and will still be bringing you all posts, info, tips and recipes 🙂
Today I wanted to share with you all some of my most recent favorite exercises that I have been working on for quite a while. Whenever I do posts in which I share some of my most recent favorite exercises, I like to perform the exercises myself for a while first so that I can really make sure I understand their benefits and stick with it for a while. When it comes to new exercises and programs, I never like to jump into without sticking to it for it for a little while. If you want to check out my most recent post on favorite new exercises you can check out my past post from a couple months ago.
The only way to see true progressions is to stick to a program for a set period of time. I have been incorporating each and every one of the exercises I have listed below into my routine now for about 4 weeks. I stick with the same ‘basic’ exercises but love to make small modifications to those exercises here and there to challenge myself and to try something new!
For instance my program will always consist of the same basic exercises, but I will create my workouts using different variations of the basics.
Squat (front squat, back squat, DB squat, plie squat)
Lunge (frontward, walking, reverse, single leg)
Deadlift (single leg, RDL, Stiff legged, sumo, trap bar)
Push (Barbell overhead press, single arm DB press, Arnold Press, KB press, Landmine press, TRX press)
Pull (Pull up, lat pull down, narrow grip lat pull down, barbell back row, DB back row, DB back row, DB pull over)
Abs (paloff press, band standing ab rotation, ab wheel roll out, TRX knee in, stability ball roll out, straight leg sit up, Turkish Get Up)
Plyometrics (Jump lunges, jump squats, box jumps, burpees, speed skaters, traveling burpees, frog jumps, vertical jumps)
Front Squat
Today I wanted to share with you all some of my most recent favorite exercises that I have been working on for quite a while. Whenever I do posts in which I share some of my most recent favorite exercises, I like to perform the exercises myself for a while first so that I can really make sure I understand their benefits and stick with it for a while. When it comes to new exercises and programs, I never like to jump into without sticking to it for it for a little while. If you want to check out my most recent post on favorite new exercises you can check out my past post from a couple months ago.
The only way to see true progressions is to stick to a program for a set period of time. I have been incorporating each and every one of the exercises I have listed below into my routine now for about 4 weeks. I stick with the same ‘basic’ exercises but love to make small modifications to those exercises here and there to challenge myself and to try something new!
For instance my program will always consist of the same basic exercises, but I will create my workouts using different variations of the basics.
Squat (front squat, back squat, DB squat, plie squat)
Lunge (frontward, walking, reverse, single leg)
Deadlift (single leg, RDL, Stiff legged, sumo, trap bar)
Push (Barbell overhead press, single arm DB press, Arnold Press, KB press, Landmine press, TRX press)
Pull (Pull up, lat pull down, narrow grip lat pull down, barbell back row, DB back row, DB back row, DB pull over)
Abs (paloff press, band standing ab rotation, ab wheel roll out, TRX knee in, stability ball roll out, straight leg sit up, Turkish Get Up)
Plyometrics (Jump lunges, jump squats, box jumps, burpees, speed skaters, traveling burpees, frog jumps, vertical jumps)
Front Squat
I have been working on my front squat lately (rather than the barbell back squat) and have come to really love it. Before I describe it, I will say that performing front squats when you are used to performing back squats is quite a humbling experience. The weight you will be using on the front squat is (and should be) much less the the weight of your back squat. (about 80% of your back squat 1RM)
I like front squats because they teach the body proper squatting patterns, not to mention proper engagement of the glutes and core stability.
If you go far forward while performing a front squat, you will drop the barbell, so it forces your torso to stay upright.
Your hips allow you to get much lower to the ground on a front squat, allowing the abs to assist in all aspects
If you decide to try out front squats, there may be some aspects that are limiting your ability or progress:
I like front squats because they teach the body proper squatting patterns, not to mention proper engagement of the glutes and core stability.
If you go far forward while performing a front squat, you will drop the barbell, so it forces your torso to stay upright.
Your hips allow you to get much lower to the ground on a front squat, allowing the abs to assist in all aspects
If you decide to try out front squats, there may be some aspects that are limiting your ability or progress:
- Core strength: It is incredible the amount of core strength and stability that is needed to complete a perfect front squat.
- Wrist Flexibility: When holding the barbell during the front squat, it is best if the elbows are parallel to the ground and pointing straight ahead. If your elbows are pointing towards the ground, it may be best to incorporate some shoulder strengthening and mobility exercises.
Be sure to keep the chest up, back flat, elbows up, feet a bit wider than a back squat and have the barbell rest right above the clavicle nearly touching the neck.
Here is the amazing Molly Galbraith performing front squats 205 for 4 reps!
Landmine Press:
I love this exercise because it is much more challenging than it looks from its picture. It has many benefits as well as very easy to set up with any size barbell. This one measly exercise truly challenges my body from my glutes through my core and to my shoulders/back. You begin in a half kneeling position (knee right over the heel) and this right away forces the body to fire the opposite glute. When beginning this exercise, you will want to resist the bar when it in the elevated position-this forces the anterior core to remain complete engaged.
I would simply start with the Olympic bar without any added plates to get the movement of the exercise down first. Once you have mastered form, feel free to add on some plates to the top of the Olympic bar.
Farmers Walk
I spoke a little bit about farmers walks in my face book page the other day, and I wanted to touch upon them again because this is such a great exercise and tool that I have been incorporating and now believe it the benefits of farmers walks. I was introduced to the farmers walk when I realized that my grip strength was hindering my progress on bigger lifts (deadlifts, squats, back rows)
What I found when I began implementing heavy farmers walks into my upper body days is that this exercise works way more than grip strength. Your back is being fired the whole time to assist in standing up straight. Your glutes and legs will be challenged, trying to maintain a steady, straight pace while holding this heavy load. The abs and lumbar spine also work to assist in stabilization.
I prefer the single arm farmers walk (holding one kettlebell or DB, walking a distance, taking a rest and completing the same thing with the other arm) The reason I prefer single arm is because the second your body senses any ‘offset’ this immediately fires up the core (similar to the landmine presses)
Pick up a DB or KB, begin walking maintaining perfect posture and walk until you need to throw the weight on the ground. Aim for under 60 seconds and each time you perform the walk, try to beat your time.
Single leg hamstring curls.
I have been working on double leg hamstring curls for a while now which I love. They are one of the only hamstring exercises that I can do with absolutely no added resistance and really truly feel every muscle in the posterior chain of my legs firing. I typically like to perform the hamstring curls with a tempo of 1:3 meaning roll IN on a 1 count and roll OUT on a 3 count. I really like sticking with a slower eccentric contraction because this kicks up the intensity and difficulty of the exercise just a bit. Just because single leg or double leg hamstring curls require no added weight, do not get the wrong idea about these! They are very difficult to perform correctly. This exercise also teaches the glutes proper activation because you must keep the glutes firing to keep the hips from sinking down to the ground.
With the single leg hamstring curl, obviously it is a bit more challenging than the double leg, so I encourage you to start with the double leg if you have never done these before.
To begin: lift your hips up until your body is in one straight line from your ankles to your shoulders. Keep your hips up (feet on the ball) and pull your heel in toward your glutes, keeping your other knee tucked towards your chest. Control the movement inward and slowly release the ball back out to the starting position, all while keeping the hips elevated.
I spoke a little bit about farmers walks in my face book page the other day, and I wanted to touch upon them again because this is such a great exercise and tool that I have been incorporating and now believe it the benefits of farmers walks. I was introduced to the farmers walk when I realized that my grip strength was hindering my progress on bigger lifts (deadlifts, squats, back rows)
What I found when I began implementing heavy farmers walks into my upper body days is that this exercise works way more than grip strength. Your back is being fired the whole time to assist in standing up straight. Your glutes and legs will be challenged, trying to maintain a steady, straight pace while holding this heavy load. The abs and lumbar spine also work to assist in stabilization.
I prefer the single arm farmers walk (holding one kettlebell or DB, walking a distance, taking a rest and completing the same thing with the other arm) The reason I prefer single arm is because the second your body senses any ‘offset’ this immediately fires up the core (similar to the landmine presses)
Pick up a DB or KB, begin walking maintaining perfect posture and walk until you need to throw the weight on the ground. Aim for under 60 seconds and each time you perform the walk, try to beat your time.
Single leg hamstring curls.
I have been working on double leg hamstring curls for a while now which I love. They are one of the only hamstring exercises that I can do with absolutely no added resistance and really truly feel every muscle in the posterior chain of my legs firing. I typically like to perform the hamstring curls with a tempo of 1:3 meaning roll IN on a 1 count and roll OUT on a 3 count. I really like sticking with a slower eccentric contraction because this kicks up the intensity and difficulty of the exercise just a bit. Just because single leg or double leg hamstring curls require no added weight, do not get the wrong idea about these! They are very difficult to perform correctly. This exercise also teaches the glutes proper activation because you must keep the glutes firing to keep the hips from sinking down to the ground.
With the single leg hamstring curl, obviously it is a bit more challenging than the double leg, so I encourage you to start with the double leg if you have never done these before.
To begin: lift your hips up until your body is in one straight line from your ankles to your shoulders. Keep your hips up (feet on the ball) and pull your heel in toward your glutes, keeping your other knee tucked towards your chest. Control the movement inward and slowly release the ball back out to the starting position, all while keeping the hips elevated.
Box Jumps I always like to incorporate some sort of plyometric leg work into my routine. I do not always include plyos in every workout because they can be very taxing on the body especially if you are doing them correctly and with the intensity they are meant to be performed at. There is NO reason to be doing plyos everyday, even every other day. I have two lower body days at the moment and perform box jumps on one of those days. Plyos are great because it can make your body a bit more explosive, really working on those fast twitch fibers, this can lead to improved strength performance and faster sprinting. Plyometrics take a lot of coordination and skill to create that max power output.
Box jumps are great because they really help to increase the explosiveness of hip flexion. Jumping from the floor onto an elevated step or ‘box’ directly carries over to bigger strength exercises like the deadlift and squat due to the usage of hip flexion. Jumping up and down is something our bodies are born to do, and this exercise will greatly strengthen the entire lower body as well as really challenge your cardiovascular system as well
Start LOW. Do not grab a 24 inch box and think that the very first time you are able to clear the base. I typically begin with an aerobic step and place however many steps I feel necessary on each side. I can always increase or decrease the height (with the goal being to increase each week or at least every other week) I will typically do 2 sets of 10-20 repetitions and no more. I want the box jumps to be executed with proper form and with high intensity so there is no need to do any more sets than 2 (for me, of course)
Check out this video of Erin Stern KILLING it with box jumps. Obviously, I am not anywhere near this level, but when I need some inspiration, I can always turn to Miss Erin.
Box jumps are great because they really help to increase the explosiveness of hip flexion. Jumping from the floor onto an elevated step or ‘box’ directly carries over to bigger strength exercises like the deadlift and squat due to the usage of hip flexion. Jumping up and down is something our bodies are born to do, and this exercise will greatly strengthen the entire lower body as well as really challenge your cardiovascular system as well
Start LOW. Do not grab a 24 inch box and think that the very first time you are able to clear the base. I typically begin with an aerobic step and place however many steps I feel necessary on each side. I can always increase or decrease the height (with the goal being to increase each week or at least every other week) I will typically do 2 sets of 10-20 repetitions and no more. I want the box jumps to be executed with proper form and with high intensity so there is no need to do any more sets than 2 (for me, of course)
Check out this video of Erin Stern KILLING it with box jumps. Obviously, I am not anywhere near this level, but when I need some inspiration, I can always turn to Miss Erin.
Cable Pullthroughs
I will admit it, this is a weird exercise to do if you ever feel ‘self concious’ training in certain positions at the gym. I have gotten over the lying barbell glute bridges. Yes it looks like I am humping the air, but I really don’t care-its a great exercise and that is all I focus on. Cable pull throughs are a great lower body, hamstring, low back and glute focused exercise that is performed standing by a cable machine using the rope attachment.
To set up this exercise, stand facing away from the cable machine with the rope attachment on the bottom of the machine. Reach down and grab the end of the rope in each hand, still facing away from the machine. Your feet should be about shoulder width apart or slightly wider, knees slightly bent. You should be holding the rope in between your legs.
Bend at your hips without rounding your back until your trunk is Parallel to the floor. Let your arms go back, pause and with a bit of force, pull the cable through, thrusting your hips forward and standing up straight. You should be moving at a bit of a slower pace on the ‘down’ motion and a bit faster as you pull the rope through. You may need add weight to the stack or reposition yourself (step farther away from the machine) if this feels very easy the first time.
This is a great exercise to begin with when learning how to deadlift properly as well. It teaches proper hip flexion and glute/hamstring engagement.
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Do you have any new favorite exercises?
I will admit it, this is a weird exercise to do if you ever feel ‘self concious’ training in certain positions at the gym. I have gotten over the lying barbell glute bridges. Yes it looks like I am humping the air, but I really don’t care-its a great exercise and that is all I focus on. Cable pull throughs are a great lower body, hamstring, low back and glute focused exercise that is performed standing by a cable machine using the rope attachment.
To set up this exercise, stand facing away from the cable machine with the rope attachment on the bottom of the machine. Reach down and grab the end of the rope in each hand, still facing away from the machine. Your feet should be about shoulder width apart or slightly wider, knees slightly bent. You should be holding the rope in between your legs.
Bend at your hips without rounding your back until your trunk is Parallel to the floor. Let your arms go back, pause and with a bit of force, pull the cable through, thrusting your hips forward and standing up straight. You should be moving at a bit of a slower pace on the ‘down’ motion and a bit faster as you pull the rope through. You may need add weight to the stack or reposition yourself (step farther away from the machine) if this feels very easy the first time.
This is a great exercise to begin with when learning how to deadlift properly as well. It teaches proper hip flexion and glute/hamstring engagement.
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Do you have any new favorite exercises?
Ooh I’m liking the looks of landmine presses, ill have to start practicing those! 🙂
Glad to see a post from you! I was/am so concerned. I hope everything is ok. Glad you’re taking it easy. <3 <3
I hope you get better soon Naomi!
I never get tired of watching that Erin Stern video. What an amazing woman! I’ve been working on my front squats – they’re certainly not easy and are definitely a humbling experience when you try them for the first time.
you weren’t kidding when you said the landmine press was hard! i tried it yesterday after doing some arms — BIG mistake. they were so hard i could only do 5 on each arm (weakling!). next time i’m starting my workout with these!
Happy to hear you’re on the road to recovery. Lots of healthy wishes your way! xo
Hang in there, and speedy recovery! Hope things go well.
Hey — how do you anchor the olympic bar for the landmine press… I wish I could see the other end of the bar! Also, speedy recovery! Hope you are okay!
I’ve been wanting to try standing Landmine Presses- they seem like an excellent shoulder building workout! Do you do Front Squats? I find those are so hard for me- like the bar is always squishing the ladies…