In profiling the bench press, in this week’s issue of River Weekly, I mentioned a couple variations of the exercise. I’d like to give a few more variations here. These are good for hitting different points of the muscle as well as making your workouts a little more interesting.
Changing Angles:
Incline bench press—A bench press done on an inclined bench. You can usually set the incline to different angles. With the inclined bench, you hit the upper chest (clavicular portion of the pecs) more.
Decline bench press—Bench press done on a declined bench. At a decline, the bench press focuses in on the lower part of the chest.
Changing Grip:
Wide grip bench press—This variation is done with a wider than normal grip. You’ll feel this one in the outside part of the chest and the deltoids.
Close grip bench press—As the name says, it’s a bench press with a close grip, used to hit the triceps more.
Reverse grip bench press—This variation can be tough on your wrists, so strap up if needed. It utilized an underhanded grip to hit the triceps.
*You can change both grip and angle as well (i.e. wide grip incline press).
Changing Equipment:
Dumbbell bench—A bench press done with dumbbells.
Kettle bell bench—This one is done with kettle bells.
Smith machine press—Bench done on the Smith machine.
Unilateral press—This is a bench press without the bench, but on a unilateral machine while standing up. Because there is no bench, there is less stability.
Cable press—Using the cables, you can bench press or unilateral press.
Floor bench—Doing the bench on the floor restricts your motion, so you are working from the sticking point (the point where most lifters get “stuck” in their bench press motion) and you don’t get to bounce the bar off your chest.
Chain bench—This is a bench with a chain wrapped around a barbell. As you are pressing, more of the chain is used and the weight gets heavier. This is a great variation for getting through your sticking point.
Elastic band bench—This is the same concept as the chain bench, but with elastic bands.
Chaos bench—There’s a lot going on in this one. It’s an elastic band bench with kettle bells or dumbbells.
*You can also change equipment and grip, equipment and angle, and equipment, grip and angle (i.e. kettle bell incline bench, close/hammer dumbbell bench, incline wide grip smith bench).
Changing movement & misc:
Alternating dumbbell—One dumbbell is pressed, while the other is poised at the bottom of the press. Lower the pressed dumbbell and then press the other. This variation keeps the poised arm engaged, while focusing the attention to the movement of the single pressing arm.
One arm bench press—This is the same concept at the alternating bench, but you only work one arm at a time.
Towel/Board bench—This incorporates the same concept as the floor bench, but a towel or board is placed on the chest. The weight is lowered only to the towel and then pressed.
Half-way bench—The weight is lowered and then only pressed half-way up. This is used to work on the first part of the bench and speed.
3 part bench—This variation is usually done with high repetitions (15, 18, 21, etc). In the first phase, you do reps, let’s say 5, in the half-way variation, then you do 5 more reps as if there was a towel on your chest, and finally you do 5 regular reps. It’s a great burnout exercise.
Strip bench—This is another great burnout exercise. The barbell is stacked with small plates (i.e. 2.5lbs, 5lbs, 10lbs). You do a set to failure, then strip off weights from either side of the barbell, do another set to fail, strip again, and so on, for a total of anywhere from 5-10 sets.
That’s all I have for now. If you would like to comment or add to the list, feel free to do so. Happy training!
Friday, April 13, 2012
Wednesday, April 11, 2012
Squat Variations
In last week’s fitness article, in River Weekly, I profiled the squat. Here are some variations of the squat:
Back squat—Hold the bar on the back at the base of the neck or across the trapezius. Holding the bar in a lower position creates a lever advantage, while holding it in a higher position produces a posture closer to that of the clean and jerk. These variations are called low bar and high bar, respectively. Bend through the knees, pushing the hips back in a sitting position, until you are parallel, and then return to the standing position.
Front squat—The weight (usually a barbell) is held in front of the body across the clavicles and deltoids in either a clean grip, as is used in weightlifting, or with the arms crossed and hands placed on top of the barbell.
Zercher squat—In this variation, the bar is held in the crooks of the arms, on the inside of the elbow. You rarely see this variation performed. More often, the front squat is done for the same benefits.
Box squat—At the bottom of the squat motion, the squatter sits on a box or bench before rising again. The box squat is used to train the squat and develop proper squatting form. Pausing on the box also creates additional stimulus in the hips and glutes. Some people believe this form of isometric training allows for greater gains in the squat compared to a traditional Olympic style squat, while others contend that the increased spinal loading creates more opportunity for injury.
Hack squat—The barbell is held in the hands just behind the knees. The lifter can also prop the heels on a board to alter the angle of the squat. This is also called a rear deadlift.
Overhead squat—The barbell is held overhead in a wide-arm snatch grip. This variation is a good one for engaging the core and for improving balance.
Split squat—This variation is very much like the lunge. The non-lifting leg rests behind the lifting leg.
Bulgarian squat—This variation is like a split squat, but the foot of the non-lifting leg is rested on a knee-high platform behind the lifter.
Belt squat/Kettle bell squat/Dumbbell squat—The squat can be done with a variety of equipment. You can use the dip belt and attach weight to it, or you can hole kettle bells or dumbbells in the various positions mentioned above.
Sissy squat—In this variation, the heels are lifted off the ground and the torso remains flat while the lifter leans backwards (almost as if you were doing the limbo under something). This can be done holding a dumbbell or with a plate held on the chest and one arm holding onto a chair or beam for support.
Smith squat—Squats using the Smith Machine. Using the Smith Machine the lifter can change stances without worrying about the weight/imbalance of the barbell throwing him off balance. The lifter can also up the weight used.
Trap bar squat—This is a variation in which a trap bar is held with hands at the sides. It is also called a trap bar deadlift.
Bodyweight squat—This is done with no weights for high repetitions.
Face the wall squat— This variation can be performed with or without weights. Toes, knees and nose line up almost touching the wall. Advanced forms include shoeless, wrists crossed behind the back, and fists in front of forehead, all performed with toes and knees closed and touching the wall. It is primarily to strengthen the vertebrae tissues.
Hindu squat—This is another bodyweight squat. The heels are raised and body weight is placed on the toes during the squat motion. The knees track far past the toes in an almost swooping motion.
Jump squat—This is done in the back squat position. It is a plyometric exercise in which the squatter jumps off the floor at the top of the lift.
Pistol squat/Single leg squat—This is a bodyweight squat done on one leg to full depth, while the other leg is extended off the floor. You can use dumbbells or kettle bells for resistance.
Back squat—Hold the bar on the back at the base of the neck or across the trapezius. Holding the bar in a lower position creates a lever advantage, while holding it in a higher position produces a posture closer to that of the clean and jerk. These variations are called low bar and high bar, respectively. Bend through the knees, pushing the hips back in a sitting position, until you are parallel, and then return to the standing position.
Front squat—The weight (usually a barbell) is held in front of the body across the clavicles and deltoids in either a clean grip, as is used in weightlifting, or with the arms crossed and hands placed on top of the barbell.
Zercher squat—In this variation, the bar is held in the crooks of the arms, on the inside of the elbow. You rarely see this variation performed. More often, the front squat is done for the same benefits.
Box squat—At the bottom of the squat motion, the squatter sits on a box or bench before rising again. The box squat is used to train the squat and develop proper squatting form. Pausing on the box also creates additional stimulus in the hips and glutes. Some people believe this form of isometric training allows for greater gains in the squat compared to a traditional Olympic style squat, while others contend that the increased spinal loading creates more opportunity for injury.
Hack squat—The barbell is held in the hands just behind the knees. The lifter can also prop the heels on a board to alter the angle of the squat. This is also called a rear deadlift.
Overhead squat—The barbell is held overhead in a wide-arm snatch grip. This variation is a good one for engaging the core and for improving balance.
Split squat—This variation is very much like the lunge. The non-lifting leg rests behind the lifting leg.
Bulgarian squat—This variation is like a split squat, but the foot of the non-lifting leg is rested on a knee-high platform behind the lifter.
Belt squat/Kettle bell squat/Dumbbell squat—The squat can be done with a variety of equipment. You can use the dip belt and attach weight to it, or you can hole kettle bells or dumbbells in the various positions mentioned above.
Sissy squat—In this variation, the heels are lifted off the ground and the torso remains flat while the lifter leans backwards (almost as if you were doing the limbo under something). This can be done holding a dumbbell or with a plate held on the chest and one arm holding onto a chair or beam for support.
Smith squat—Squats using the Smith Machine. Using the Smith Machine the lifter can change stances without worrying about the weight/imbalance of the barbell throwing him off balance. The lifter can also up the weight used.
Trap bar squat—This is a variation in which a trap bar is held with hands at the sides. It is also called a trap bar deadlift.
Bodyweight squat—This is done with no weights for high repetitions.
Face the wall squat— This variation can be performed with or without weights. Toes, knees and nose line up almost touching the wall. Advanced forms include shoeless, wrists crossed behind the back, and fists in front of forehead, all performed with toes and knees closed and touching the wall. It is primarily to strengthen the vertebrae tissues.
Hindu squat—This is another bodyweight squat. The heels are raised and body weight is placed on the toes during the squat motion. The knees track far past the toes in an almost swooping motion.
Jump squat—This is done in the back squat position. It is a plyometric exercise in which the squatter jumps off the floor at the top of the lift.
Pistol squat/Single leg squat—This is a bodyweight squat done on one leg to full depth, while the other leg is extended off the floor. You can use dumbbells or kettle bells for resistance.
Thursday, March 1, 2012
Sprint & Body Weight Workout
Tonight Jackie, Grapes, Mahaffey and I did this little workout. I thought I'd share it. Maybe you can incorporate it into your workouts. It will get your heart rate up...promise.
WARM UP--Stretching and light jogging (at your own pace, stretch what you need)
SPRINTS #1--8x10m, 6x20m, 4x30m, 2x40m (2 groups, when one reaches line the other goes and so on), followed by a minute break, 2 shuttles (10m and back, 20 and back, 30 and back, 40 and back)
*1min 30sec break
CIRCUIT #1--(20sec of exercise, 10sec break between exercises) Mountain Climbers, Pushups, Russian Twists, Jump Lunges x2 times through (4mins total)
*1min break
CIRCUIT #2--(20sec on, 10sec break) Squat Jumps, UFCs, Plank Ups, Scissors x2
*1min break
SPRINTS #2--(down and backs i.e. 6x10m = down 10m and back to start for 1 rep) 6x10m, 4x20m, 2x30m, 1x40m, followed by a minute break, 2 shuttles
*1min break
CIRCUIT #3--(20sec on, 10sec break) Skaters, Star Jumps, Side Planks, Bicycle
COOL DOWN--Walking/Jogging/Stretching
The workout, sans the chatting we did before and after, only took about 30ish minutes.
WARM UP--Stretching and light jogging (at your own pace, stretch what you need)
SPRINTS #1--8x10m, 6x20m, 4x30m, 2x40m (2 groups, when one reaches line the other goes and so on), followed by a minute break, 2 shuttles (10m and back, 20 and back, 30 and back, 40 and back)
*1min 30sec break
CIRCUIT #1--(20sec of exercise, 10sec break between exercises) Mountain Climbers, Pushups, Russian Twists, Jump Lunges x2 times through (4mins total)
*1min break
CIRCUIT #2--(20sec on, 10sec break) Squat Jumps, UFCs, Plank Ups, Scissors x2
*1min break
SPRINTS #2--(down and backs i.e. 6x10m = down 10m and back to start for 1 rep) 6x10m, 4x20m, 2x30m, 1x40m, followed by a minute break, 2 shuttles
*1min break
CIRCUIT #3--(20sec on, 10sec break) Skaters, Star Jumps, Side Planks, Bicycle
COOL DOWN--Walking/Jogging/Stretching
The workout, sans the chatting we did before and after, only took about 30ish minutes.
Monday, January 30, 2012
The Magic of Protein Before Bed
With our Spring season right around the corner, we should be thinking about (if we haven’t been already) getting our bodies prepared and in shape. Getting prepared and in shape encompasses a few aspects of our lives and health. You’re going to have to consider your cardiovascular health, your strength and fitness, and your nutritional needs.
Last week, I posted a link to Adam Russell’s blog. Adam is a nutrition consultant for USA Rugby. On his blog, you’ll find a lot of helpful nutritional information. I’d like to share, with you, a little bit of nutrition wisdom that Adam imparted on us at the most recent USA Rugby invitational camp.
Adam said that one of the key factors in a good nutritional plan is sleep. He says that all of the “magic” associated with good nutrition is useless without sleep. Generally eight hours is average amount the normal adult needs, however this amount is dependent on the person. Some can function just fine off six hours and others need ten.
Not only is sleep important, but eating a source of protein helps. About a half hour after you set off in dreamland, your pituitary gland releases a growth hormone that tells your body to start repairing itself. If amino acids (like those found in protein) aren’t present, the brain won’t prioritize physical recovery, but will put itself and vital organs first.
Protein prevents the body from catabolizing (breaking down) muscle for energy and will give your body the amino acids it needs to enhance physical recovery. So before you doze off, take 20-30 grams of a slow digesting protein, like cottage cheese, chicken, skim milk or a protein shake.
Last week, I posted a link to Adam Russell’s blog. Adam is a nutrition consultant for USA Rugby. On his blog, you’ll find a lot of helpful nutritional information. I’d like to share, with you, a little bit of nutrition wisdom that Adam imparted on us at the most recent USA Rugby invitational camp.
Adam said that one of the key factors in a good nutritional plan is sleep. He says that all of the “magic” associated with good nutrition is useless without sleep. Generally eight hours is average amount the normal adult needs, however this amount is dependent on the person. Some can function just fine off six hours and others need ten.
Not only is sleep important, but eating a source of protein helps. About a half hour after you set off in dreamland, your pituitary gland releases a growth hormone that tells your body to start repairing itself. If amino acids (like those found in protein) aren’t present, the brain won’t prioritize physical recovery, but will put itself and vital organs first.
Protein prevents the body from catabolizing (breaking down) muscle for energy and will give your body the amino acids it needs to enhance physical recovery. So before you doze off, take 20-30 grams of a slow digesting protein, like cottage cheese, chicken, skim milk or a protein shake.
Thursday, January 19, 2012
Pre-Season
River Ruggers,
I'm finally getting back in the swing of things (hopefully a long overdue newsletter will be coming shortly). As most of you know, I just attended a USA Rugby camp in Florida (for more on that, check out http://rugbysidelines.blogspot.com/).
Part of camp was devoted to beginning our journey to the World Cup in 2014 by creating a high-performance culture. In doing that, our staff has provided us with so many resources on exercise, nutrition, life-management, etc. One of those resources is Adam Russell, who is a nutrition consultant for USA Rugby. I just wanted to share his blog with you all, so here it is: http://hpnutrition.wordpress.com/.
Feel free to explore.
I'm finally getting back in the swing of things (hopefully a long overdue newsletter will be coming shortly). As most of you know, I just attended a USA Rugby camp in Florida (for more on that, check out http://rugbysidelines.blogspot.com/).
Part of camp was devoted to beginning our journey to the World Cup in 2014 by creating a high-performance culture. In doing that, our staff has provided us with so many resources on exercise, nutrition, life-management, etc. One of those resources is Adam Russell, who is a nutrition consultant for USA Rugby. I just wanted to share his blog with you all, so here it is: http://hpnutrition.wordpress.com/.
Feel free to explore.
Friday, April 8, 2011
Sample In-Home Workout
I’ve been talking a lot about exercises and methods of training that you can do at home. Here is a sample of a workout you could do in your own home:
Circuit #1 (go through these exercises without resting between)
--Wall Sits w/Abdominal Contraction 30secs at low angle, mid and high
--Pushups x20
--Russian Twists x40
--1 Leg Hamstring Bridge x3 reps of 30sec holds for each leg
--Feet on Wall Pushups x15
--Pikes x20
--Hindu Squats x40
--Spiderman Pushups x20
--Flutter Kick 30secs
Rest 1min and repeat (twice through)
Circuit #2
--Either Pullups, Supine Pullups, or Bodyweight Rows (depending on what you have to work with) to muscle failure
--Bench Dips x20
--Superman x20
--Hindu Pushups x15
--Gladiator Presses x10each side
--Thinker 1min
--(Yoga Poses) Upward Dog into Downward Dog x10 hold each pose for a couple secs
--Diamond Pushups x20
--6 Inches x1min
Rest 1min and repeat (twice through)
Try this out. It should take you about 40 minutes or so, and happy training!
Circuit #1 (go through these exercises without resting between)
--Wall Sits w/Abdominal Contraction 30secs at low angle, mid and high
--Pushups x20
--Russian Twists x40
--1 Leg Hamstring Bridge x3 reps of 30sec holds for each leg
--Feet on Wall Pushups x15
--Pikes x20
--Hindu Squats x40
--Spiderman Pushups x20
--Flutter Kick 30secs
Rest 1min and repeat (twice through)
Circuit #2
--Either Pullups, Supine Pullups, or Bodyweight Rows (depending on what you have to work with) to muscle failure
--Bench Dips x20
--Superman x20
--Hindu Pushups x15
--Gladiator Presses x10each side
--Thinker 1min
--(Yoga Poses) Upward Dog into Downward Dog x10 hold each pose for a couple secs
--Diamond Pushups x20
--6 Inches x1min
Rest 1min and repeat (twice through)
Try this out. It should take you about 40 minutes or so, and happy training!
Isometric Training (from River Weekly 3.6)
Another proven method of training without the amenities of the gym is isometric training. Isometric exercises are static exercises, meaning that the angle of the joint and the length of the muscle do not change throughout the exercise, but the intensity of resistance may. Basically, you’re either pressing, pulling, etc against a fixed object (the wall, a bar, etc) or holding your body in a static position (weights can be used for this).
The primary benefit of isometric training is obvious: you don’t need a gym. Isometric training also offers excellent strength gaining benefits. Though you don’t develop strength in a full range of motion with isometric exercises, as you do in dynamic exercises, isometric exercises are much better than dynamic at increasing maximum strength at the particular joint angle.
What does that mean? It means that, isometric exercises will get you stronger in whatever pose or position you practice them. For example, if you are doing a wall sit, which is an isometric exercise, you will get stronger at the angle at which you are sitting.
Keeping this in mind, you must realize that in doing isometric training, it is important to change the angle of the exercise. Again, let’s use wall squats as an example. In order to get stronger at a full range of motion, you must perform the isometric exercise at a variety of angles—low, mid-low, mid, mid-high, high.
Now that we have the basics of isometric exercises down, let’s highlight some exercises. We’ll start at the top and move down. Shoulders—a great one for the shoulders is the hand stand. If you can’t balance yourself, do a handstand with your feet on a wall, and again remember to change the angle at which you hold the headstand.
Hanging from a pull-up bar will work the back, biceps and shoulders. To hit the biceps harder, change your grip to an underhand position. Placing your hands further apart will really hone in on those lats.
For the chest and triceps, you can hold yourself in either the pushup or dip (or bench dip) position. Both exercises will work both muscle groups. The pushup position will focus most of the load on the chest, while the dip position will focus most of the load on the triceps.
The dying cockroach is a great isometric ab exercise. Basically all you’re doing is holding yourself in a pike position. The thinker (some call it the bridge) is also a good one for your abs as well as your lower back.
As I said earlier, wall sits are a great isometric exercise. These will give you a good burn in your legs, especially your quads. Holding yourself in a hamstring bridge position (on your back, knees bent at a 90 degree angle, butt off the ground) will also work the legs, more specifically, the hamstrings and glutes.
You can also do isometric exercises by pressing against a stationary object. For example, get a sturdy base and press against the wall in a pushup position, as if you were trying to move it. Hold that position for a while, and you’ll begin to feel the burn in your chest and arms.
The primary benefit of isometric training is obvious: you don’t need a gym. Isometric training also offers excellent strength gaining benefits. Though you don’t develop strength in a full range of motion with isometric exercises, as you do in dynamic exercises, isometric exercises are much better than dynamic at increasing maximum strength at the particular joint angle.
What does that mean? It means that, isometric exercises will get you stronger in whatever pose or position you practice them. For example, if you are doing a wall sit, which is an isometric exercise, you will get stronger at the angle at which you are sitting.
Keeping this in mind, you must realize that in doing isometric training, it is important to change the angle of the exercise. Again, let’s use wall squats as an example. In order to get stronger at a full range of motion, you must perform the isometric exercise at a variety of angles—low, mid-low, mid, mid-high, high.
Now that we have the basics of isometric exercises down, let’s highlight some exercises. We’ll start at the top and move down. Shoulders—a great one for the shoulders is the hand stand. If you can’t balance yourself, do a handstand with your feet on a wall, and again remember to change the angle at which you hold the headstand.
Hanging from a pull-up bar will work the back, biceps and shoulders. To hit the biceps harder, change your grip to an underhand position. Placing your hands further apart will really hone in on those lats.
For the chest and triceps, you can hold yourself in either the pushup or dip (or bench dip) position. Both exercises will work both muscle groups. The pushup position will focus most of the load on the chest, while the dip position will focus most of the load on the triceps.
The dying cockroach is a great isometric ab exercise. Basically all you’re doing is holding yourself in a pike position. The thinker (some call it the bridge) is also a good one for your abs as well as your lower back.
As I said earlier, wall sits are a great isometric exercise. These will give you a good burn in your legs, especially your quads. Holding yourself in a hamstring bridge position (on your back, knees bent at a 90 degree angle, butt off the ground) will also work the legs, more specifically, the hamstrings and glutes.
You can also do isometric exercises by pressing against a stationary object. For example, get a sturdy base and press against the wall in a pushup position, as if you were trying to move it. Hold that position for a while, and you’ll begin to feel the burn in your chest and arms.
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