Sunday April 15
ODD EXERCISES TRAINING
all weights in kilograms
Since my partner decided to go training today, and I felt like catching up a bit on the odd exercises plus there’s more options where he trains than in my own gym, I joined him.
Excercises You've Never Tried Before #5
Dumbell Swing
Here's an exercise guaranteed to freak out the skinny ACE certified personal trainers in your gym.
Swings can be performed with either a dumbbell or a kettlebell (if you're one of the six guys in the country who actually own kettlebells). This multi-joint exercise is easy to learn and really hits the posterior chain and improves the grip. It's also perfect to use as an active recovery exercise since there's little to no eccentric (negative) movement.
For the two handed version pictured below, hold a dumbbell with both hands, legs in a wide stance. Start from a neutral back position with the buttocks back and begin the acceleration of the weight by pushing the hips forward. Really try to explode the weight up. Show control of the weight and gradually increase range of motion such that the weight moves from waist level to above the head. You can also perform a single-handed version of this lift.
Avoid dropping the weight on your head. If you do, then you may find yourself with an ACE certification yourself and that would be a goddamn travesty
2kg x5
4kgx5 – 6
9kg x 7
Woot, I really was dreading this one, but what fun to do it. I first did it the wrong way by jumping up in when the db swung upwards, but you’re not supposed to do this. So the next few times I learnt how to brace myself to not let myself fly up with it. It’s going to be a lot tougher if I ever try this with heavier weights.
Opinion: positive, as long as you’re not working with very heavy weights, quite fun. Might be dangerous at higher weights.
Waiter's Bow
Coach Davies is known for two things around here: unique exercise suggestions and making a six pack of MGD disappear faster than you can say "Renegade Training." Here's an exercise that's part of his very effective Man of Steel program.
Simply hold a plate across the chest with legs apart roughly shoulder width and knees slightly bent. From an upright position, bend forward until you're at 45 degrees. (The movement from rotating forward comes from the hips and is quickly felt in the hamstrings.) Then simply explode back to the starting position.
20kgx 5
Opinion: negative since a 20kg disk is the heaviest available and it didn’t make me feel as if I was doing something for my back. However, do it in an hyperextension thingy or a glute-ham raise station, and it would work way better. Even with much smaller weights. How do I know? Since I’ve done weighted hyperextensions often enough. Only problem with those were that I’m too short. Even in the lowest position, the hips are never free and always supported.
Incline Russian Twist
Repeated :
4kg x 6 – 6 reps each side
Opinion: neutral. OK, I changed my mind. Reason is that I now did it on a proper decline bench meant for ab exercises, viz. with leg support. Much easier to brace yourself and to not get hurt. Still, I prefer using Swiss balls.
While talking to the gym owner he said that indeed Swiss balls would be a good idea, the gym clientele would start playing soccer with them, so he wouldn’t acquire any. (my own gym attracts an older and better behaved crowd
)
Jump Squat
Haven't tossed your cookies in the gym in a while? That's a shame really. Here's an exercise to help you properly throw up while training. As a bonus, jump squats will build a great pair of quads, as well as causing that all important retching and gagging effect!
Using a much lighter load than you'd use with normal squatting, squat down with a fast (but controlled) eccentric. Shift to the concentric (lifting) phase with as little delay as possible. Jump for maximal height and land with knees bent, absorbing the shock. Pause, reset mentally, and repeat. The passwords are speed and height. Shoot for six to ten reps per set.
10kg x6
17,5kg x 4
Taking it easy by doing only a few reps with very low weights.
Opinion: positive, another fun exercise to add to your list if you’re tired of doing the same ole’ exercises. It might be not so good for anyone with back issues or too much ego, as even low weights are straining for the joints.
Decline Dumbbell Extension
This one isn't all that exotic, but most people use an EZ-curl bar extension on a flat bench to train the tri's. Try this variation instead. The decline makes it more effective by keeping constant tension on the triceps and targeting all three heads of the triceps. Additionally, the dumbbells make it more comfortable on your elbows compared to using a bar. In fact, many who say they "can't" do barbell extensions can do this version quite easily.
Lie back on a decline bench holding two dumbbells in a hammer-style grip. Lower them to your ears and come back up. You can point your elbows up towards the ceiling or back behind you just a bit, whatever feels best for you.
(2x4) x18
(2x6) x 8
Hey, this is a really cool way to do triceps extensions and doing it in a decline position (better yet, on a decline ab bench) is a great little addition.
Opinion: positive, one of the few isolation exercises I’ve tried in the series that can make a difference. If only to alleviate strain on the shoulders because of the gentler hammer curl position.
And then there was no more time to do the single-leg press with stops or de ‘limited range dumbbell pull-over.
General: it’s really nice to just go to the gym and play. Viz. not to have a fixed program, but only do fun stuff. Got some great tips from the owner about how to do the db swings and at the end even better, how to do military presses so that I don’t lose balance nor get neck problems. Unfortunately there was no more time to practice it.
Training statistics
Rep index: 152 reps/hr (30min)
Volume: 4501kg
# of sets:11 - # of reps 76 - avg reps/set : 6,9
PS: forgot that I also did some cardio, as it was part of the bike ride back home.. because of the incredibly nice weather, we took the long route home (has 1 rare hill).