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Espi · 03-20-2008, 09:03 AM

Excercises You've Never Tried Before #5

Overhead Cable Curl

Here's a biceps exercise even we had never tried until Don Alessi introduced it to us.

Position yourself on a shoulder press bench facing away from the high pulley machine (back toward the machine). Grasp an EZ swivel bar overhead with the elbows extended and close to your ears. Next, flex the elbows behind the head. Return to extended position, then wait patiently for some dweeb to ask you what the f%*k you're doing!

21x3
14x11

Opinion: negative, an extremely clumsy feeling exercise. Can’t be bothered to do this one again.

Incline Russian Twist
This ab exercise, popularized by Christian Thibaudeau, will leave you moaning and groaning. Oh yeah, and it'll build some bulletproof abs and obliques as well!

Anchor yourself on an incline board (or Roman chair), then do a half sit-up so that your lower back isn't in contact with the board. Keep that position during the whole exercise. The execution is simple: rotate your torso from side to side. The arms are fully stretched out in front of you and they stay locked in position — only the trunk is mobile. Try for the longest range of motion possible. Do 8 to 12 reps per side, or 8 to 12 full rotations.

4kg on a bench x 6 reps each side
4kg on a ball x 11 reps each side
8 kg on a ball x 9 reps each side

The feeling in the back when doing on a bench was unpleasant or perhaps not so much the feeling, but what I heard = a cracking of the back vertebrae like when you’re straightening knuckles to make that popping sound from the vacuum that’s been released.
On a ball, I’ve done this exercise for a couple of weeks already, since it’s part of the dynamic warmup in the NROL. It feels very good to do the same exercise on the ball with more weight.

Opinion: negative for bench, though it might be good for others. Positive when done on a Swiss or Bosu ball.

Repeated 1 day later:
4kg x 6 – 6 reps each side

Revised 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

)

ETA:
[quote author=Sensei link=topic=14486.msg284555#msg 284555 date=1191206972]
Sometimes the instruction in those articles aren't the best and I think you'd be left w. a much different impression of the exercises if they had done a better job of describing them - for example, the Russian Twist. If you do it right, it shouldn't be a chiropractic adjustment, but most people think it's a side to side swing and you're definately going to be making it a spinal rotation challenge if you do. Do it under control and it should be a stability builder.
[/quote]

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.

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.

Hmm about 2 hrs later, my back is complaining a bit. Not yet sure if this is just soreness or a problem. These were really a lot of spine-taxing movements: db swings, jump squats and Russian twists as well as the waiter's bow all take their toll.

03-20-2008, 09:03 AM	#6 (permalink)
Espi Senior Member Join Date: Oct 2006 Location: NLs Posts: 1,852 My Profile	Excercises You've Never Tried Before #5 Overhead Cable Curl Here's a biceps exercise even we had never tried until Don Alessi introduced it to us. Position yourself on a shoulder press bench facing away from the high pulley machine (back toward the machine). Grasp an EZ swivel bar overhead with the elbows extended and close to your ears. Next, flex the elbows behind the head. Return to extended position, then wait patiently for some dweeb to ask you what the f%k you're doing! 21x3 14x11 Opinion: negative, an extremely clumsy feeling exercise. Can’t be bothered to do this one again. Incline Russian Twist* This ab exercise, popularized by Christian Thibaudeau, will leave you moaning and groaning. Oh yeah, and it'll build some bulletproof abs and obliques as well! Anchor yourself on an incline board (or Roman chair), then do a half sit-up so that your lower back isn't in contact with the board. Keep that position during the whole exercise. The execution is simple: rotate your torso from side to side. The arms are fully stretched out in front of you and they stay locked in position — only the trunk is mobile. Try for the longest range of motion possible. Do 8 to 12 reps per side, or 8 to 12 full rotations. 4kg on a bench x 6 reps each side 4kg on a ball x 11 reps each side 8 kg on a ball x 9 reps each side The feeling in the back when doing on a bench was unpleasant or perhaps not so much the feeling, but what I heard = a cracking of the back vertebrae like when you’re straightening knuckles to make that popping sound from the vacuum that’s been released. On a ball, I’ve done this exercise for a couple of weeks already, since it’s part of the dynamic warmup in the NROL. It feels very good to do the same exercise on the ball with more weight. Opinion: negative for bench, though it might be good for others. Positive when done on a Swiss or Bosu ball. Repeated 1 day later: 4kg x 6 – 6 reps each side Revised 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 ) ETA: [quote author=Sensei link=topic=14486.msg284555#msg 284555 date=1191206972] Sometimes the instruction in those articles aren't the best and I think you'd be left w. a much different impression of the exercises if they had done a better job of describing them - for example, the Russian Twist. If you do it right, it shouldn't be a chiropractic adjustment, but most people think it's a side to side swing and you're definately going to be making it a spinal rotation challenge if you do. Do it under control and it should be a stability builder. [/quote] 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. 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. Hmm about 2 hrs later, my back is complaining a bit. Not yet sure if this is just soreness or a problem. These were really a lot of spine-taxing movements: db swings, jump squats and Russian twists as well as the waiter's bow all take their toll. __________________ Odd Exercises You've Never Tried Before journal: Go with the flow Contrarian & anti-KISS!