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Plus, it taxes your grip strength due to your hands being further away from the shoulders. How It helps: The snatch grip deadlift puts your hips in a lower position than a conventional deadlift. More power and strength is needed to pull the weight from the floor, making it a safer option than deficit deadlift for some lifters.

This is a great option if you are slow off the floor. Perform for three to five sets and three to six reps. Meadows rows will help reduce joint stress compared to other bent over row variations while maximizing shoulder tension and stabilization because of the gripping required to hold the fat part of the barbell.

The landmine setup allows you to load this row heavier than a dumbbell to further strengthen imbalances, add muscles to the upper back while increasing grip strength. How it helps: In my book, you can never get enough grip and upper back strength to help pull maximum weight from the floor safely.

The greater range of motion and holding the end of the barbell for the Meadows row gives you both. When to do it: Meadows row is best used to strengthen imbalances and for upper back hypertrophy.

Doing three to four sets and between six to 15 reps works well. Enter the single leg landmine RDL. Due to the angle and long lever this is an easier variation to do and to go heavier with as opposed to dumbbells, kettlebells, and barbells.

How It helps: Bilateral deadlifts are great, but they can hide strength imbalances. This exercise will strengthen imbalances between sides and give your lower back a break from the heavy barbell.

When to do it: This is better programmed for hamstring, glute, and balance development. Three to four sets of six to 12 reps works well.

But when performed well it will target your glutes and hamstrings through a large ROM without overusing your lower back, building posterior strength and muscle in a joint friendly fashion. How It helps: The back hyperextensions carry over well to the deadlift and squat because it develops lockout strength and muscle mass in the glutes and hamstrings.

When to do it: This is best performed as an accessory exercise after squats and deadlifts. Training in the three to four set range between eight and fifteen reps works well. Create new and massively sculpted set of pipes now with these easy to use armday hacks. Is all calf training the same, no matter the sport?

Not quite, says trai expert Tasha Whelan. These PTs explain how to maintain healthy hammies. Close Ad ×. I want content for: Both Men Women.

Facebook Twitter Youtube Pinterest. Open menu button. Open search bar button. Featured Articles. Healthy Eating Days-to-Lean Meal Plan With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article. Women The 20 Hottest Female Celebrities Talented stars, killer physiques. Girls The 50 Best Fitness Influencers on Instagram Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

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Kirk Shrug These got their name from the guy who first used them, Kirk Karwoski, who started doing this shrug variation to increase his grip strength.

JM Press When JM Blakey trained at Westside Barbell and was crushing bench press records, his training partners noticed he was doing this unusual lift as part of his accessory routine.

Muscles trained: Triceps mainly the long head chest and anterior deltoid How It helps: JM presses focuses on the triceps and helps improve lockout strength on the bench and overhead press. Side Lunge Most of the strength exercises work in the sagittal plane dividing the body into right and left halves like squats, deadlifts, and bench presses.

Stability Ball Hip Extension Hamstring Curl The stability ball hip extension hamstring curl strengthens both hip extensor and a knee flexor, giving your hamstrings double duty.

Snatch Grip Deadlift The snatch-grip deadlift gets its name from the Olympic lift because you set up like the first part of the barbell snatch. Muscles trained: Forearms, upper back, lower back, glutes, and hamstrings How It helps: The snatch grip deadlift puts your hips in a lower position than a conventional deadlift.

Meadows Row Meadows rows will help reduce joint stress compared to other bent over row variations while maximizing shoulder tension and stabilization because of the gripping required to hold the fat part of the barbell. Muscles trained: Forearms, biceps, posterior deltoid, upper back and lats How it helps: In my book, you can never get enough grip and upper back strength to help pull maximum weight from the floor safely.

Muscles trained: Forearms, upper back, glutes, and hamstrings How It helps: Bilateral deadlifts are great, but they can hide strength imbalances.

Shop our huge collection of fitness promotional items and exercise products for all your upcoming health and wellness events Some may have been sent as samples, but all were independently selected by our editors. This may just be the perfect fitness accessory your Shop our vast collection of promotional exercise equipment and fitness Continue to browse through products and add samples to your

Fitness accessory samples - All Accessories Featured Fitness Merchandise Here are a few examples of primary accessory exercises, along with basic programming guidelines Shop our huge collection of fitness promotional items and exercise products for all your upcoming health and wellness events Some may have been sent as samples, but all were independently selected by our editors. This may just be the perfect fitness accessory your Shop our vast collection of promotional exercise equipment and fitness Continue to browse through products and add samples to your

We understand that creating a fitness space within your hotel is not just about equipment; it's about providing your guests with a memorable and enjoyable fitness experience. Language English English English français Español. About Expand menu Hide menu About. Markets Expand menu Hide menu Markets.

Personal Studio. About PENT. Luxury Gold Collection. Product Catalog. Shop Online Expand menu Hide menu Shop Online. Sets of weight equipment Expand menu Hide menu Sets of weight equipment. Combo Sets Expand menu Hide menu Combo Sets.

Weight Gym Benches Expand menu Hide menu Weight Gym Benches. Wall Bars Expand menu Hide menu Wall Bars. Boxing Equipment Expand menu Hide menu Boxing Equipment. Small Fitness Accessories Expand menu Hide menu Small Fitness Accessories. YOGA Accessories Expand menu Hide menu YOGA Accessories.

The greater range of motion and holding the end of the barbell for the Meadows row gives you both. When to do it: Meadows row is best used to strengthen imbalances and for upper back hypertrophy. Doing three to four sets and between six to 15 reps works well. Enter the single leg landmine RDL.

Due to the angle and long lever this is an easier variation to do and to go heavier with as opposed to dumbbells, kettlebells, and barbells. How It helps: Bilateral deadlifts are great, but they can hide strength imbalances. This exercise will strengthen imbalances between sides and give your lower back a break from the heavy barbell.

When to do it: This is better programmed for hamstring, glute, and balance development. Three to four sets of six to 12 reps works well. But when performed well it will target your glutes and hamstrings through a large ROM without overusing your lower back, building posterior strength and muscle in a joint friendly fashion.

How It helps: The back hyperextensions carry over well to the deadlift and squat because it develops lockout strength and muscle mass in the glutes and hamstrings. When to do it: This is best performed as an accessory exercise after squats and deadlifts.

Training in the three to four set range between eight and fifteen reps works well. Create new and massively sculpted set of pipes now with these easy to use armday hacks. Is all calf training the same, no matter the sport? Not quite, says trai expert Tasha Whelan.

These PTs explain how to maintain healthy hammies. Close Ad ×. I want content for: Both Men Women. Facebook Twitter Youtube Pinterest. Open menu button. Open search bar button. Featured Articles. Healthy Eating Days-to-Lean Meal Plan With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article. Women The 20 Hottest Female Celebrities Talented stars, killer physiques. Girls The 50 Best Fitness Influencers on Instagram Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Click to share on Facebook Opens in new window Click to share on Twitter Opens in new window Click to share on Pinterest Opens in new window. Workout Tips 10 Best Moves for Muscle and Strength Get the best results in the least amount of time at the gym.

Kirk Shrug These got their name from the guy who first used them, Kirk Karwoski, who started doing this shrug variation to increase his grip strength. JM Press When JM Blakey trained at Westside Barbell and was crushing bench press records, his training partners noticed he was doing this unusual lift as part of his accessory routine.

Exercise 3 - Single or Multi-Joint, moderate weight at moderate to high volume. Exercise 4 - Single or Multi-Joint, moderate weight at moderate to high volume.

Exercise 5 - Single-Joint, light weight at high to ultra-high volume. This example shows how to organize a five-exercise accessory training plan. You can train as many as five accessory exercises or as few as three. It all depends on your energy levels and current recovery burden. For more information regarding accessory exercise programming, visit the Westside Barbell blog.

To gain access to sport-specific Conjugate Method training programs, visit the Conjugate Club. Simmons, L. Westside Barbell Book of Methods. Westside Barbell. Verkhoshansky, Y. Zatsiorsky, V. Science and Practice of Strength Training. Human Kinetics. You must achieve optimal positioning before moving the barbell, no matter the lift.

Finding your Here is how we organize accessory exercise workouts at Westside Barbell: Moderate to Heavy Multi-Joint Movements The first accessory exercise of the day is what we refer to as the primary accessory exercise.

Lower: Cambered Bar GM - 4 x Front Squats - 4 x 5 Deficit Deadlifts - 5 x 5 Low Box Squat - 4 x 5 Upper: Push Press - 4 x 5 Close Grip Bench Press - 4 x Incline Bench Press - 5 x 5 Standing DB OHP - 4 x 5 As you can see, the volume is kept relatively low compared to typical accessory training, performed at intensity levels just slightly below the main exercise of the day.

Moderate Multi and Single-Joint Movements After the primary accessory exercise has been performed, we move on to the rest of our accessory training. Light Single-Joint Movements At the end of our accessory exercise training, we frequently include an ultra-high rep exercise. The Hierarchy Here is the basic hierarchy you should follow when organizing your accessory exercises within a Conjugate Method training program: Exercise 1 - Multi-Joint, moderate to heavy weight at low to moderate volume Exercise 2 - Single or Multi-Joint, moderate weight at moderate to high volume Exercise 3 - Single or Multi-Joint, moderate weight at moderate to high volume Exercise 4 - Single or Multi-Joint, moderate weight at moderate to high volume Exercise 5 - Single-Joint, light weight at high to ultra-high volume This example shows how to organize a five-exercise accessory training plan.

Sources: Simmons, L. Share This Post: Share Share on Facebook Tweet Tweet on Twitter Pin it Pin on Pinterest. Get RSS Feed:.

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Fitness accessory samples - All Accessories Featured Fitness Merchandise Here are a few examples of primary accessory exercises, along with basic programming guidelines Shop our huge collection of fitness promotional items and exercise products for all your upcoming health and wellness events Some may have been sent as samples, but all were independently selected by our editors. This may just be the perfect fitness accessory your Shop our vast collection of promotional exercise equipment and fitness Continue to browse through products and add samples to your

Handstand holds can be done a number of ways, whether against a wall or freestanding without supports. Regardless of how there are executed the biggest lesson to be learned is body awareness.

Most people spend very little time inverted so they are unable to get comfort and relax in that position. As a result, their heart rate spikes and they fatigue quickly. Handstand holds make you find and hold your midline.

Functional Fitness has lots of explosive movements that involves hip extension opening of the hip. Everything from rowing and weightlifting to jumping and running involves a powerful hip extension. However, powerful hip flexion closing of the hip happens much less often. Toes-to-bar, GHD sit-ups and ski erg are three most common examples.

Rope climbs, box jumps and burpees to a lesser degree. However, none of these typically are max effort when compared to thing on the extension side of things e. max deadlift. Therefore, incorporating med-ball slams at max effort can be very helpful. No med-ball, no problem? Sub out a sledge hammer and a tire.

No tire? You can even use a stone slammed into the dirt. Just like powerful hip flexion is uncommonly tested in the Sport of Fitness, powerful rotation is very infrequent as well. In addition, rotational and anti-rotational strength is often a weaknesses for Functional Fitness athletes and weightlifters because they do so much bilateral work e.

squat vs. This is unique and fairly uncommon in the sports world. Every single one involves rotation and anti-rotation as a fundamental skill. Therefore, in order to stay athletic, strong and injury free a Functional Fitness athlete needs to incorporate some basic rotational work.

What about anti-rotation? Check out this Palov Press. Almost all the pressing that occurs in Functional Fitness involves the legs: push presses and push jerks with a barbell or dumbbell, thrusters and kipping handstand push-ups. The Half-Kneeling Arnold Press shown to the article image on the left with a kettlebell is an excellent movement to engage the core, shoulder and tricep in absence or the legs.

It also is unilateral one arm at a time so there is the added benefit of correcting asymmetries. Suns out, guns out.

By keeping your hand supinated palm up it helps offset the many reps of pronated pulling e. pull-ups, muscle-ups, weightlifting that is common to functional fitness. The only commonly tested supinated movement is the rope climb.

In addition, this allows the biceps to be trained in absence of momentum or help from the shoulder or back. Animal crawls is a very broad category of movement. There are athletes who exclusively train animal movement as their movement practice and they can do pretty amazing things with their body.

The basic concept is that movement is a more natural way of locomotion moving around and provides all the strength, stability and conditioning a person needs.

A great starting place would be the crab walk or bear crawl. The glute bridge is another killer accessory piece that should be a staple for any athlete working to develop posterior chain strength. Squats and lunges are fantastic for building powerful glutes, but they mainly require strength when the hip is closed the bottom of a squat or lunge.

The glute bridge is valuable for training the the glutes to fire strongly fully to the end range of the hip, even it is largely open. As a result, actions that require a terminal hip extension, like sprinting, sled pushes and broad jumps, become much more powerful and enduring.

One of the biggest reasons why people who can do strict pull-ups but not bar muscle-ups is a lack of straight arm pulling strength.

This is also true for the chest-to-bar pull-up where you must have enough elevation and height before you bend you arms.

Lat rows are a great way to develop this straight arm pulling strength. For a bar muscle-up, you need to have enough height be able to see the bar in front of your vision before you bend your arms.

Otherwise, you will pull yourself into the bar instead of around it. However, lat strength is not a limiter in gymnastics. The ability to keep the bar close in weightlifting and deadlifts largely depends on this same type of strength. Listen: Developing Chest-to-Bar Pull-Ups [The Fitness Movement Podcast ].

Cossack squats are an incredible tool for building strong, mobile hips. I have seen many strong athletes with poor mobility or mobile athletes with poor strength struggle to execute this movement. In Functional Fitness, strength and mobility must work hand-in-hand. The presence in one with the absence of the other is unacceptable.

Cossack squats develop both. Good Mornings are another great exercise for developing those strong, mobile hips. The action of the hip in a good morning is similar to a deadlift or RDL but the loading is much different.

Because the load sits on your shoulders, it is a further distance from the axis of rotation. This basically means that the demands for the midline, core and bracing are much greater.

As a result, it is common to see athletes making the movement fault of rounding through the low back or t-spine while doing good mornings. Almost all hip hinges in the Sport of Fitness involve the hands being outside the legs: cleans, snatches, and conventional deadlifts. Purely from a variety standpoint, sumo deadlifts provide an opportunity for structural balance and positional integrity.

However, they are also fantastic because the harness the low back, glutes, quads and hamstrings in a different way and in varying degrees. The conventional pull hands outside knees typically requires a more bent over bottom position and as a result harness the low back and hamstrings to a greater degree.

The sumo deadlift allows the knees to get out of the way shifting the torso more upright in the bottom position. This shift allows more engagement of the gluteus medialis and quads, while slightly reducing low back and hamstring recruitment.

In Functional Fitness the core specifically abs in this case is often challenged but typically it is in the same two ways.

Two, an isometric hold with an open hip e. top of an overhead squat, a handstand walk or overhead lunge. The L-Sit provides an opportunity to merge these two categories. It provides a closed hip with an isometric hold. As a result, the hip flexors, abs and quads are worked in a way that is completely unique.

Bench pressing is a great accessory movement because it provides another opportunity for strict upper body pressing a rarity in Functional Fitness as we previously discussed as well as developing the pecs. Push-ups and ring dips are often the only pec involvement a CrossFit athlete gets.

The weight of your body pulls your structures and tissues into alignment. Typically the first time I jump up on the bar in the warm-up my T-Spine will pop and my shoulders and will get a wonderful stretch.

You can feel the weight of your legs traction out your spine and decompress the whole system. Mobility in combination with shoulder and spinal healthy is the first reason why dead hangs made the countdown.

The second reason is grip strength. Weight Gym Benches Expand menu Hide menu Weight Gym Benches. Wall Bars Expand menu Hide menu Wall Bars. Boxing Equipment Expand menu Hide menu Boxing Equipment. Small Fitness Accessories Expand menu Hide menu Small Fitness Accessories.

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