Tag Archives: back pain

Secrets of Strength Volume 2: Non-Traditional Feats of Strength

Cirque

When we think of strength, we generally think of it as how much weight one can move.  And as fun as it would be to deadlift a truck, or be able to bench press 3, 4, 500 lbs, there are other fun ways to display your strength. Would you expect to be able to perform sophisticated feats of strength with just your body weight, or maybe just simply standing up from the floor?  The answer is defined down below, and may surprise you!

5 Ways You Can Display Non-Traditional Impressive Feats of Strength

1. Turkish Get-up

  • The T-Get up is an ultimate test of strength, mobility and stability of the entire body.  You need to be able to stack your joints on top of each other and maintain stable joints under load, so the rest of your body can move without dropping a kettlebell, barbell or person on your head.
  • The movement involves lying down on the floor and standing up while maintaining a weight in the overhead position.
  • Begin this movement with a kettlebell.  Because the kettlebell keeps the weight external to the gripping hand, it offers unique advantages for shoulder health.

  • Progressions to impress
    • Barbell
    • Human Being

 2) Push-up

  • Most people that I see in the gym who are starting to workout with weights want to jump directly into the bench press and never want to start with the basics.  The push-up is the most under-rated exercise and is probably one that I see getting botched up the most.  Many people don’t have the core requirements, or were never taught the correct way to perform a perfect strict push-up.  But if you want to be impressive with your push-ups, an elite total of push-ups would be greater than 80 push-ups in a three minute period.
  • Doing this is not an eye-raising feat of strength.  If you want to up the ante, try progressing to the following.
    • One Arm Push-ups
    • One Arm – One Leg Push-ups

3. Iso 90/90 L Sit

  • This exercise requires not only significant core strength, but also considerable flexibility and upper body strength. The exercise requires you to hold yourself from a bar, rings, a tree, whatever you can grab a hold of; with elbows bent at 90 degrees and hips bent at 90 degrees.  I love exercises that require strength and tension to be developed throughout the body, that is what develops true strength.
  • To make this harder, go back to the original gymnastics L-Sit.  Press your hands into the floor and lift your butt and legs (they are to remain straight) off the floor).

4. Human Flag

  • This is probably my favorite one on the list.  This exercise crushes your entire lateral chain and requires you to build super-hero type strength that will gather crowds and applause from all. This kills your lats and obliques, and requires a lot of tension to hold.  The trick is in the pull/pull of the arms to generate enough force to allow the core to hold you up.

5. Levers

  • This is another gymnastic exercise that requires some serious core strength while turning heads when performed.  You can do these on monkey bars, tree branches, pull-up bars, rings, anything you can get your hands on.
  • The two types of levers I will be discussing here are the Front and Back levers.
    • Front Levers
      • This is an exercise that crushes your anterior core.  The arms, lats, delts, pecs and core all have to work synergistically to hold yourself in a straight line.
    • Back Levers
      • The easier of the two levers and the one that should be learned first.  The back lever attacks the posterior chain including the back, glutes, hamstrings, biceps and core.

  • If you want to learn more about training levers and other bodyweight feats, check out Al Kavado’s article here.

The aforementioned list are some fun exercises that will not only make you look more bad-ass, but will also make you stronger in your traditional strength training lifts: the dead-lift, squat, bench and overhead press.


Best Exercise You Ought to be Doing – The Kettlebell Pullover

2015 is here, and there are a lot of new faces in the gym.  “Resolution-ers” are filing in, jumping on the treadmill and banging out countless reps of sit-ups in hopes that this is the year they reach their goals.  If you have read my Core Training 101 post, you would already know that sit-ups are not the most effective way to strengthen your core. Nor will they help you get that six-pack you so desire.

Crunches

Enter the best core exercise in, well, ever.  The Kettlebell Pullover.  This is an exercise that I introduce to every client. I believe that it sets the foundation for strength and efficient movement.

Why you should use it-

  • Challenges The Core
    • When done correctly this exercise is taxing.  It looks easy at a glance, but when you maintain a posterior pelvic tilt and a rib pull, you will feel this like, “whoa!”  This is the type of exercise that the better you get, the harder it becomes.  If it is not difficult, you are not doing it correctly.
  • Teaches Proper Breath Patterning for Abdominal Support
    • Proper breathing is very important for your lower back and core.  And breathing properly helps maintain tightness and makes you stronger by increasing intra-abdominal pressure.  It is like wearing a weight belt without having to wear one.
    • This will ensure that you wont end up like those poor saps who wear a weight belt while walking around the gym or for arm curls.  Save those the weight belts for when you really need them to keep you from looking like a fool.Weight belt no no
  • Reinforces Technique at the Top of Squat and Deadlift
    • During the set up for the squat or deadlift, it is a common habit for people to hang out in an anterior pelvic tilt.  This puts increased stress on the lower back.  This exercise will help you build tension and find a better neutral position.  This will carry over to the top of your lifts and take excessive force off your spine.
  • Trains the deep core musculature – multifidus, transverse abdominus and obliques.
    • These muscles are very important for back health.  Studies have shown that those with recurring back pain have weak multifidi.  So this exercise can save your back!

The Technique

  • Start Position
    • Start lying on your back, with hips and knees bent at 90 degrees.
    • Grab kettlebell, medicine ball or dumbbell with arms extended over the chest
    • In this position, you will have a slight arch in your lower back.
  • The Movement
    • Flatten your lower back and sternum into the ground.  (Place an increased emphasis on your sternum and ribs)
    • Once flat, take a deep breath into your belly.
    • Reach your arms back as far as you can without any part of your lower back coming off the floor.
    • Once you reach the point in which your back wants to lift up, pull your ribs and spine harder into the ground and bring arms back to starting position.
  • Progressions
    • Make this exercise harder by
      • Lying on a foam roller
      • Putting your feet on the floor
      • Extend one leg outwards

If you can master this exercise, you will get the most out all your other core exercises. You will move better and have improved muscle activation and technique, not to mention a stronger, injury free back.