Over the past few years I've seen many lifters and coaches discussing the seemingly strange movements I prescribe for strength development. Many of these guys are grasping the big picture but missing many of the finer points. To remedy this, I've decided to begin this "toolbox" series to help experienced lifters fill in the blanks and newer lifters learn about some very effective exercises.
You'll notice that many of the movements in this toolbox are "assistance" or "accessory" exercises designed to assist the big lifts: squat, deadlift, and bench press. This all goes back to a fundamental truth in strength training: to get stronger, a lifter must discover his weak points, then work to bring them up. These exercises will do just that!
Obviously, the size of your hands will greatly limit the amount of weight that can be used on this exercise. Once your hand strength increases, you can add weight by using ankle weights attached to the dumbbells. These are generally done for time. Try holding on until you reach failure, or try to beat a certain time records (for example, a ten or twenty second record).
You can do these with both hands or one at a time. Chalk is always used and, as a general rule, no part of your hand or fingers can touch the engraved numbers on the bell. This is cheating!
This movement can be cycled several different ways. For example, it can be done at the end of your training for standard sets and reps, or it can be performed using the timed method where you try to do one rep every five to ten seconds for several minutes. During the time you're resting, make sure to keep some tension on the muscle.
Band leg curls can also be performed during an extra workout. I've used this method with many athletes who have weak hamstrings. Start with five reps on each angle (straight ahead, off to the right, and off to the left). This would be a total of 15 reps. Over the next couple of weeks, add one rep to each angle. After ten days you'll be up to 15 on each angle or 45 total reps.
Also, make sure to skip a day every now and then for better recovery. I'd suggest a three on, one off schedule.
The difficulty of this exercise will depend on how wide or narrow your hand position is on the band. The wider your hands, the easier it'll be. This exercise should be done for higher reps, around 12-20.
Use a bar across your back, a weight plate behind your head, or a medicine ball across your chest to make the exercise more difficult. You can also place a resistance band around your neck and attach it to the equipment for added resistance.
These are best done using the max effort method. This is the method where you work up to a one or three-rep max on the movement.
This movement is best trained with four to six sets of 10 to 15 reps.
To perform the movement, press the dumbbells to the starting position above your chest. You want to keep the butts of the bells together as you lower them to your chest, keeping the elbows out. Pause on your chest for a second, then press and extend the dumbbells back to the starting position while making sure to keep the butts together.
If your progress in the big lifts has stalled, try a few of these exercises and bring up those weak points! For more info, be sure to checkout my Eight Keys series.
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