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Best of Olympic Weightlifting

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Lying Bench Barbell Rows

September 27, 2011 By Gregor Winter

Another barbell row variation. Lying Bench Barbell Rows

Filed Under: back, barbell row, basics, exercises, how to, strength, variation, videos

How to do the Pendlay Row – Back to the Basics

September 24, 2011 By Gregor Winter

Update: Check out more Barbell Rows Variations Demo Videos File that under back exercises I should do more often. The Pendlay Row bent over so that your lower back is parallel to the ground use a wide enough grip that lets you achieve that position arch lower back upper back slightly rounded explosively pull the bar […]

Filed Under: back, barbell row, basics, exercises, how to, lifting, pendlay row, strength, variation, videos

Basic 6 Week Strength Training Program

September 15, 2011 By Gregor Winter

Kirk shares a super simple 6 week strength training program. He and his lifters used this for presses, weighted chins and dips, squats.He doesn’t recommend applying this template to Olympic lifts as they require more work in the 85-90% of 1RM range with fewer than 5 reps per set. Week 1: 70% 1RM x 4 x […]

Filed Under: basics, china, chinese weightlifting, dips, overhead press, press, program, pull ups, squat, strength

Good Head Position for Dips with Neck Packing

September 5, 2011 By Gregor Winter

Kelly Starrett and Carl Paoli talk about the head position in the dip and its role in getting into good shoulder position with a stable, neutral thoracic spine. Basically, you should be packing the neck just like in deadlifts. What is packing the neck? Cervical retrusion with capital flexion.Or as Charlie Weingroff said “It basically looks like you are making an […]

Filed Under: basics, dips, load ordering, mobility, packing the neck, spine, videos

Pull Up Variations To Overcome Plateaus

August 7, 2011 By Gregor Winter

Ben Bruno shares five pull up variations to Take Your Pull-Ups to the Next Level. Among them is the 1.5 rep Pull up which I like a lot. Perform a pull-up as normal. Now lower yourself halfway down until the top of your head just clears the bar, and pull yourself back up. That’s one rep. […]

Filed Under: bands, basics, exercises, pull ups, strength, videos

Back to the Basics – The Overhead Press

July 30, 2011 By Gregor Winter

Don’t just bench press. Mix it up and do some overhead presses in you next workouts. Charles Poliquin has Five Great Reasons to Overhead Press Reason #1: It develops the deltoids, traps and triceps. This will save you time in the gym. Being a multi-joint exercise the overhead press works single muscle groups harder due […]

Filed Under: articles, basics, exercises, lifting, overhead press, strength

Glute Ham Raises (GHR) revisited

July 18, 2011 By Gregor Winter

Ben Bruno wrote a good article for T Nation about the Glute Ham Raise. In it, he goes into the details and benefits of the exercise, as well as offering progressions suitable for various levels of strength. Band Assisted Glute-Ham Raise Eccentric Glute-Ham Raise (GHR) Hamstring Razor Curls Overhead Glute-Ham Raise

Filed Under: basics, exercises, ghd, ghr, how to, progressions, strength, tutorial, videos

Back to the Basics – Lying Triceps Extension

July 14, 2011 By Gregor Winter

Mark Rippetoe goes through the details of the Lying Triceps Extension, which he calls the fourth powerlift. An important exercise that will help you improve your bench press. The long head of the triceps muscle crosses multiple joints. Muscles that do that have a distal and a proximal function. Distal function: elbow extension Proximal function: shoulder extension Therefore […]

Filed Under: arms, basics, exercises, how to, Mark Rippetoe, triceps, tutorial, videos

Back to the Basics – The ‪Dip‬‏

July 11, 2011 By Gregor Winter

Here is a demonstrations of classic dip variations explaining how different lower body, middle and elbow positions affect different muscles. Neutral Dips – legs straight down, torso slightly bend forward, elbows neutral, head neutralChest Dips – bend forward,squeeze abs, legs forwardTriceps Dips – upper torso straight, squeeze glutes / lower back, legs backwards, narrower grip

Filed Under: basics, bodybuilding, calisthenics, dips, exercises, how to, tutorial, videos

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