- 11-05-2009, 05:58 PM
- 11-05-2009, 06:32 PM
11-12-2009, 06:34 PM
OLD SCHOOL BARBELL HACK SQUATS!!
How about an old school exercise.........
BARBELL HACK SQUATS -
1. Place an Olympic barbell on the floor with some weight loaded on it. (Try 25's on each side for this unless you have done them before. I work up to 315lbs from 135lbs)
2. Next, place two 25's flat on the floor about shoulder width part or a bit closer. You can use anything solid for this step. You are going to place your heels on these.
3. Next, stand in-front of the bar and place your heels on the 25's to elevate your heels.
4. Bend down, reach behind and grab the bar. It should be BEHIND your calves - you should be in a similar position as a dead lift except the bar is behind you.
5. Now pull the bar up off the floor and keep the bar as close to your legs as possible. You will hit your bum at the top but try to stand up straight like the end of a dead lift.
6. Bring the weight back down the same way you came up and make sure you are in a controlled movement.
7. Do it again!!
These work great.
11-12-2009, 06:48 PM
11-12-2009, 08:49 PM
11-13-2009, 03:25 AM
11-13-2009, 09:29 AM
11-13-2009, 05:04 PM
11-13-2009, 08:45 PM
Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
11-15-2009, 10:09 PM
though the machine is by far more popular, hack-squats are pretty common IMO
i thought i'd add a few to this great thread, though I didn't make these exercises up I rarely see people doing them.
Flex Lewis' Steering Wheels (plate twist?):
Basically you just hold a 45 Plate out at arms length and pretend you're steering "right" then "left," alternating directions. I can't seem to find the video where Flex is teaching this to Gaspari. I get some great deltoid activation.
Grab a couple of hexagonal dumbbells and set-up to do push-ups off of them. You then alternate 1 arm dumbbell rows as you complete push-up reps. Supposedly great for the core. Though I haven't gotten around to incorporating these into my routine, I intend to do them some day....
Behind the Back Smith Machine Shrugs
From the many pictures I've seen, and a few articles I've read, the barbell version of this was iconic of Lee Haney. I really, really like the Smith Machine version and it's a staple for my traps now.
When I think of more I'll give this a good bump
11-16-2009, 11:38 AM
11-16-2009, 09:14 PM
For side delts, I'll set up an incline bench at 40 degrees and lay on my side. I use 15 to 20lb dumbells and perform side lateral raises. They really hit the side delts good and keep your from swaying or jerking the weight up as you would with seated or standing lateral raises.
11-17-2009, 08:25 AM
I roll myself into a ball and try to suck my own weener. I cant actually do it but i feel major DOMS in my lower back and neck the next day so im pretty sure the muscles are growing.
11-17-2009, 09:52 AM
11-17-2009, 01:19 PM
11-17-2009, 01:28 PM
On shoulders day I added in a kinda of seated uppercut lift with sum 15's that will tear apart shoulders,traps and lats, i can get up to 30's but you start swinging and throwing it instead of slow controlled movements.
11-18-2009, 09:43 AM
12-10-2009, 06:08 PM
Decline rolling tricep extensions
Decline JM press
I use dumbbells for both great triceps exercises. Also
Incline/flat/decline presses on a stablility ball, make sure it's a quality one and don't skimp on the weight try these with 120's and get back to me lol
12-14-2009, 03:20 AM
I created a real great bicep burn excercise:
take a pair of ropes on a cable machine. The ropes one would normally use to down tricep pull downs. But instead of having them up top, if your machine has it, put them on the bottom and pull up on them with both hands in a curl.
Once there, get to a weight where you can do roughly 5-6. Do those 5, then lower the weight one plate with only a 5-10 second break and do every plate to fatigue. Keep doing this until there you're down to an unbenficial weight. For me it's like 15 pounds.
I've found that this really builds a lot of volume, gets great blood flow going there as well completely breaks them down. It makes for a fantastic burn at the end of a good bicep routine. Two sets and YOU'RE arms are DONE!
*now I also have tweaked it a little more as well. There are three ways in which I'll curl the weight to hit different angles.
1. typical curl where the hands come up to the chin.
2. A short pump where the weight goes up to the middle of my chest.
3. I rotate my arms out at a 45 degree angle, almost as if you were putting your arms at your side with fist on hips, sort of like a superman stance. Then do them that way as well.
I also do the same scenario in reverse on tricep day. I do some small pumps and full pumps for those as well alternating the angle a bit. I never work bi's and tri's on the same day. It congest blood flow in the arm, which isn't good.
Throw this into your routine once and try it. It's amazing, but like anything else, keep your body guessing and don't do it every time.
03-13-2010, 09:24 PM
i have a lift thats best incorporated in a full body plan. you pick an olympic barbell from the floor, shrug it and then bring it to your shoulders like a hang clean, do a front squat and as you come up from the squat military press and then behind the neck press. then bring the bar back to your shoulders, front squat and then do the presses again.
03-21-2010, 06:32 PM
Well a couple of years ago I lost my right arm in a motorcycle wreck, so I do alot of unique lifts that not many people do. And the thing is that I see myself really growing from doing these ... just wished i did them more often before the wreck.
One arm Swings
One arm Snatches
One arm deadlifts
Using the standing calf raise machine for shoulder shrugs
I do alot of leg workouts and really focus and have fun with squats, leg presses, and lunges.
03-21-2010, 07:00 PM
I do one arm dumb bell press, its good for working your core. Also do some heavy rack bench where its about 6 inches from your chest just explode up on it, great for building some power!
03-24-2010, 11:52 PM
Barbell hip thrusts: get between two benchs with only your upper back on the one and the arches of your feet on the edge of the other, let your body sink down into a V then thrust up. Start with bodyweight to get a feel for it and squeeze the **** out of your hams and glutes, then you can slowly add weight across your hips. If you don't have a reverse hyper or glute ham raise then you should be doing these.
03-25-2010, 04:35 AM
03-25-2010, 07:07 AM
[ame="http://www.youtube.com/watch?v=L7ZhzBoCHi4"]YouTube- DeFrancosGym.com - Exercise Index: Supine Hip Thrust (feet & shoulders elevated)[/ame]
These give you a huge squeeze in your hams and are the number one exercises for glutes, i read about it on T-nation. Apparently nothing else activates glutes more.
03-25-2010, 02:06 PM
This article at EliteFTS covers some unique exercises:
-Barbell hip thrusts
-Barbell glute bridges
-Prone thoracic extensions
-Pendulum donkey kicks
-Seated band abductions
03-25-2010, 02:20 PM
03-25-2010, 02:38 PM
03-25-2010, 05:32 PM
04-01-2010, 10:52 AM
At my old gym, we would put blocks under a bench ands do dumbbell reverse flyes for rear delts.
Without a tbar we would weight one side of a barbell and use a rope for an improvised tbar.
I still do plate raises, with my forearms on the top of a preacher curl bench, ring and middle fingers through center of plate, pointer and pinky extended, then raise at the wrist for forearm extensors. I love them!
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