Workout Exercises

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Some nice exercise variations I've discovered around the net. Borrowing heavily from Rosstraining.com in particular. Apparatus seen later in video for dips is called Universal Strength Apparatus and is available from bodyweightculture.com. Highly recommended alternative to gymnastic rings (which I also have) with many specific movements possible.

Text is reproduced here as I understand it might be hard to read in the video:

Alternate Single Dumbbell Press:

Usual benefits of deltoids and traps
plus working of opposing obliques to
stabilise core.

Waterball Presses:

Swiss ball filled with water and some
air. A cross between lifting a keg and
sandbag. Requires great gripping
strength as well as body stabilisation. I
have 30-35-40-45-50kg balls. Much
harder to lift than bar/dumbbells.

Pullup Variations:

1. standard wide-grip pullup
2. side to side pullup
3. circular motion pullup.

2 & 3 specifically designed for
increasing side biased intensity leading
to one-arm pullup progression.

Overhead Barbell Lunges:

40kg overhead for regular lunge
benefits plus shoulder endurance and
core stability. An excellent finisher
with a light weight and many reps.

Bulgarian Ring Dips:

Palms outward at top of motion, rotating
down with elbows flared at bottom. All
over pec strength builder plus shoulder
stabilisation. Much, much harder than
regular dips to rep with control and
smoothness.

Core 'Roll-outs':

Builds tremendous core strength
with some chest benefits. Feet
further behind increases difficulty. If
lower back hurts move feet forward,
strain should be on stomach to
protect back. Bias one side to
further recruit obliques.

Wrist-friendly Close Grip Standing Rows:

Angled handles relieve wrist strain.
Either kettlebell or in this case home
made equipment. Simple rod for plates to
go over with locking pin and then curved
handle like kettlebell.

Category:

Sports

Tags:

• workout

[lawsy6]

It's basically just two bits of strap and two bits of rod welded together. Handle section heated with oxy and bent, two sections welded together. Base is just straight rod welded up a tiny bit of straight plate. Base rod goes through handle section with a locking pin to hold together.

[SillyKookiez]

Good old weights workout! Where can I get those mini rope ladders you did your dips and ab roll-outs with?

[snook211]

how much weight did you have on the bar bell ?

[Pio19134]

Has anyone use the waterball in place of the sandbags. I heard that you can use that as appose to the sandbags.

[mcscrubbin]

how did you make the last kettlebell like thing?

[xbeast666]

You seem fit and strong. Cool mate