Stiff Leg Deadlift:
- Grasp a bar using an overhand grip.
- Stand with your torso straight and your legs spaced shoulder width a part. The knees should be straight. This is your starting position.
- Keeping the knees still, lower the barbell by bending at the hips while keeping your back straight. Inhale as you perform this movement.
- Start bringing your torso up straight by extending your hips until you are back at the starting position. Exhale as you perform this movement.
Caution: This is not an exercise that is recommended for people with lower back problems. Also, do not to round the back forward as you move the torso down; the back should always be straight. Jerking motions or doing too much weight can injure your back. Good form is always needed
Variations: This exercise can also be performed with a dumbbell or sandbag as described above.
Dumbbell Thrusters:
1. Stand with your feet shoulder-width apart, and the dumbbells in the rack position with your hands no wider than the outsides of your shoulders.
2. Keeping your head and chest held high, push your hips back into a squat. Knees shouldn’t go over toes and back should not round.
3. From the bottom , stand back up to the start position, using your momentum to simultaneously press the dumbbells over your head.
4. Repeat in one smooth movement .
Variations : can be used with a bar bell or sandbag
Cautions: make sure you have good form while doing the front squat, make sure knees don’t go over toes and back does not round
Headstand Leg Lifts:
Are you good at headstand? If so try these! Make sure you keep you core very tight. To start don’t lower all the way to parallel. Do small movements until your comfortable , then begin lowering them lower and lower every time. Good luck. Let me know how you like them!
Turkish Get ups:
Here is another awesome core move. Try these without weight first then slowly start adding weight.
- From the Fetal position -roll onto your back, help the kettlebell ,dumbbell or barbell into the over head straight arm position. Don’t take your eyes off the bell.
- Bend the leg on the same side as the raised kettlebell . place the opposite arm out at 45 degrees
- sit up -first to the elbow and then to hand. Don’t take your eyes off the bell.
- Push from the heel of the bent leg ,drive your hips in the air
- Sweep the straight leg back to a half kneeling position. Don’t take your eyes off the bell.
- Drive from the front heel and stand.
- From the standing position reverse the movement.
- repeat with other arm
Cautions: Make sure you master this movement before adding weight. Never take your eyes off the weight. One side tends to be easier then the other so make sure you don’t overload your “bad side” too soon.
Variations: You can use dumbbells, kettlebells, barbells. Kettlebells are harder then dumbbells and barbells are even harder.
Burpess:
- Start standing, bend your knees, put your hands on the floor just in front of your feet.
- jump into a push up position, do a push up.
- then jump yourself back to a low squat and power up to do a jump
Variations: if you are just starting you can take out the push up and the jump at the end. You can also walk out into a plank position instead of jumping into one.