Iron Dog Fitness by Orozco

Exercise of the Month

( Heavy Rope Training: Alternating Waves )

Heavy rope training is called for what it is for every reason.  The ropes get heavier and heavier and even longer as you move up to the next level of conditioning.  Heavy Ropes are becoming popular and are being used throughout the world as you read this. Have you had this experience yet?  Some of the people I work with have knee problems that wouldn't make it reasonable to get on a treadmill or go for a run on a hill.  Other people I work with have week backs they attribute to sitting behind a desk for hours at a time.

Many of the people I encounter can't even explain why they have back pain.  No problem, I have a solution!  Get on the ropes and witness a whole new experience of exercise!

Heavy Ropes have many benefits which include cardio-vascular conditioning, core strengthening, muscular endurance and shoulder strengthening to name only a few.  Working with ropes allows you to get a full body workout and a fat shredding experience like you wouldn't believe.  It is said by those with many years of experience on the ropes that if you can work the ropes for 3 minutes non-stop it is equivalent to 30 minutes of intense running. If you really drive the ropes with all out max effort you can actually get the same amount of work in the same 3 minutes that would've been done in 1 hour of any other cardiovascular activity. 

In the video above I have an former football athlete from Salesian High School working the ropes for 30 seconds.  If you raise the volume of the video high enough you will hear him struggling after about 10 seconds of work and he really starts to feel it at about 25 seconds.  A hard as it may seem, everyone that I have taken through a rope workout has really enjoyed it for two reasons: one, it's different and two, they love the intensity.  Many of my clients, current and past have said that it beats running because you can do more things with it and get the same outcome.  They also say they love that they can feel their body working and can see how it will get them the results they want.  I think that the best part of it is that you can do it outdoors and don't need a gym membership so that you can get a great workout. If you would like to feel this for a FREE TRIAL WORKOUT you can e-mail me at: damien@irondogfitness.com or call me directly at (323)972-4487.   

( Kettlebell Overhead Squat )

No kidding!  Overhead Squats like Wall Squats will punch you were it hurts.  Your ego will tumble when you realize that you were not as flexible and strong as you thought.  The Kettlebell Overhead Squat is only for the daring and those mentally tuff enough to get throught the motions and work through the weakness.  If you've been doing Squats incorrectly all this time and the Front Squat didn't find the weakness, the Kettlebell Overhead Squat will definitely find the kinks.  If you find the kinks than this is when you will be able to prove to yourself that you have what it takes to get through the next challenge.  Most people are discouraged by finding that they are not the best at every exercise imagineable while others will seek out the challenge and take it on full force.  Many times I have spoken to people and asked them why they avoid certain exercises and the most common answer is they can't do it and aren't willing to try.  Yes, you are only as strong as your weakest link!  I myself become upset with finding a weakness and will make it the next task to accomplish. 

The Overhead Squat is unlike any Squat with the difference being holding weight over your head such as Olympic Lifting while performing the Snatch. Like doing Snatches the Overhead Squat requires patience, core strength, joint stability with mobility, muscular coordination and flexibility.  Many things can stop you from executing this exericse correctly.  Some key points to look for are a weak back, weak abdominals, tights hips, lack in mobility of the spine, valgus or varus movement in the knees,  tight lats or pecs.  I've only named a few potential problems. 

Keys to performing the Kettlebell Overhead Squat: First is make sure you already know how to Squat correctly.  Not sure if you do it right?  Hire a Professional Personal Trainer.

Next rack your Kettlebell into the triangle formed by your arm and forearm or simply Snatch it overhead.  At this point make sure you keep your shoulder packed into the joint. Now you want to descend slowly by keeping your chest up, back straight and eyes locked straight ahead.  Push your hips back as you descend by flexing at your hips while extending at the spine and lastly begin bending your knees.  Make sure you look straight ahead the whole time.  Drop until your thighs are at least parallel to the ground or preferably deeper.  Hold it a second or two at the bottom and then come back up.  The negative phase of the exercise is more important than getting up as it is teaching your body that this movement is normal.  Start with a lighter weight so that you can get the movement correctly before you try and progress to heavy weight.  This is a high risk exercise if you don't have the mobility to perform it.  The most serious risks are the weight falling on your head or spinal column herniation of the disks.  Learn from a certified professional before attempting any of these exercises.  Enjoy and Have a Great Day! To purchase Professional ProGrade Kettlebells  for competition or daily practice follow this link------>

Bonus Exercise of the Month

 ( Wall Squats )

You are probably wondering what this guy is doing up against the wall and why he is doing this.  I felt it was neccessary to get back into talking about Squats as the year ends.  Most people will start to think about New Year's Resolutions and many will make it a goal to start exercising and lose weight.  The smart ones will realize that they have to work on their legs also and not just upper body as most guys are popular for.  The next thing that will happen is that once they get themselves into the local gym they will begin performing many exercises incorrectly and one of those is the popular Squat. 

The next thing you are probably wondering is why I titled the video "Wall Squats and Working with the More Mature".  Reason for this to simplify things is that the more mature and unexperienced fitness enthusiast will seek out professional help by hiring a Certified Personal Trainer.  

Some things have to be corrected and the best way to find this out is by consulting assistance from a professional to evaluate whether or not your body is prepared to do what you are about to demand from it.  If you listen in on my instruction I am guiding my client to perform the neccessary task by correcting the problems as I see them. 

Your probably wondering why I am not next to my client.  In most cases this would be wrong but in this case he has already been corrected and he is simply working on refining some lingering movement deficits.  A long bench was placed behind him to ensure a safe landing.  The weak links will be noticed when he attempts to stand up.

Many things are wrong here such as his pecs and lats are tight, his lower back lacks strength and flexibility, and he uses his knees rather than his hips to sit.  We have been working on all these issues so for this reason he is able to control his descent.

Most people are suprised when I ask them to do this.  As a matter of fact many times they think I am crazy but this is a natural and movement that everyone should be able to do unless some unfortunate accident has made it unreasonable to do so.

( Heavy Rope Training: Tamaleros for Powerful Shoulders and Cardio-Endurance )

Your probably wondering what "Tamaleros" are and why I give this exercise that name?  Why would "Tamaleros" help make my shoulders powerful and how can they improve my cardio-endurance?  The answer to the first question is as follows: When I first tried out this exercise and I was told it was call 'Big Circle' I thought, "That's a boring name yet it's really what I am trying to create with my arms".  I further dwelled into my thoughts and being mexican I day-dreamed into my roots.  I imagined myself having large 2 by 4's on each hand and turning the masa in two enormous pots in preperation to make tamales for the whole community.  So if you can visualize this yourself then you can see what I am talking about.  At the same time tamales are a famous mexican tradition for special occasions.  Imagine having to work you shoulder this way for at least an hour. At this point you can afford to eat some tamales because you will easily burn off the calories with this exericse.

The best way to describe how this exercise is done is by positioning your body a semi-squat set position.  Once in the set position you grab both ends of the rope and you start to swing the ropes in circles.  You have to spin the ropes in opposite directions go clockwise with the right and counter clockwise with the left.  The whole time you should try and keep your back straight, chest up and chin up.  Try to avoid rocking up and down with your torso to keep the emphasis on the shoulders.  If you want to be more active at the core you can rock at the torso but make sure you keep your back straight.  This exerise will make your elbows feel like they are burning and thats a good thing.  You will also feel your lower back doing a lot of work if you have a weak core so that's a heads up you need to do something about it right?   

You can purchase your own set of Heavy Ropes by following this Link--->

                                                                                             You can also purchase the D-ball in the video by following this link --->

Bonus Exercise of the Month

( D-Ball Slam for Core Strength )

Exercise of the Month

( Front Squat )

The Front Squat is a simple but neccessary exercise to teach proper Squat technique. Most people will stick to old fashion Back Squats because they don't have the core strength or the neccessary mobility to perform a real squat.  You should be able to Squat without a problem.  Think of it like this!  When you were first learning how to walk you would naturally start from the bottom up.  If you went to the beach or local neighborhood park you would go to the sand, squat deep and fill your bucket with sand to build a sand castle or whatever you did.  The problem with most squaters who don't understand what to do is they will lean excessively forward or rise on to the ball of their feet due to ankle tightness.   Other areas that will effect proper squat mechanics is a weakness in the thighs or hip abductors.  In video 1 everything looks right accept that Ivan's knees move forward too much possible due to tight ankles.  In video 2 everything seems rights except for the fact that his right knee woobles a little to much. He demonstrates good strength in hip abduction which allows him to drop low enough but maybe due to fatigue, lack of focus or too much load he tends to wooble only on his right leg.  The key points which keep him safe here is his ability to keep his back straight and chest up.  Ivan also shows great flexibility at his wrist and rotator cuff as he is able to internally rotate his elbows enough to get the bar high on his shoulders so that the emphasis of the lift is on the thighs and not his upperbody.  I had kids come to Salesian HS from another high school and watch them Squat incorrectly and worst yet perform a horrible version of the Power Clean do to lack of Squatting mechanics and upperbody tightness. 

                                                               Video 3                                                                                                       Video 4

Here in video 3 you see again great Front Squat technique accept for a wider grip will make it easier to keep the elbows up.  In video 4 everything is done well.  Deion Early whom is a Salesian Mustangs LB has tremendous strength and skill.  He can Squat a lot more but I asked him to Squat only enough to demonstrate perfect Front Squat mechanics. I've been working with Deion for over a year now as he was already part of the football program when I arrived to Salesian and he became one of my Track athletes immediately after the football season ended.  This season he has been one of our hardest hitters putting guys out of commission like #22 of the Winward Wildcats and pouring on tackles against Mary Star of the Sea's offensive players.  Some guys like to Front Squat the old fashion bodybuilder way but I discourage anyone I work with from doing this.  The reason most people will prefare to do it the bodybuilder way is because they lack flexibility in the rotator cuff and the wrist which will make the effort of holding the bar extremely painful.  If exercise is meant to help us keep fit, flexible and strong why than would you want to do something that is encouraging an existing problem.  Many times its not even a flexibility or mobility issue at the wrist, rather it is a lack of understanding on proper mechanics to excute the exercise correctly.  Sometimes a simple adjustment in body mechanics and a full understanding of the requirements will resolve the issues.  Learn right and you will do it correctly!

September Exercise of the Month

( Heavy Rope Training - Drum Beaters )

The Art of Heavy Rope Training is unlike no other.  Heavy Ropes are a great cardiovascular tool which can be used outdoors either at the comfort of your own back yard or at your local park. Those suffering from Arthritis at the knees can benefit from using heavy ropes.  You can get an awesome and intense cardiovascular workout without having to put excessive stress on the knees.  In the video I offer two version of the same exercise.  I first start by doing alternating small and fast waves keeping my legs in an isometric static position.  Isometric training is a great way of building both strength and endurance.   By doing isometric training you can add strength to your muscles; in this case the legs without suffering stress from impact exercises like walking lunges.  Getting back to previous explanation I then demostrate the same exercise while performing squats which can be performed by those with no current serious knee problems.  Using both your upperbody and lower body will get you an unbelievable amount of exercise in as little at 10 minutes a day.  Actually even if you warm up enough prior to performing this exercise which I titled 'Drum Beaters' you will get an intense workout in 30 seconds.  I have only demonstrated the most basic exercise here.  Many teams in the NFL are now using this form of training which include teams like the Tennessee Titans and the Oakland Raiders.  Learn more today or try out a 30 minute workout today by contacting me via e-mail: irondogfitness@live.com or phone @ (323)972-4487!

You can purchase your own set of Heavy Ropes by following this Link--->

July Exercise of the Month

Kettlebell Front Squat

                                          Kettlebell Front Squat  ( Front View )                                                        Kettlebell Front Squat ( Side View )

 The Kettlebell Front Squat is a great exercise to learn how to perform a correct Squat.  Instinctively your body will tell you what to do if the weight is heavy enough.  In this case I am using a 52lb ( 24kg ) Kettlebell to perform this exercise.  I don't really have problems squatting but in order for you to get the point of what I am referring to, I have added both a front a side view Kettlebell Squat.  So what am i talking about?  Those whom can't perform a Squat correctly will instinctively stay away from the a Barbell Front Squat.  Why is this?  Sometimes it's just they never really tried asking a professional how the Squat is done correctly and with this many have never performed the Squat again after an unexpected injury.  When I was doing my internship at the South Baylo University's Traditional Chinese Medicine clinic I attended a patient whom said that he had injured his back while Squatting and interestingly enough he thought it was normal to destroy your back while performing this exercise.  I told him that it was common only because so many people do it wrong but that if done properly the risks were minimized.  I continued by explaining that the only other reason other than bad technique was an over-zealous lifter trying to lift to much weight to soon.  He was shocked and looked at me as if I was wrong about what I was saying.  After inquiring on his technique I discovered that he had been arching his back and said someone had told him he should always do that.  Ouch whom in the hell was that.  I explained and demonstrated the right technique and again he looked shocked.  Unfortunately for him it was that last time he would Squat again since he had some of his spinal discs herniate and rupture, OUCH. 

Now in regards to why this lift will help your regular Squat let's make an analysis by understanding the lift.  Start with your feet shoulder width apart and the Kettlbell in front of you and between your thighs. Do a Clean with your Kettlebell.  If you don't know how to do that than pick it up off the ground and rack it onto the triangle formed by your arm and forearm as you hold the Kettlbell with your hand and brace it against your chest.  If you don't know how to do this either than do not proceed! 

Once in the racked position holding the Kettlebell on one side, slowly Squat down by bending at your hips and leading your glutes toward the ground. This will require some counterbalancing to stabalize the weight over your center of gravity and feet.  Think of it this way, your hips should naturally drop between your legs and ankles.  Imagine you went to visit a Kindergarden school and you were asked to take a seat but the only chairs available are the ones for the kids.  You have to really sit low if you can visualize it.  Not being able to Squat this low means you've either permanently lost this motion or temporarily. You might find this difficult so you might actually want to start by using a very low plyo-box or a stepper with only one elevation.  Worst case scenario you might try putting all the risers on the stepper that are neccessary to help you sit and do several sets trying to remove one riser everytime until you are left with only the stepper.  As you Squat make sure you pinch your shoulder blades together and you look straight ahead the entire time, not down.  As you decend focus on keeping you chest up as if you were trying to show off how big your chest is.  Also, make sure you keep your back straight by extending at your lumbar and thoracic spine.  This can be observed by the side view video by pressing pause when you see me go all the way down.  You will notice that my upperbody can be seen to be parallel with my lower legs and that the angle of my hips and knees are equal.  If you were to mark the Kettlebell and draw a line the entire way as I move, you will notice that it travels vertically the entire time.  This is important because it keeps the weight as close as possible to my center of gravity and thus allows me to keep my balance.  This vertical movement can only be achieved by maintaining a straight back, chest up, looking straight ahead and keeping my feet flat on the ground.  Trust your body!  Keep your heals grounded and don't allow yourself to push from your toes or even rise to your toes.  If you start pushing with you toes and don't keep your heels grounded you will naturally start to fall foward which is not a desireable outcome. This is when proper squating starts to re-estabish itself. Think of it this way, you stay as straight as possible from your back as you descend and your body will naturally counterbalance the weight which you are holding onto in front of you.  Don't look down because this won't make the floor get any closer and it will cause you to round your back.

Another thing I like to say to my clients is to try and sit their glutes on top of there calves.  Yes, this is possible. As you start to descend try and get your butt to touch your calves.  This is accomplishing ultimate depth.  Watch young children Squat!  They do it naturally and no one has to tell them how to do it.  That is what you should be able to do.

How will all this transalate to Barbell Squats you might wonder.  I say, "Remember how it felt to Squat deep with the Kettlebell and remember everything you had to do to get it done right".  Your muscles will remember because you just told your central nervous system that its okay to send the message to squat deep to all your hip, thigh and leg muscles.  Remember the words muscle memory?  Yes it's true, muscles do remember!

Other things that will help: Wear flat shoes or just do it barefooted.  Doing this with a low plyo-box or stepper against the wall will remove the fear of falling backwards and will allow you to focus on sitting with your hips and not your knees.  The thighs will follow as the hips bend and you try to maintain an upright position.  Do this everyday so that your body memorizes this as being correct and safe as it once knew. Age is not a factor, your confidence is.  If you can convince yourself that you can do this you will do it.  Have someone watch you do it and make sure they saw these videos, too!  You can help each other by describing what is and what isn't being done.  If you find it difficult to get deeper another thing you can do is that once you get stuck in a certain position of the Squat, try rocking your hips slowly and side to side.  Doing this slow rocking motion will allow you to slowly descend by actively stretching and opening up the hips.  It is important to not let your hips exceed rise during this slow movement as it defeats the purpose.

I am amazed by the amount of people I see do a Squat incorrectly.  As a matter of fact, on one occasion when I went to the gym I was watching some guy trying to instruct the other guys he was with on how to do some kind odd looking version of the Clean and Press.  By odd I mean the version he was trying to instruct just doesn't exist because it was wrong by every means possible.  He insisted the guys keep their backs straight but even he wasn't doing it.  Imaging telling someone to keep their back straight as they squat or deadlift and yet you round your back.  This terrible visual demonstration sends the wrong message to a visual learner and certainly a confusing one to an auditory learner.  With all that being said be cautious of whom you learn from and don't look at someone performing an exercise in the gym and then assume it is correct!  Hire a professional and learn from them.  Watch and enjoy the videos!

 March Exercise of the Month

 Bonus Exercises of the Month #1 March 2009

  ( Dive Bombers )

Let me start by saying that the two videos you are about to watch are by far one of the most effective ways to improve range of motion and improve strength at the same time.  If you've been to this website before or happen to know me in person you're very familiar with my focus on mobility and stability for overall joint and muscle health.

There are thousands and thousands of exercises that can be done using your own body weight.  I use the Hindu Push-Ups the most but I usually call them 'Downward Dog with Divebomber combo'. 

Anyways, to properly do the Divebomber your should start with the top phase of the Push-Up position.  Going from the a push-up position you should immediately drop your heels toward the ground in an attempt to flatten your feet while also raising your glutes toward the sky and keeping your legs straight. At the same time you should drop your shoulder and torso toward the ground and in between you arms as if trying to touch the ground with your chest.  After that you then start to bend your elbows so that your head goes toward the ground and then scoop up immediately to raise your head by pushing with your arms like you would in a push-up.  When the drop and the scoop are done correctly you should almost look as if you are diving head first into a pool of water and then rising up to get some air.  The process just described can be best understood by viewing the video and coming back to read this again.At this point it looks like you just complete a cobra stretch like in yoga.  So if you've done yoga before you realize that you are doing both the 'Downward Dog' and the 'Cobra' pose but with more motion and a push-up phase included. 

Having done all things said the final stage of the first repitition is reversing the entire movement by doing a reverse scoop.  If done correctly, it would look as if you had pushed the rewind button on your DVD player because your basically doing just that.  You rewind your body to the original position by reversing the scoop and using your arms to push you hips back up into a 'Downward Dog' like pose.  Now having done all this you just completed one repitition.  See how many you can do!

                               ( Hindu Push-Ups ) 

So what is the difference between the 'Divebombers' and the 'Hindu Push-Ups?  The only real difference is that you never reverse the scoop.  You simply drop your torso and head between your arms and raise your glutes by flexing at the hip as you had done in the the original start of the 'Divebombers'.  In the 'Hindu Push-Up' you do only one 'Push-Up' but in the 'Divebombers', you actually do two push-ups.

Both of the exercises mentioned have the benefits of stretching the hip flexors, hip extensors, hamstrings, abdominals, shoulders and ankles.  Most people do this with the feet spread wider than the way I show it, but I prefer doing them this way because you get a greater hamstring stretch.  Watch and enjoy!

                                             Bonus Exercise #2 of the Month of March 2009 

                                            ( Reverse Lunges with Ankle Touch )

If you watched the 'Bonus Exericse of the Month #1', you saw a great exercise to stretch the hip flexors and hamstrings.  The Hindu Push-Up and the Divebomber both stretch the lower body and strengthen the upperbody but they don't do much to add strength to the lower body so this exercise here is great for targeting that missing component in your routine.  Doing this exercise along with the other two will give you a great full body workout with no need for special equipment or any equipment for that matter.  All you need here is your guts and discipline. 

   In order to do this exercise you should be able to atleast do the foward walking lunges without any stability or mobility issues.  The 'Reverse Lunge with Ankle Touch' is called that for that obvious reason that instead of doing walking lunges while going foward you are instead going backwards as if watching a lunge video in reverse.  The most complicated part of this exercise is gaining the mobility required to contort and twist your body while stabilizing at the same time.  The key thing with the start is to simply reach back far enough with one leg to create a 90 degree angle at the front and back leg while keeping your body in an upright tall position.  You need to dorsi-flex the ankle of the foot reaching back so that you plant you toes and most importantly the base of you toes onto the ground as you reach back, not doing so will cause you to land on the front of you toes which is not desireable. Once you have accomplished all mentioned points, the next step is to cross the arm opposite to the leg in front over as if trying to reach for something behind you.  The hand that should be touching the ankle of the back leg is the hand of the upper limb opposite to it.  In other words, if you lunge back with your right leg you should be trying to touch your right ankle with your left hand by rotating at the waist to your left and reaching, vice versa.  Watch the video and you will understand this more!  Once you have seen the video, come back and read the article again and try and remember the objective.  Watch and Enjoy!  I am sure you will find this exercise quite entertaining if you try it because in the beginning you will mostly get confused.  It takes concentration, time and patience. Remember also to switch legs as you go in reverse on the lunges and always have your body doing the opposite to itself everytime!

November Exercise of the Month

( The Turkish Get-Up )

Time constraints are no excuse to not get a good workout.  A workout can be done in as little as 10 minutes at seperate times of the day.  The Turkish Get-Up is an example of a very efficient exercise which will incorporate most major muscle groups and give you a serious core challenge within minutes.  What muscles might you think get trained during this move?  That's a good question.  I say, first look at the video and I think you will be able to guess how many muscles are working during this exercise.  Once you have seen the video demos above come back and continue to read.

Now I am assuming you listened and are ready to read.  From the point of grabbing the Kettlebell and turning over with it you have already engaged your entire musculature.  Watch the videos again and then continue to read. 

I am assuming you have seen the above videos all over again.  The important part of starting the Turkish Get-Up is that you start with the Kettlebell close to the side of your body in which you intend to start with.  If you intend to raise the Kettlebell with your right arm as I did on the 2nd video than you must lay on your side next to it by facing it.  The next step is to cup the handle of the Kettlebell with an underhand grip around the handle ( in this case my right hand ) and then rap the other hand over and around.  You follow this by rolling on to your back and then punching the Kettlebell straight up by keeping your shoulder packed tight to the joint and pressing the Kettlebell upward.  The leg of the same side of the body which you intend to hold the Kettlebell up with should be bent to a 90 degree angle with your foot firmly pressed against the floor.  On the non raising side, your limbs should be extended about 45 degrees to your body.  No portion of the foot of the bent leg should ever leave the ground.  Other key points are to always keep your elbow locked out and your eyes locked onto your friendly Kettlebell.

Now that we have the starting guidelines together let us now focus on the remaining aspects of the Turkish Get-Up. Keeping the elbow locked out as you raise the Kettlebell straight into the air, lift your body weight onto the opposite elbow ( the one extended out 45 degrees ).  Next raise yourself off your elbow and onto the hand.  This is where it begins to get tricky.  Now you have to raise the same side hip of the arm holding up the Kettlebell.  If you pause the video on this raised hip position you will notice a straight line from the base of my supporting palm to the tip of the top of the Kettlebell.  All your weight here is being supported by the base of your palm and the foot which I stated earlier that does not move from position ( in this case the bases of support are my left hand and my right foot ).  A lot of people will find this extremely challenging.  The complexity is not over yet.  You must follow this by continuing to support your weight on the bases of support and bring the straight leg back, under and behind your body so as to achieve the low position of a Lunge ( split squat ) yet still supporting a portion of your weight on the base of your palm.  The complexity continues hear.  Now you must shift your body into an upright position without dropping your extended arm.  The final stage of half the work is next.  Once in a split squat position, lift your entire weight plus the Kettlebell straight up so that you achieve an upright standing position.  If you are standing up as shown you were only half done because this exercise is completed when you reverse the entire process and are back down on the ground. 

Some people like to use dumbells to do this exercise but the challenge is not in anyway comparable to it being done with a Kettlebell.  The counterbalance requirements are just so much more intense and productive when done as shown.  Also, this is only one version of various forms of the Turkish Get-Up but this one is great for starters but not for the weak.  Try this exercise with real Kettlebells. Soon you will discover your own inner warrior.  Until then watch the free video again and enjoy!

Bonus Exercise of the Month

( Kettlebell Overhead Rotations with Outlaw Rope )

Serious core training requires serious equipment and serious determination.  The Kettlebell Overhead Rotations with the use of the Outlaw Rope is going to give you a core challenge unachievable by stationary abdominal machinery found in gyms and almost any core exericse which can be performed while lying down on your back.  This exercise requires absolute involvement of your entire body.  Check out the video below.

I start out this exercise by swinging the Kettlebell with the Outlaw Rope to both directions just to prime up and prepare my body for the explosive swing that is about to occur.  I focus on taking the rope straight and around the top of my head by leading my elbows in an overhead rotational swing.  Look at it this, I am basically creating a circle with my hands by revolving them around my head.  I imagine that my hands represent the earth and my head the sun.  I use this thought to make sure I am revolving my hand around my head by alternatively rotating my elbows over and to the front and to the back of my head.  Just remember the video from 'Dead or Alive' when the singer was doing arms circles with his forearms over his head in his song 'You Spin Me Round'.  Either way just look at the video and you will get the idea.  Watch and Enjoy!

November Exercise of the Month

 ( Medicine Ball Push-Ups and Variations)

Push-Ups don't have to be boring.  There must be a million ways to do push-ups if you use your wild imagination.  Below I have provided you with 6 different types of Push-Ups which can be performed with either one or two Medicine Balls.  The first video shows you how to do the Medicine Ball Push-Up with One Arm on the Ball, a Push-Up On Two Medicine Balls, and and advanced one Jumping On and Off the Medicine Ball Drill. 

The Medicine Ball Push-Up with One Arm on the Ball is the easiest drill and I find it to be the most boring.  I see most people doing this exercise in gyms.  In MY OPINION, its actually a pointless exercise which gives you no challenge unless you can't even do the most basic push-up.  I actually think its better to just hold the bottom phase so that you can get a good pre-stretch warm-up but after that try something challenging.  The second exercise is what I am taking about in the first video A.  Don't just weight for the ball to stop at the side of your arm so that you can put your hand on the ball.  Jump and catch yourself as you land on both the ground and the ball at the same time.  Jump side to side to get to the ball before the ball passes your hand.  Oh yah, your core will definitely take a hit, too.  This second exercise requires both hand and eye coordination along with stabilization and guts.  The third drill is also more advanced because it requires stability on top of two balls as you do a regular push-up. I do alot of single arm exercises such as a barbell bench press using only one hand as opposed to the traditional way of using both hands to move the barbell upward. 

Video B shows only one exercise which I think is also an advanced version.  You start by placing one hand on the floor and the other hand on the ball just like in the first exercise of Video A.  I done one repitition to show you what it looks like if the core is not properly stabilized.  If you noticed, my body had a slight shift to compensate for the lack of stability and connection of my core to the rest of my body. On the following reps I put my arm out as a counter balance manavuer but I also do this to show you that there is no shift in my body position.  My extended arm remains parallel to the floor so this demonstrates both stability and my body connected to my core.  If your arm begans to sway around or you shift you body favorably toward the ball than you have performed this exercise incorrectly.  Hold the position for at least 2 seconds. If you watch the video you will see a 90 degree angle from the bottom of the ball to the end of the tip of my fingers of the extended arm.  This again demonstrates a good connection between my core and my limbs.

                                                                      ( Video A )                                                                                          ( Video B )

Here is another advanced version of a Push-Up with Medicine Balls.  You can start this drill either on or off the medicine ball.  The objective as seen in Video C is to jump on and off the Medicine Ball before it rolls away.  This demonstrates good core strength and the athletic skill of being able to apply and recieve for which is required in sports like football, basketball, volleyball, etc.  As in all Push-Up exercises, you should maintain your core tight including you thighs and glutes.  Your back should never swing up and down like a yo-yo when doing this exercise.  If you feel your back dropping as you land at the top or the bottom, you should stay away from this exercise until you perfect it standard push-up.

                                                                     ( Video C )                                                                                           ( Video D )

Video D is an example of a very advanced Push-Up on a Medicine Ball.  You should not try this exercise until you have mastered stabilizing with one arm on a single medicine ball.  I love this exercise because it's the best way to catch someone with a well defined looking abs with absolutely no core stabilization. It also forces you to contract your thighs and glutes so that you get this exercise correct.  I've had guys show me how ripped there abs are and when I ask them to perform this exercise they think they can do it to.  Yah alot of people with big arms and ripped abs like to show off but try getting them to do this exercise and they will look absolutely silly if they got all their results from typical bodybuilder workouts.  There is a common saying within the professional fitness world industry that says, "There is no point if having huge ripped muscles if you can apply force under real world situations".  Another one is, "There is no point in being strong if you can't use it".  Yah, sure ladies might find it attractive but what good does it do you if you get knocked out by a skinny guy with good fighting skills.  You might be able to intimidate him but if he's learned to use his bodies mechanics he'll put you on your back and you won't look so attractive then.  Here is another one.  I've seen some really big guys well over 300lbs as lineman get put on their backs by the leaner 200lb lineman whom knew how to use there core strength and skills to their advantage.  Watch some football games during the weekend and you'll see exactly what I am saying. 

I purposely left this unperfect start on Video D to show you what I mean in terms of core stability. You have to start off my assessing how much space you will need to perform the push-up while maintaining your upper limbs on one ball and you lower limbs on another ball.  Once you have figured this out as I did, then the next step is to put both hands on one ball and stabilize.  Once you have stabilized your upper body on one ball, follow this by placing one foot on top of the other ball.  At this point it will be important that you contract your core, upper limbs and the first leg on the ball immediately before attempting to get the other foot on the ball.  Once both feet have been placed on one ball and your hands on the other ball make sure that you have stabilized and contracted every muscle in your body.  You will be in a position to do more of a tricep push-up then a chest push-up.  Slowly lower yourself until your chest contacts the ball and then with control push yourself up again without falling off the ball.  When you are absolutely positive that your body is going to give up, jump your feet of the ball by explosively flexing at the hips and catching yourself with your feet.  If your not quick enough or underestimate your fatigue factor you will definitely crash your face into the ground. As always, seek a professional before attempting any of the exercises.  Personal instruction is always the best. Watch and Enjoy!

Bonus Exercise of the Month

( Outlaw Rope Pull-Ups )

The Outlaw Rope Pull-Up is an advanced variation of a neutral grip style Pull-Up. You are probably wondering why you should do this kind of Pull-Up if you can just hold on to the bars already in place seen on the video. 

Many good reasons why to use this style of Pull-Up. My first answer to this is CHANGE.  If you have been doing your research and reading up on exercise progressions and muscular adaptations than you can already see why I picked the word change. As I have said in the beginning, this is an advanced exercise.  Before even attempting this exercise you must have developed a firm grip otherwise you won't get very far past the first rep.  Change is neccessary if you are going to get past a plateau and anyone whom has been exercising for a number of years is all to familiar with this word.  A plateau is anyones' enemy.  This means that you are no longer making progress.  If you are going to start making progress again than you have to change the stimulus of an exercise by changing its challenges on the body. The Outlaw Rope Pull-Up adds the change you might need to get past a plateau on your Pull-Ups or back training. I have provided both a front view and a back view so that you can see what this exercise should lool like.

The second reason I suggest you use this exercise is to develop more grip strength.  If you have been keeping up with my articles by now you probably noticed how much I value grip strength.  If you have great grip strength than you shouldn't have trouble holding on to the rope while executing the Pull-Up. 

Notice the control during both the positive and negative phase of this exercise. No swinging of the body should be observed and you shouldn't be jerking your weight to get up. A real Push-Up should be clearly done under control the entire time the exercise is being performed. Just like you wouldn't throw a barbell around while trying to do a bench press, likewise you shouldn't be doing it with your own weight if you truly want to show your development in the skill of performing a perfect pull-up. 

My third reason is the challenge. If you love being challenged than this is definitely going to give you a new challenge you are not use to and will be great for your pleasure. 

My final reason but not the final reason of various reasons I have not stated is a HUGE BOOST TO YOUR SELF-ESTEEM.  You'll be surprised how many heads will turn as they see you attempt this pull-up and of course you will have the envious ones talking smack.  Won't both of these boost your ego?  I love it when people ask what the hell I'm doing, tell me that I'm crazy or that I am a show off.  My answer is always: change, challenge, grip strength and impressing myself.

Now your probably wondering where you can get your own Outlaw Rope to start this new exercise.  Keep in mind that if you use your imagination you can perform various other exercises such as arm curls, tricep extensions, core, variations of pull-ups and more.  In the meantime click on the link provided to purchase your rope -->     

October Exercise of the Month

( Assisted Military Press with Negatives ) 

The Assisted Military Press with Negatives is a great exercise for overall body development.  If you don't have much time to workout and want to get an efficient workout with as little as 15 minutes than you definitely need to try this exercise.  If you are having considerable trouble improving your shoulder strength than this exercise again is a great alternative.  You could look at it as cheating but try getting a few reps when you know you only got one left and then try and lower the bar slowly and see if you don't make improvements.  One thing to keep in mind in situations where you are trying to get assisted reps or cheat for those last reps is that it is not something I would reccommend you do on every workout. You also shouldn't be trying to get a 1 rep max on every workout either.  If you are trying to increase your strength you definitely need to be trying to accomplish a 1 rep max once a week or no less than once a month.  The reason I don't reccommend you do this on consecutive workouts is that there is an increased high risk for injury in comparison to simply trying to get 8 to 12 reps which will improve both strength and muscle size with less risks.  Make sure you set up goals to get small and progressive increases in strength month to month if you plan on improving your strength. 

The key points to getting this exercise right is that first you must learn to clean the bar to the top position which is above you shoulders or atleast be able to unrack the weight from a Power-Rack. Remember, you should be able to support the weight in the bottom position before you can even attempt this.  At the top position you should have the bar slightly wider than shoulder width apart. Your feet should be placed hip width apart to ensure a strong and stable stance.  Make sure you are looking forward at all times and that you don't turn your head any direction during the lift. Once in position begin by slowly lowering your body by slowly flexing at the hips, knees and ankles and then follow through by getting an explosive burst of triple extension at the ankle, knee and hip joint to get your body moving the weight upward.  Remember to focus on pushing your hips back and tightening your core as you descend to protect your back. At the point of attempting triple extension from your lower body you should mentally be preparing yourself to press and propel the weight upward and be ready to recieve it as the weight will be taking its natural course of trying to come down.  It is especially important that when you extend your elbows in the top position that they lock out and you maintain an active tight core during the receiving phase of the weight at the top position or else you will seriously stress and possibly injure your back and spinal column. Bottom line is that you should mentally activate every single muscle fiber in your body so that you recieve the weight with contracted force from you musculature. The brain is your tool to control your muscles and if you think about contracting all your musculature your brain will send that signal to them thus you will be prepared for the acceptance of the weight load over your head.  Try to get the bar slightly behind your head as you will see in the final rep of the demonstration video.  Once in the top position slowly lower the weight toward your shoulders again. 

If you are trying to get a few extra reps on your final set of the Military Press than you should be able to do no more than 3 to 5 reps.  If you are able to do more than that then you really were not pushing through a maximum load so you need to focus more on determination to lift a heavy weight and not on trying to cheat out more reps.  If your goal is to get a quick workout with this exercise than you should put a weight load that you could only get up for 2 sets of 12.  So lets say that you can get 3 sets of 12 with 135lbs, than you should be using that same weight to try and get 10 sets of 8 to 10 reps.  Watch and Enjoy! 

                      Bonus Exercise of the Month

                    ( Kettlebell Bottom's Up Press ) 

This is not an exercise for anyone whom takes pride in a weak grip, gloves and wrist wraps.  Nor is it an exercise for those whom want to put up excuses as why they got a weak grip.  This exercises is for anyone whom wants to have an impressive grip, strong forearms and an impressive firm hand shake. 

I ask you this.  What is more impressive, a 300lbs deadlift with the old fashion leather palms we were born with or the same lift done with a pair of purchased fashionable gloves and wrist wraps?  My answer is the old fashion leather palms I was born with.  Pride in your own inner grip strength is by far more impressive.  If you want to rep out some Pull-Ups you will need some superior grip strength so that your grip doesn't give way before your Lats.  I provide two views here so, Watch and Enjoy!

As I said before, no gloves.  Now if you were paying attention to my breathing you should have heard a hissing sound like the noise that snakes make.  Steve Cotter explained that this type of breathing help conserve energy. Pavel of Dragon Door also said the same thing.  The reason for this is that if you breath out all at once you lose energy in the form of air.  The body requires oxygen to produce energy and is lost as you exhale.  This is especially important during the most difficult phase of an exercise such as rising from a Parallel Squat.  When you breath out this causes your body to relax.  When you hold your breath your body stays tense.  So if you exhale all at once you lose almost all your energy all at once, but if you slowly exhale then you slowly release your energy.  If you try to come out of the bottom phase of a Squat after having fully exhaled, you most likely will not get up from that position.  So keep this in mind during your lifting and if you don't remember atleast keep breathing. The most embassing thing in a gym is to get carried out on a stretcher.  Holding your breath the entire time might also get you on a stretcher so remember to breath and learn to breath correctly.

September Exercise of the Month

( In & Out Push-up version: Plyometric Push-Ups )

Push-Ups are a wonderful way of getting a chest workout when you don't have equipment available.  Let say you go out on vacation but the local gym in the neighborhood you are visiting wants like a hundred plus dollars to give you a day pass.  You might be used to getting on the bench press to pump out some heavy weight, but the gym fee is just not part of your planned vacation budget.  Push-Ups might be to easy for you since your used to heavy lifting.  I love bodyweight exercises because you can make them as difficult as you want them to be.  You just need to be creative to add some serious intensity. 

The In & Out Push-Up version is a form of plyometric style training without the use or need of fancy gadgets like the 'Perfect Push-Up', resistance bands, etc.'  You have to have a good understanding of plyometrics or Olympic Lift style training before attempting this exercise.  This exercise puts serious load on your core and joints so you must also have excellent core strength and healthy joints.  If you don't have a good core or strong healthy joints I highly discourage you from attempting this exercise. You should also minimally have a bench press of 12 of more reps with your own body weight.  I for example weigh 150lbs lean and can bench my weight without a problem for more than 20 reps. 

You start this exercise by getting into a standard Push-Up position and you also go up and down as you typically would.  Now the difference is that you start by going down toward the floor and as you go up, you explode forcefully off the ground and bring your hands closer together as you prepare to land.  Be prepared to absorb your bodyweight on landing!  Don't try to pause!  Instead, you immediately explode off the ground on impact and again seperate your arms to just wider than shoulder width apart so that you end up landing into the original start position.  You want to keep jumping with your hands in and out without stopping.  Remember that you must prepare to absorb impact as you land either in or out.  As I said earlier, don't try to pause, keep going!  To add even more intensity try to either go as fast as you can go or jump as high as you can. On the next workout try and jump faster and accomplish more repetitions or try and jump even higher than the previous time.  Just imagine that you are being tested on a vertical jump but instead of jumping off the floor with you feet you are doing it with your hands. I only done a few repetitions so you get the ideal and can review the exercise.  Make sure you go all the way down on every single repitition.  You should be no higher than 1 inch off the ground at the bottom portion of the exercise.  Go for full range of motion at the top position but be carefully not to have your elbows fully lockout as you begin to descend.  As I stated earlier, if you don't understand plyometrics don't try this exercise.  Full body awareness and correct timing is extremely important to perform the exercise correctly. 

The advantages of doing this style of Push-Up is a great muscle pump along with advanced core conditioning.  The muscles being worked in this exercise involves your entire core, chest, triceps and anterior deltoids.  Since you must maintain your glutes tight and squeezed along with your thighs you also get the added benefit of isometric training for these particular muscles.  Now watch and enjoy!

If you are looking for an edge on advanced core training which can also give your pectroals, delts, and triceps a great workout, look no more!  The Seal Push-Up is a very advanced exercise which will do the job.  Before attempting this exercise you must understand the concept of plyometrics.  If you have ever done any Olympic stlye lifting or plyometrics, you will be very familiar with the requirements of muscle recruitment to perform and advanced exericse like this.  I don't reccommend you try this exercise if you have not already been training with any of the styles of training just mentioned. 

If you have trained with the styles just mentioned than watch and enjoy!  Test yourself for both time and distance.  The traditional way is to do it on an ice-track which is a running track but instead of your typical running floor you have an ice floor.  Then instead of hoping on your palms you hop on your fist. Ouch!  I've actually done this exercise on an aerobic room floor and on a basketball floor hoping on my fists.  It really hurts.  The intention of this exercise which was created by the eskimos is to hop around a ice-track and racing for the shortest time possible.  This is suppose to test your ability to withstand enormous amount of pain and ofcourse to show off how tuff you are.  Wow!

August Exercise of the Month

( BOSU Stability Ball Core Training 3 Stage Progression )

The Stability Ball is an excellent tool to use in your workout regardless of whether you're an Athlete or a House Wife.  I prefer the BOSU Stability Ball because it gives me more options than the original Stability Ball.  Originally this type of ball was used primarily as a tool in re-habilitation but it soon made its way into the athletic and fitness industry.  Your options are numerous as are the benefits.  According to the Functional Movement Screen developed by Gray Cook, the sceme of his 'Optimum Performance Pyramid' will demonstrate that an individual has appropriate or optimal functional movement.  The wide base of the pyramid is labeled FUNCTIONAL MOVEMENT the middle FUNCTIONAL PERFORMANCE and the small top FUNCTIONAL SKILL.  This transalated to say that functional movement will result in functional performance and functional performance will determine functional skill.  The NASM ( National Academy of Sports Medicine ) also has a pyramid sceme similar to the FMS.  According to the NASM stages they are Stabalization, then Strength and finally Power ( which also have sub-categories ).  Putting these together  and into perspective we can say and it's agreed amongst most athletic and fitness professionals that first you must master stability along with mobolity.  Once this is accomplished then you can move to the more complex movements and skills. 

Above is a 3 stage progession of core training which requires static ( isometric ) stability, then active and dynamic stability and finally a combination of stability, mobility and along with endurance, strength and power. 

First start 'Prone Bridge on the BOSU Stability Ball Exercise', by simply getting on the ball but ofcourse you must have mastered this before going any further.  Hold this position by actively squeezing the gluteus muscles, full active extension of the quads ( pull your knees forcefully toward your hip ), maintain isometric contraction of the abdominal muscles ( you won't have much of a choice unless you want to kill your spine ) and maintain your arms and elbows fully locked out.  This will help maintain an active neutral spine.  Don't allow your head to drop.  Maintain your neck in a neutral position so that there is a straight line from your ears to your shoulders, down toward the hip, knees and ankles.  Once in this position start by holding it for maybe 10 seconds and build up to 1 minute.

Once you can do 4 consecutive sets of 1 minute holds move on to the next exercise.  This will build a banlanced and strong core along with strong glutes, thighs, arms and shoulders.  It will also help build a strong back which is resilient and does not give in. 

The next progression is the 'Prone Bridge BOSU Stability Ball Knees to Elbow Exercise'.  Starting in the same position as the 'Prone Bridge on the BOSU Stability Ball Exercise', pull your knees toward your elbows by flexing the hip and knees simultaneously while maintaining a neutral spine.  Keep your shoulders stacked over your elbows and your elbows stacked over your wrist at all times.  Then return the ball toward the original position by extending at the hips and knees simultaneously. Remember to keep the abdominals drawn in toward the spine so as to maintain a neutral spine the entire time.  You should be able to do 4 sets of 20 repetitions before proceeding to the final exercise demonstrated.

The 'BOSU Stability Ball Pike Exercise', is one of the most advance exercises as it requires a tremendous amount of stability and mobitily along with muscle endurance, strength and power.  A lack of flexibility or a weak core will lead to serious back pain if this exercise is attempted by an inexperience beginner with a sedentary lifestyle.  Start this exercise as you would the 'Prone Bridge on the BOSU Stability Ball Exercise', and then flex only at the hips and abdominals in order to pull the ball toward your chest while maintaining both the elbows and knees fully locked out.  This exercise will require your arms to stay strong with elbows locked out while trying to raise your glutes as high as you can to the point of having your hips directly over your hands.  This means that you must be flexible also at the pecs and lats.  Tight Lats, Pectoral, Hips, Back and Hamstrings will not allow you to enjoy the free range of motion required to perform this exercise either.  Make sure these areas are flexible and that you have sufficient mobility before attempting this exercise! 

This exercise gives you the same benefits of the previous exercises but adds the additional component of maintainance of your current range of motion plus contributing to it. Watch and Enjoy the wonders of full range of motion!

July Exercise of the Month

( Inchworm combo with Alternating Modified One-Arm Push-Up )

I decided to get away from the squating exercises this month.  This month I thought it would be good if I could show you an exercise that will improve range-of-motion in several areas of you body along with core strength and cardiovascular benefits.  The 'Inchworm combo with Alternating Modified One-Arm Push-Up', has numerous benefits with out the need for equipment.  The only equipment needed for this exercise is you body and as much free space as you think you can travel once performing this exercise.  I reccommend trying to do this for a distance of about 10 to 20 yards or half the distance of a basketball court.  What if you don't have either?  You can do it in a small space for atleast the length of your body when you are in a push-up position.  Small hallways or even the space of your living room will do. 

Watch the video first!  Observe what I am doing!  I gave you both a video of a side angle and a front view.  You can play each video individually or press the play button on both and watch them simultaneously.  Once you have seen both videos come back and read again for directions. 

Start in a push up position.  Make sure you keep your entire body tense.  Keep all your joints fully locked out by contracting every single muscle in your body at the same time.  This will help bring out all the energy of your body to keep the position. 

Walk you feet towards your hands without bending your knees or elbows.  Once you have reached the maximum point of keeping your legs straight, try to get an extra inch without bending your knees and then start walking your hands away from you feet until you have re-established the push-up position.  Now bend only at the elbows as you attempt to touch the left side of your chest to your left hand.  Look at your hand as you do this so that your central nervous system understands the objective.  Go back to the neutral push-up position  ( basically a normal push-up position ) and now reach your right chest to your right hand ( This type of push-up will help you advance toward a one-arm push-up ).  Return to the neutral position of the push-up and once again start walking the feet toward your hands and repeat every step again.

When you walk you feet toward your hands make sure you start with your non-dominant leg. This rule also applies to the push-up and when walking away with your hands.  I am dominant on my left-side ( yes, I am a lefty ). That means I should start walking with my right leg, do the push-up to my right first and walk away with my right hand first. 

Your probably wondering why I suggest this.  I always tell my clients to start with the weakest side first and the tightest side first.  There are many reasons for this.  If I am left hand domininant that means I start with my left all the time. I do almost everything with my left all the time.  This pattern makes my right side weaker than my left because one side is working while the other side is resting all the time.  If I bench press that means my left side will do most of the lifting or in a squat my left leg will do most of the lifting.  Not a good case scenario for my center of gravity ( the core ).  Would you want your right leg to look muscular and your left leg plain?  I doubt it.  That's like the muscle head that benches 425lbs but has legs like a toothpick because he won't work on his legs. 

Another reason for starting with your non-dominant ( weaker ) side first  is that if you start with you weaker side first and you could only do 10 good push-ups then stop at 10 on your strong side.  This will give your weak side an oppurtunity to catch up while you maintain the strength, endurance and flexibilty of your strong side.  The end result over time is both sides will work exactly the same and both will contribute evenly, thus leaving no leaks in your body for weakness.  Just imagine a tight-rope walker trying to walk the line and not having the same function on both sides.  Down will the roper fall and not much will be achieved.  A good show requires balance.

As to the benefits of this exercise.  You will get cardiovascular, endurance, strength and flexibility benefits while trimming down the waist and adding years of functional movement to you limbs and joints.  As you walk your feet toward your hands and you hands away from your feet you will be gaining endurance in both the core and the shoulder.  You are also actively stretching your spine all the way from the top of your neck to the bottom of your coccyx, plus lengthening and stretching the hamstrings and calves.  Everytime you do a push-up to either side you are working the core and strengthening the chest, triceps, and shoulders while stretching the opposite side chest and shoulders as you lean away from them. 

It is important that you keep your hips and knees in full locked out extension if you are going to maximize the benefits of core training while performing this exercise.  Now watch the videos and remember everything you just read.  Any questions?  E-mail your questions by following this link: Contact Us!   Otherwise, perform and feel the benefits! 

Bonus Exercise of the Month

( Kettlebell Swings around the Waist )

 MAY 2008 EXERCISE OF THE MONTH 

( Crunch and Squat on the BOSU )

The Squat and Crunch exercise on the BOSU is a great exercise to involve multiple muscle groups.  You are working the abdominals, hip flexors, thighs, glutes, hip extensors, and erector spinae muscle groups as a whole.  That's alot of muscles being loaded to perform this exercise.  The stability required to perform this exercise adds some extra intensity and challenge.  In a previous article, I had demonstrated a Squat performed by using the assistance of a Power-Sled to help keep you in an upright position.  Alot of people, especially women, find it challenging to perform a basic squat because they have accustomed their bodies to work with their toes instead of the heels to support the weight of the body.  I have seen people bending their bodies so far foward during a squat that it almost appears as if they are performing a Good-Morning exercise for the Hip Extensors instead of working the Hip Externsors in addition to the thighs.  The strongest Power-Lifters have extremely strong thighs but are secondary to Gluteal strength.  The 'Squat and Crunch on the BOSU', makes it very difficult to use the toes as the driver of force during the Squat.  Instead you are forced to use your heels ( as you should be doing )

during the Squat.  I strongly reccommend you do this exercise from the bottom position to the top position.  The reason for this is that most unexperienced learners will bend foward and use their toes to attempt this exercise if they star from the top position.  The point of this exercise is to teach you how it feels to get up from a deep position and how to keep you body upright during the ecentric and concentric phase of the Squat.  Observe below!

                                ( Starting Position )                                           ( Concentric Phase I of Crunch )                                ( Concentric Phase II of Crunch )   

Before you start this exercise, start by sitting at the mid-outer-edge of the BOSU as in the fourth position pictured below ( Concentric Phase III, Straighten the Back ).  Now follow the 2nd and 3rd pictures above to get into the starting position pictured above.  Your feet should be place about a foot length away from the BOSU. This helps insure that you land at about the same position as you descend without falling.  It will also force you to pull with your hamstrings and abs to get up while forcing you to use your heels to get up.  From the starting position use only your abdominals to perform the crunch while digging your heels into the ground ( not your toes ).  Do this until you are in a seated upright position.  Notice that in picture three my back is slightly rounded.  Make sure you sit upright as in picture fourth picture before you attempt to stand up!

              ( Concentric Phase III, Straighten the Back )                 ( Beginnig Concentric Phase of Squat )                ( Midpoint of Concentric Phase of Squat )

Now keep your back straight, knees aligned over your feet, and continue digging your heels into the ground.  Engage your glutes in preparation for the standing phase of the Squat. You will also need to pull with your hamstrings and your abdominals to stand up, but you must do it with purpose and intention or else you will have trouble getting up.  Notice that even in the mid-point postion my knees are aligned over my feet and my back is straight.  At this point I have engaged my entire body and every single muscle group I mentioned in the beginning of this article as I drive upward with force.

                  ( Mid-point: Now your half-way done )                        ( Eccentric Phase I, Get back down! )             ( Eccentric Phase II, Keep your back straight )

Fire your glutes as if trying to pinch something with your glutes ( maybe you are about to pass some gas but you are trying to hold it in ). Lock out completely at the hips, thighs torso, etc. No muscle should be relaxing in the standing position.  Now as mentioned in the title you are only half-way done with this exercise.  You always have to stop at the starting position of an exercise to complete it, right?  Start descending back onto the BOSU!  Remember to still keep you back straight as pictured and your knees directly over your feet.  You must pull with you hip-flexors as you get back down.  Just imagine that you are reaching for a seat that has been place a little to far back.  Your glutes should be doing the reaching toward the BOSU ( or just keep muscle memory and remember how your bodies position felt as you started to stand ).  Keep a mental picture of where the BOSU is at.  This will help guide you right onto the BOSU.

            ( Sitting again, Prepare to stretch those abs! )                        ( Eccentric Phase of Crunch )                   ( Ending position: Ofcourse that was only 1 rep )

Now that your sitting again, it is time to prepare your abs for the eccentric phase of the crunch as pictured above.  Make sure you get a nice full stretch to loosen up those tight abs and finish off at the starting position.  Another key point in this exercise is to look straight ahead at all times. 

I like to stretch my head back during this position.  It gives me a nice stretch in the front side of my neck.  It's okay to do this but remember that when you are getting up from a crunch you are trying to crunch and sit up with your abdominals, then hip flexors.  You shouldn't be crunching with your neck!   If you find that your ears do not stay in line with you shoulders when you do this exercise, then you are probably performing a neck crunch.  Don't do neck crunches as they do not work the abdominals as we are attempting in this exercise! 

This exercise can be used as a warm-up for those of you whom are strong athletic types or as an exercise for those of you whom are beginners at exercise.  If you are of the atheletic type you can add a weight on to your chest such as a Kettlebell or dumbell, etc.  Adding weight will increase the intensity and will definitely require much more effort and concentration.

Now that you've done one rep, keep doing them! 

APRIL 2008 EXERICISE OF THE MONTH

One common tool that Athletic Strength Coaches use to improve performance in an athlete is the Power-Sled.  There are many different versions out there just like anything else on the market so I really don't have one I can reccommend.  I suggest you shop around and look for something you like but make sure you ask questions about the benefits and disadvangtes of using the product.  The one I am using here is one I purchased from Power-Systems.  You don't neccessarily have to be an athlete to use one, but you should hire someone that knows how to use it correctly before attempting to us it.  I had my sister ( seen on this picture ) perform Resisted Walking Lunges with the Power Sled.  She performed the Lunges like you would perform any other Walking Lunge.  The difference is that here you must maintain Lunging position while pulling on the Power-Sled as you move foward. 

                                                                Starting Position                                                         Foward Resisted Position I ( Eccentric Phase )

                   Midpoint ( *Notice she maintains neutral spine and eyes fixed foward )                    Foward Resisted Position ( Concentric Phase )

End Position

( My Mentor Steve Cotter in Action )