|The Farmer's Walk
This is a move you sometimes see in competition. In the
traditional version, you pick up heavy weights in each hand and walk as
fast as you can for as far as you can. In this version, you push a
heavy weight overhead and walk, keeping your arms locked and your core
very tight to support you. You can use a barbell or heavy
dumbbells...or anything heavy that you can get a good grip on.
Simply push the weight overhead (have a spotter nearby to help if you
need to) and walk across the room holding the weight overhead (or at
your sides). Repeat for as many laps as you can handle.
You'll notice you have to use every muscle in your body to stay in
control, so this is a wonderful whole body exercise.
Wood Chop with Band/Dumbbell
Another great whole body move is this one. Attach one end of a
resistance band to something sturdy (used the rail of my
staircase). You may need to wrap the band around your hand a few
times for the right tension. Grasp the band in both hands while
also holding a dumbbell (try different weights to find what works for
you). Now, begin in a lunge position (A) with arms straight.
Keeping the arms straight the entire time, rotate the body towards the
other side while sweeping the arms on a diagonal (B). Return to
start and repeat for 12-16 reps before moving onto the other side.
Repeat for 1 or more sets, depending on your fitness level.
This is another move that's often seen in competition, but it's great
for us regular folks too since it works all the muscle of the lower body
as well as challenging the abs and back. Place a heavy weight on
the floor in front of you (dumbbells or a barbell). Squat down as
though you're sitting in a chair--knees behind toes, chest lifted and
shoulders back. Pick up the weight and stand up. You're not
pulling the weight up with your hands...all your concentration should be
in your legs. Lower back down, keeping that good squat form and
repeat. This is also the proper way to pick anything up--you use
your legs and not your back. Repeat this for 10-12 reps.
Clean and Press
This is yet another competition move, designed to help
competitors lift a heavy weight and get into position for pressing that
weight overhead. Again, another great move for the entire upper
body. Begin with weights in front of thighs, palms in. Raise
the weights up to chest level (almost like an upright row) and in a
smooth move, flip elbows down and weights up so that they're over the
shoulders. Press the weights up overhead and lower back down, flip
the arms back to upright row position and lower. You can do this
with a barbell or dumbbells. **To get a real whole body move,
begin with the Bent-Leg Deadlift (above) and smoothly go right into a
clean and press...a great exercise that will strengthen every part of
Stand with feet hip-width apart and hold a med ball or dumbbell. Squat as low as you can (knees behind toes and abs contracted) and touch the ball to the floor. Press through the heels to press back up while sweeping the weight up and overhead.
Toss the ball up, catch it and repeat for 12-16 reps..