Muscle Building Video – Core Strength / Leg Strength
Muscle Building / Strength Training Exercises
Core Training / Leg Training
Here are two videos from recent workouts. One shows a cool rotational core training exercise that no only improves rotational and decelerative core strength but it also incorporates the upper body.
The next video shows front squats, a staple in all good strength training programs (as long as there are no existing shoulder / wrist issues). Don’t forget if there are issues with the conventional front squat racked position you could; use a different bar, use a cross armed / bodybuilding rack or even use lifting straps tied around the barbell.
The thing you have to remember is that when you choose the right exercises in your program and you do them consistently, you get results fast. Real fast.
Exercises like:
- pull-ups / chin-ups
- squats; front, back, zercher
- deadlifts
- dips
- bench
- power cleans
- military press
- db clean & press
- good warm-up
- good flow
- good mobility
Front Squats
Benefits of Front Squats
- superior lower body strength
- ankle mobility
- core strength / rigidity
- knee stability
- upper back strength
- versatile, can be done with a variety of bars or odd objects
- you don’t have to push a huge grinding wheel around in a circle for years (even though it is cool as hell)
Rotational Halos
Benefits of Rotational Halos
- upper back mobility
- decelerative (anti-rotation) abilities
- rotational abilities
- power creation for athletes
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January 22nd, 2010 at 3:24 am
Hey Smitty, looks like a great abdominal exercise I’l give that a try today. Also Brad’s front squat is sick, brutally strong! How many kg’s is he liftinbg there?
January 22nd, 2010 at 7:25 am
Really like that Halo move. Gonna try it tomorrow. We did a day recently that used plates for a lot of core stuff. If you are interested:
http://jonesercise.wordpress.com/2010/01/09/core-day-only-again/
By the way…the youngest person in the video is 45. Oldest is 52.
January 22nd, 2010 at 8:38 am
I never had done these until I got AMD, but I’ve been doing them too slow and not enough crossover at the end. Thanks for illustrating it, I get it now. Nice!
Hey, just an idea — Any other ‘less common’ AMD or ACS (or even the Core manual) exercises (like X-Band Walks, Gorilla Ups, Swings, etc.) that you want to put up would be great! The AMD manual explains them pretty darn well, but video is awesome for illustrating the full range. Thanks again for AMD!
January 22nd, 2010 at 9:45 am
Definitely, tnthudson, thanks for the suggestion!
January 22nd, 2010 at 9:46 am
I believe it is 160kg / 353lbs
January 23rd, 2010 at 12:40 am
Smitty,
With the Rotational Halos, where do the power creation and rotational abilities come from? The major emphasis seems to be on having to decelerate the weight as you chop down and across (and deceleration was clearly stated as one of the benefits). Is the benefit to power creation from this exercise gained indirectly through the enhanced ability to decelerate coupled with enhanced mobility, or is there something else obvious that I am missing?
January 24th, 2010 at 11:45 am
Added the Halos to our workout yesterday. A lot of people didn’t “like them” which for us means it’s a keeper!!!
http://jonesercise.wordpress.com/2010/01/24/16-killer-core-exercises/
Thanks for the great info!