Can You Identify These Lifts?

[John Bennett]

I found a really cool lifting routine for grapplers that I want to try (Thank You Shrimp!)

Problem is, I'm unfamiliar with several of these lifts. Can you guys identify them?


Lunge and Twist with 10 lb. plate

Back Extension

Squat and Press

Int/Ext Rotator

Hang Clean

BB Back Squat (squats with barbel on your back?)

Dumbell Decline Bench

Dumbell Shoulder Press (press just using your shouders?)

Hammer Low Row

3-Way Wrist Curl

Ab Circuit

Clean Grip High Pull (Hang)

Triceps Pressdown

Dumbell Shoulder Complex

Dumbell Front Lunge (Lunges while holding dumbells?)

Barbell Side Lunge

Barbell Good Morning

I know this is a lot to ask, but describing them could help other people like me.

The whole routine is located here... http://www.qx.net/hpma/jujitsuprogram.htm

[duchman]

Yes, but i'm not going to tell you! LOL

[tuffguy]

I think I can help you on most of these.
Lunge & twist: you do a basic lunge while holding a 10 pound plate, at the bottem of the movement you twist your hips towards your back leg(this works abs, particularly the obliques as well as the stabilizer muscles in the legs).

back extensions: lay on your stomach on a flat bench(you can do this with a 20-35 lb plate as well) & hang over the edge. Make sure your waist is at the edge. Lower yourself over the edge by bending your waist(about 45 degres) then raise yourself about 25-30 degres above parallel. Try to squese your back muscles at the top of the movement.

Squat & Press: not sure on this one, but it sounds like you do a basic squat(probably with 15-20 lb dumbells) when you come back up you do a shoulder press with the dumbells.

dumbell decline press: some gyms don't have a decline bench so you have to check. You have 3 kinds of benches, a flat bench, and incline bench and a decline bench. Each one works the chest at a different angle. Flat bech is for the overal chest muscles. Incline puts more emphisis on the upper part of the chest and the decline puts most of the emphisis on the lower part of the chest. You can't totaly work a single part of your chest becasue it's a single muscle, but it emphisises certain aspects of the chest and also works different stabilizer muscles. cont....

[tuffguy]

dumbell shoulder press: many people do this with a barbell, but this isn't as hard on your shoulders. Preformed the same way as with a barbell. Palms should be facing forward, starting at shoulder high. Extend above your head, and then return to starting point.

Hammer low row: I believe that Hammer is refering to Hammer strength(this is a brand of equiptment). Again your gym may not have Hammer strength equiptment. They are an apperatus that uses weighted plates. They give you true resistance(unlike a cybex machine, soloflex ect...), while forcing you to use both arms or legs equily and in proper form. The only draw back is that they take away the work on the stabilizer muscles. If you can't use a Hammer strength machine you can use a cybex or any other apperatus that uses the weight and pulley system.

3 way wrist curls: using a dumbell,(you'll have to start light)hold it parallel to your arm, bend your wrist down, then up, then rotate outwards. It's real important not to move your arms so that you are using you wrists the whole time.

Ab circuit: a believe this is another apperatus that they have at Ballys and other phitness places.

Tricep pressdown: you do this with a cybex or another brand of pulley and lever system. THere are differnt handles you can use for this excersize, strait bar, a "V" shaped bar, 2 ropes that make a "V" etc... what ever feels most comfortable for you. This is for your tricep muscles. stand close to the apperatus(the wire with the bar will be infront of you and over your head)the closer the grip the more it works the outside head of the tricep, the wider the grip the more it works the inside head. Use and overhand grip(palms down), you will start with your forarms directly in front of your face and bring the bar down almost to your thighs, then return the bar to the starting point. It's important that you use you triceps, not you hole body by leaning into it, or jerking the weight around. Do it slowly and don't leg the tension on the muscles subside the whole time.

Dumbell front lunge: exactly like you thought. lunges with a dumbell. Not sure what side lunges are though.

Some of the others are too hard to explain with out pictures. I hope this helps. Not sure of the level of knowledge you have so I tried to be very descriptive. Try picking up some muscle magazines like Ironman, Muscle Media, Muscle Mag and Flex(although Flex is mostly pictures of body builders). Let me know if you need any other info.

[John Bennett]

Excellent! Thank you Tuffguy!!!

This will definately get me started!

[Grapevine]

Side lunge is just lunging to the side--step to one side, lower the body by bending the stepping leg and keeping the other leg straight.

Barbell good morning: Good Mornings are when you place the barbell at rest behind your neck, as you would a squat. Keep a tight arch in your back, then bend over as if you're bowing to someone and come back up. VERY important to keep your back straight or slightly arched. DO NOT curl the back as you would doing crunches or you'll risk spinal disc injury.

BB back squat: This is just the regular squat. There are many different kinds of squat. This is the one with the barbell behind your neck resting on your shoulders. Again, keep a tight arch or straight back as you squat.

Hang clean: Grab the barbell and hold it with your arms hanging straight down, palms facing behind you. Lift with elbow motion as if you're doing a curl, but use shoulders, legs, and hips to explosively drive the weight up. End position is you holding the barbell around your collar bones, palm facing outward--as if you're ready to do a shoulder military press. Return the weight back down to the hang position. Difficult lift to do correctly without a coach.

Clean grip high pull (hang): Same start as hang clean (that's why the call them hangs). Pull weight up to underneath your chin in a motion like vertical rowing, keep elbows higher than palms throughout.

Some of these excercises are repeating the same muscle group without appreciable difference in benefit. You'll probably want to edit them down as you experiment with them.

[Edited by Grapevine on 01-02-2001 at 04:18 PM]

[What's inside a girl?]

Originally posted by John Bennett

Excellent! Thank you Tuffguy!!!

This will definately get me started!

definitely????

[Quad]

On the decline bench with the dumbells the movement should be straight from down up or a circular motion???.(for lower chest)

[Mako]

Hammer Low Row

John,

Not to disagree with TuffGuy (who did an excellent job).
But i've heard "hammer row" used to describe this:

Hammer (like Hammer curls) describes the grip.

For hammer low rows, either use a pulley system, or a "row" type machine (a long bar that sits in a v shapped holder, with handles at the end.. know which machine I'm describing?)

Anyway, hammer describes having your hands with palms facing your side (like if you relaxed your arms at your side) the handle would be between your palm and your body. You would keep this plane as your row. (To help you do this, keep your elbows IN, not up. But with John being an ace Machado student, his elbows are always in


Hope this makes sense!


Mako

[Jaguar Wong]

How long does a routine like that take? I don't have access (membership) to a gym yet, but when I do get it, I'm kinda curious as to how much time I've got to free up (if at all possible) to do a routine like that. Or possibly a little shorter one with more cardio added on (we can't all roll every day of the week )

[John Bennett]

Whew!

I hadn't printed this yet and was afraid Tim would clear out all the old posts when he brought the board back up.

I'm printing it now.

Thanks guys!

[NGU]

John,
Just a suggestion - but if you want to get the most benefit out of any of this - get a trainer to walk you thru it. Bad technique lifting weights is just like bad technique doing BJJ. Learn it correctly - do it correctly -you win!

[Spineflow]

Hi John

Just another suggestion as well. I wouldn't worry about half those exercise. They seem to be working the same muscle groups over and over again. And that whole thing about working the muscle from diffrent angels isn't true. Muscles just stretch and lengthen and that's it no need for diffrent "angels" of attack. I have benifited greatly from a high intensity, low volume workout like those talked about on http://www.cyberpump.com. That work out routine is so high volume only genitic marvels or steriod users could possible gain from it. Stick to the basics the corrnor stone being the squat, and two good pushing and pulling movements followed by some abe work .

This is just my opinion and if people disagree than that is fine, but I have alot of experience and this approch works much better than the convential high volume trianing regimends that most drug users use.

NGU also said a very good sugestion


cyberpump.com

[Biker]

Regarding the decline bench press, IMHO you really shouldn't even bother. Incline and flat bench presses are best, not just functionally but also from the way the pectorals look. From the functional stand point, the incline bench press works the lower part of the pec almost as much as the decline. On top of that, decline presses are mostly a finishing type of movement to develop the lower part of the pec. From the physical appearance side, when you stand up which way do the pecs naturally fall? Down. So why develop the lower portion unless the muscle is naturally lacking in development in that area? If you're looking to increase your bench press strength, try doing incline presses before flat-bench presses.

The rotator-cuff exercises are meant to build-up the rotator-cuff and make you less prone to shoulder injuries. There are a number of different exercises that you can do. One that you can do is to lay on your left side, holding a light weight (dumbell or small plate) in your right hand, hold your elbow to your side and let your forearm hang down at a 90 degree angle. Then slowly raise your forearm to be parallel with the floor. Do the same for the left side. For another you'll need two benches, placed in a T shape. Lay on both benches with your arms out straight from your sides, holding light weights. Keeping your upper arms in this position, raise your forearms so they are perpendicular to the floor and lower them back, as if you were told to "put 'em up," and stop when they are parallel with the floor then raise them back up to the starting position. There are other rotator-cuff exercises, but these should get you started.

Hope this helps.