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Sensei
08-03-2005, 10:12 PM
Occasionally, I manage to "rediscover" supplemental exercises that seem to add a lot to my training. You could say I'm just dumb to lose them in the first place, but hey, that happens when you get older...

Here are a few that I've "rediscovered" lately:

*Snatch-Grip Romanian Deadlifts: This exercise really is the ****. It hammers everything in the posterior chain. I don't hesitate to use straps on this so I can go heavy and I also don't hesitate to use a little more leg drive when things start to get too tough to maintain picture perfect form.

*Saxon Side Bends: This one too. You think you're getting pretty strong when you are doing regular side bends w. 120s, but then you pick up a pair of 10s, put them overhead and try some Saxons and it kicks your arse... Definately not an exercise that allows for arrogance.

*Lunges: If you are like me, you can very easily fall into the rut of just doing plain-old PL squats...ALL THE TIME. Not bad, but you're probably neglecting some things. The last time I "rediscovered" these, I figured 135 shouldn't be too bad - I was wrong.

*Close Grip Bench Press: I know, I know. You're all thinking "Huh? What kind of fool doesn't include CGBP?". That fool would be me... For me, chain work, band pushdowns, board press, etc. was just not giving me the base that CGBP gives. I won't make the mistake of eliminating them from my training ever again.

MixmasterNash
08-03-2005, 10:20 PM
Why not snatch grip deads, period?

I don't see why doing romanians is particularly special, but pulling from the floor with a snatch grip wil increase ROM and the depth you have to drop.

Canadian Crippler
08-03-2005, 10:30 PM
Lunges will leave any man crying. I've been such a wimp this past month and haven't done them, but I really should start again.

Sensei
08-03-2005, 10:39 PM
Why not snatch grip deads, period?

I don't see why doing romanians is particularly special, but pulling from the floor with a snatch grip wil increase ROM and the depth you have to drop.

Romanian DLs hit the hammies a lot more than regular deads. Doing them with a snatch grip will hit your rhomboids, rear delts, and traps in a way that platform RDLs (w. a regular grip) never could. That's why.

debussy
08-03-2005, 10:43 PM
I'm going to try throwing in the saxon side bends... sounds like fun.

I'm with mixmasternash though... I'm not getting the difference between snatch grip rdl vs regular grip rdl. It just seems like snatch grip would be harder on the grip and maybe the traps/shoulder area.

Sensei
08-03-2005, 10:54 PM
Try them - heavy... with straps. I think you'll get the idea.

Btw, with my RDLs for reps, I try to control the eccentric part of the lift and just lightly tap the floor on each rep.

MixmasterNash
08-04-2005, 07:12 AM
Romanian DLs hit the hammies a lot more than regular deads. Doing them with a snatch grip will hit your rhomboids, rear delts, and traps in a way that platform RDLs (w. a regular grip) never could. That's why.

Yeah, but that's true for snatch grip anything.

Hmmm. Maybe I will do snatch grip for everything today.

CiteCollegiale
08-04-2005, 08:11 AM
Can you guys explain to me side bends. I've never understood them or which muscles they hit.

Miguel Zambia
08-04-2005, 10:38 AM
Yes, what are side bends? I did some 1-Arm DL's the other day for only the 2nd time ever. I imagine side bends are just like they sound -- sort of "1-arm stiffleg deads," that is, you don't bend at the knees to pick up the bar, but instead only bend at the obliques (which is what I need).

What's a respectable weight to lift for 1-arm DL anyway?

Sensei
08-04-2005, 12:08 PM
Side Bends (pic shows mirror images): http://www.proten.com/images/Wt-Exercises/abdominals-hand%20on%20head%20dumbbel%20side%20bends.gif

They hit the obliques primarily.

Sensei
09-23-2005, 02:35 PM
I've had hamstring and lower back issues recently and I'm just starting back into training after a solid month of poop for training.

An exercise that I "rediscovered" last night was the one-legged deadlift w. dumbells. Three work sets of that and a couple of sets of hyperextensions has left my glutes wondering just what the hell happened last night...

To execute, holding two dumbells stand on one leg (the other leg raised and slightly behind you), lower the dumbells to the floor, touch, then rise up and repeat. It's ok to set your leg down if you lose your balance! Make sure to keep your back straight and head up throughout the movement.

Here's a description: http://www.ymcafitness.com/city/links/reception/images/one%20leg%20deadlift.jpg