Thought I'd throw this out there for fun. Here's a workout you can do to look weird even amongst weirdos like me. Oh yeah, and you'll got stronger in the process -- lean, too, if you eat right.
- Jefferson Lift
- 1-arm Landmine Press
- Axle Row
- Yoke Walk
For a load that you can handle (if you've never done these exercises before/haven't done them recently) but will get good results, do 4 sets of 12 reps for the Jeffersons, Landmines and Axles; and go for 4 x steps in your breezy walk.
The Jefferson Lift is kinda like a mix between squats, lunges and deadlifts. It's a deadlift, in that the bar is on the floor, you'll be initiating each rep from a dead start, and you'll be using a mixed grip. It's a lunge, in that you've got one foot forward (in front of the bar) and one foot back (behind the bar), using a staggered stance. It's a squat, in that you'll have your heels flat, toes out, knees out, butt down and chest up at the bottom, and you'll keep drive through the heels, pushing your knees out, leading with your chest on the way up.
The Landmine Press requires you to have one end of the barbell anchored on the ground. You can get an actual "Landmine" socket for this, or you can use the very corner of the room, or your can have the bar slotted partially into a heavy weight disc on the floor (heavy enough to not slip). With one end of the bar anchored, set the other end up on your shoulder so that the bar is on a slant, and press to the front until your arm is fully extended.
The Axle Row is a barbell row, performed using an axle instead of a barbell. But, if you don't have an axle available, you can use fat grips to artificially thicken your barbell.
The yoke walk is a very simple exercise: load a yoke (or, failing that, an axle, or failing that, a barbell) onto your upper trapezius (the muscle below the large bone of your neck) and go for a walk with it. The weight should be very heavy, but not so heavy that you can't keep your chest up or walk without stumbling. Slow steps with a controlled gait will strengthen the core, hips and calves.
- Jefferson Lift
- 1-arm Landmine Press
- Axle Row
- Yoke Walk
For a load that you can handle (if you've never done these exercises before/haven't done them recently) but will get good results, do 4 sets of 12 reps for the Jeffersons, Landmines and Axles; and go for 4 x steps in your breezy walk.
The Jefferson Lift is kinda like a mix between squats, lunges and deadlifts. It's a deadlift, in that the bar is on the floor, you'll be initiating each rep from a dead start, and you'll be using a mixed grip. It's a lunge, in that you've got one foot forward (in front of the bar) and one foot back (behind the bar), using a staggered stance. It's a squat, in that you'll have your heels flat, toes out, knees out, butt down and chest up at the bottom, and you'll keep drive through the heels, pushing your knees out, leading with your chest on the way up.
The Landmine Press requires you to have one end of the barbell anchored on the ground. You can get an actual "Landmine" socket for this, or you can use the very corner of the room, or your can have the bar slotted partially into a heavy weight disc on the floor (heavy enough to not slip). With one end of the bar anchored, set the other end up on your shoulder so that the bar is on a slant, and press to the front until your arm is fully extended.
The Axle Row is a barbell row, performed using an axle instead of a barbell. But, if you don't have an axle available, you can use fat grips to artificially thicken your barbell.
The yoke walk is a very simple exercise: load a yoke (or, failing that, an axle, or failing that, a barbell) onto your upper trapezius (the muscle below the large bone of your neck) and go for a walk with it. The weight should be very heavy, but not so heavy that you can't keep your chest up or walk without stumbling. Slow steps with a controlled gait will strengthen the core, hips and calves.