Today I want to share a cool med ball variation that I’ve been using recently with a lot of my clients.
Basically, it combines a rear foot elevated split squat iso hold with med ball slams, so I called it…wait for it, rear foot elevated split squat iso hold with med ball slam.
I know I know, I’m so creative with naming stuff. I’d consider myself a creative person ideas-wise, but when it comes to naming things…not so much. I think it started at a young age when I named my first teddy bear Teddy.
Anywho…back the exercise.
Here’s what it looks like in action.
Up until recently I was training mostly athletes, so I used med balls primarily in the beginning of the workout as a means to develop power.
Now that I’m doing more general fitness training as well, I’m still using med balls for power work, but I’m also using them later in the workout for different reasons as well: metabolic work, core work, etc.
I wouldn’t consider this exercise to be my first choice for developing power, though I do think it can still be useful in that regard. I actually do it mainly for the iso hold part of the exercise though.
I’ve always liked using rear foot elevated split squat iso holds, and adding a dynamic med ball slam into the mix increases the hip and core stability demands significantly because you have to stabilize your lower body and torso in the presence of movement.
I’ve been getting feedback from a lot of my more beginner clients that they feel it a lot in their core, which makes sense because it sort of mimics a wood chop type movement. I don’t feel that myself, but I think that may because I’ve never done with a really heavy med ball.
The goal is to get full extension with your arms at the top on each rep. Not everyone will be able to do that at first, and some won’t even come close, but keep working at it. You also want to make sure that your lower body stays steady as your arms move up and down. So the hips shouldn’t swivel and the rear knee shouldn’t be moving up and down much, if at all. The steadier, the better. Again, for most clients it will be a work in progress.
The goal is to throw the med ball as hard as possible, but even for clients that aren’t able to throw it very hard, I still think the exercise has a lot of benefit from a stability standpoint, so I’ve been using it with a wide range of clients and I’m liking what I see.
In the video above I’m throwing the ball out in front of my body, but you can also throw it a little to either side to add in a small rotary component.
I’ve been doing them in the 10-12 rep range and doing the reps fairly quickly (while still maintain control and good form), which by the time you do both legs jacks your heart rate up quite a bit, making this a good choice in a metabolic circuit as well.
The slams also take your mind off the iso hold, so by the time you’ve done 12 reps, you’ve also done a 20-30 hold depending on how fast you do the slams. Time seems to stop when you’re in a regular iso hold, so this is a good way to think about something other than how badly the iso hold burns.
There are lots of ways you can program it depending on your goals, but I just wanted to share the exercise with you because it’s been working well for me.
Remember to subscribe to my You Tube page for more exercise demos: https://www.youtube.com/user/bruno082985.
Sorry, for some reason my blog doesn’t seem to be working to allow me to embed links in the text (aka. I’m a computer idiot).
It’s been around three months since I’ve done any legitimate blogging, so I wanted to check in and update you all about what has been going on.
Don’t worry, I haven’t fallen off the face of the earth, and I’m not planning on stopping my blog as a number of you have questioned and asked me.
Two months ago I moved across the country from Massachusetts to Los Angeles to start a new job. It’s been a great experience so far, but I’ve been very busy at my new job, not to mention getting used to a new part of the country. Both the job and the area are very different than what I’m used to, so in many ways it really feels like I went abroad—which is really cool.
While I’ve tried hard to maintain a good blog since I started it up, I’ve always been a coach/trainer first and a writer second. Right now, my main priority is my job; so as a result, my blogging has fallen to the wayside.
I’ve also made it a point since I’ve been out here to take time to meet new people, get to know the area, and experience new and fun things. For the past three years my entire life has revolved around nothing but training and writing. I’d coach all day and write either super early in the morning or late at night. I’m trying to make it a point right now to have better balance and make more time for friends and fun, which I think is very, very important, especially when you’re the new guy in town.
I’ve been spending more time meeting new people, hanging out with friends, and checking out the area, which is pretty damn nice to say the least. Here’s a picture of the sunrise from my roof.
That’s not to say I’m going to stop blogging. In fact, quite to the contrary. I’ve worked really hard and put a ton of effort and time into building my blog, and I don’t intend to let it fizzle away by any means.
Because I’m a coach first and a writer second, I get all my ideas for writing from all the time I spend coaching in the gym. Seeing that I’ve been doing a ton of coaching, I have tons of ideas and things I want to share, it’s just a matter of getting/making the time to put pen to paper—or I guess fingers to keyboard.
I’ve also still been training hard, so don’t worry that I’m turning soft or anything I’ve made some adjustments to my training though since the move, so if there’s interest I may go into that more.
I’ve also done several videos since I’ve moved, so be sure to subscribe to my You Tube page to stay updated there. Check it out HERE- http://www.youtube.com/user/bruno082985
And I started an Instagram account and have taking pictures of some of the stuff I’m doing. Check that out HERE- http://instagram.com/brb082985#
If you have anything you’d specifically like me to write about, feel free to comment below and I’ll add it to ever-growing list I’ve accrued.
Also, I want to apologize if I’ve missed your e-mails and Facebook messages. I’ve tried to be good about answering Facebook messages, but moving forward I’m going to ask that you contact me via the contact page here so it goes to my e-mail.
Lastly, I’m going to resume online training, albeit in a limited capacity. I stopped doing it for the past five months because with everything going on, I just didn’t feel that I had the time to devote to it, and I didn’t think it’d be fair to my clients. Now that I’m better adjusted to the area, I’m going to start it back up but limit it to three clients at a time and see how that goes to start.
If you’re interested in online training, hit me up via the Contact Page with the subject “Online Training Inquiry.” Just know that I’m going to expect a three month commitment up front, so serious inquiries only.
That’s all for now. I’m actually off to hit the weights right now myself!
I had a new article published on T-Nation yesterday sharing four great workout challenges. These are all things I do myself and my clients in some form.
Any good program is centered on the basics, but sometimes it’s fun to ditch the script for a day and do a fun challenge. Trouble is, too often these challenges you see are dangerous and random, so they’re not smart. These challenges in my article may not look like a lot on paper, but they’re very challenging while also being safe.
They work well as a finisher after you’ve done your heavy lifting or as a quick standalone workout when you’re strapped for time.
You can read the article HERE.
Hope you’re having a great week. Remember that Eric Cressey’s High Performance Handbook is on sale through the end of this week, so check that out before the price spikes up. I had several people yesterday e-mail me feedback after getting it, and so far the feedback has been overwhelmingly positive, which is nice to see.
You can learn about that HERE.
Last week I posted a free video from Eric Cressey talking about shoulder training and mentioned that I’d be posting a few more videos over the course of the week. I also mentioned that those videos were a lead-up to the release of a new program this week.
Well, I got busy at work and totally dropped the ball posting those other two videos, but the good news is that Eric’s program, The High Performance Handbook, is now available.
I’ve looked it over, and it’s a really great program.
I get asked a lot what programs I recommend, and when I’m going to write my own e-book/program. I’m not sure when I’ll write my own, but in the meantime, I’ve always recommended Eric’s previous program, Show and Go, as my first recommendation. That’s a great program, and Eric is one the guys that I hold in the highest regard in the entire strength and conditioning field. And I don’t say that lightly.
The High Performance Handbook definitely 1-ups Show and Go and is now the program that I recommend you get if you’re looking for a training program and can’t afford to see a trainer in person. And truth be told, you’re probably better off following this program on your own than you are visiting most trainers.
There are two things that I think separate it from other programs. First, it’s highly customizable, so you can tailor it to your specific needs and goals. Second, the video database is second to none. Most exercises databases just share clips of a few reps, but here Eric actually gives tutorials so you can learn how to do the exercise. That’s pretty sweet.
I don’t like sales pitches and I’m the world’s second worst salesman second only to the sleazy dude that sold me my Mazda, but if you’re looking for a great training program that you can cater to your personal needs, this would be my recommendation.
The sales page goes into much more detail, so if you’re interested, go HERE.
It’s on a huge sale this week so I’d act fast if it’s something you like. If you read this by Tuesday, there’s a bunch of cool potential prizes you can win if you buy by the end of Tuesday, including a trip to Cressey Performance. As someone who’s lifted there a bunch, I’ll tell that’s pretty darn cool in its own right.
Again, you can check it out HERE.
Hey all. I apologize for being a blogging bum as of late, but between moving across the country and starting a new job, it’s been busy to say the least. Things are going well, and I hope to resume the blog soon, but I just haven’t been able to swing it as of late.
I’ve made it a point on my blog though not just to share my own stuff, but to share good stuff from other good coaches and trainers as well.
With that in mind, next week my friend Eric Cressey is releasing a new program, and as a way to hype it up, he’s releasing a series of free videos this week.
I looked over the program and I really like it, and I also just watched the first video, which is also really good.
I can’t share the program yet because it isn’t being released until next week, but I wanted to share the first of a series of videos that I think you’ll like. Plus, it’s free.
Eric is widely known for being wicked smaht about shoulder stuff, so it makes sense that the first video would be about, well, shoulder stuff. It goes into how to fix your shoulders and how to modify your training if your shoulders aren’t quite up to snuff—yet anyways.
You can watch the free video HERE.
I’ll try to post the other free videos later in the week.
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