Strength Exercises

/Strength Exercises

Exercise Demos – Videos or Pictures

2 03, 2016

Some Cool Weight Plate Exercises

By |2019-04-24T12:46:24+10:00March 2nd, 2016|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Some Cool Weight Plate Exercises

Check out some cool weight plate exercises we found to add to your sessions - thanks to Men's Health for the video! See more Men's Health Videos here: https://www.youtube.com/user/MensHealthMag Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider. [...]

22 07, 2014

Bench Press

By |2019-04-24T12:53:36+10:00July 22nd, 2014|Categories: Strength Exercises|Tags: |Comments Off on Bench Press

Bench Press is a great compound exercise for the arms and chest, but the more we learn about Bench Press, the more we can bring other parts of our body in to get a bigger lift. For this first demo, I will be adopting a powerlifters stance with my feet flat on the ground (note, some [...]

22 07, 2014

Dips

By |2019-04-24T12:55:07+10:00July 22nd, 2014|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Dips

Dips are a great postural exercise for the chest and for building lean muscle for our anterior deltoids and triceps. Start with a full extension with your arms looking straight ahead. Lower yourself to the desired depth. As seen below I am aiming for shoulders beneath the top of my elbows. Once you reach depth, press [...]

22 07, 2014

Toes to Bar

By |2019-04-24T12:56:10+10:00July 22nd, 2014|Categories: Strength Exercises|Tags: |Comments Off on Toes to Bar

The toes to bar movement is a whole body exercise that focuses on the hip flexors and abdominals. It is easiest to add in the kip to this movement as seen below. The finishing movement should have your toes touching the bar inside your hands. You can also do this with straighter legs depending on the [...]

22 07, 2014

Knees to Elbows and Knee Raises

By |2019-04-24T12:58:44+10:00July 22nd, 2014|Categories: Strength Exercises|Tags: |Comments Off on Knees to Elbows and Knee Raises

If you are struggling with your kipping swings or kipping pull ups, the best progression towards knees to elbows is a hanging knee raise as seen below. Try to get your knees as high as possible. This movement is a strict movement so there is minimal swinging movement. Once you have your kipping swing going along [...]

22 07, 2014

Kipping Pull Ups and Box Pull Ups

By |2019-04-24T12:59:51+10:00July 22nd, 2014|Categories: Strength Exercises|Tags: |Comments Off on Kipping Pull Ups and Box Pull Ups

A Kipping Pull up is an efficient way of getting from point A (the bottom hang) to point B (Chin over bar), altho it does require some co-ordination. This movement is a much faster movement and is less pure than the strict pull-up. Great Kipping Pull-ups start by mastering the Kipping Swing - learn some [...]

22 07, 2014

Strict Pull Ups

By |2019-04-24T15:40:40+10:00July 22nd, 2014|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Strict Pull Ups

Strict pull ups are great for building strength in the upper body especially the lats and the biceps. See a weighted Strict Pullup HERE. See a banded Strict Pull up HERE.   See a jumping Pull up HERE.   The starting position for a Strict Pull up is a dead hang. Pull up so your [...]

22 07, 2014

Ring Rows (Body Rows)

By |2019-04-24T13:03:59+10:00July 22nd, 2014|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Ring Rows (Body Rows)

Ring rows seem like such an innocently easy exercise, however, they can be made as hard as you like. The higher you are, the easier it gets and the lower you get the harder it is. The main focus of this exercise is to keep your torso and hips as straight as possible. In the starting [...]

22 07, 2014

Overhead Squat (OHS)

By |2019-04-24T13:05:04+10:00July 22nd, 2014|Categories: Strength Exercises|Tags: |Comments Off on Overhead Squat (OHS)

The overhead squat is a great test of strength and flexibility. Not many adults can sink straight into the overhead squat these days without doing a few months worth of mobility and strength work first. It requires flexibility around the ankle, knee, hip and shoulder joints to allow for the proper mechanics. The starting position is [...]

21 07, 2014

Butterfly Situps

By |2019-04-24T13:06:01+10:00July 21st, 2014|Categories: Gym Exercises, Strength Exercises|Comments Off on Butterfly Situps

Butterfly situps are an efficient way of getting up off the ground from a laying position. You can use your arms for further momentum to be able to get up off the ground in the lying position in a seated position. Start (as seen below) by placing your feet close together, have the ab mat underneath [...]

21 07, 2014

Box Jumps

By |2019-04-24T16:11:01+10:00July 21st, 2014|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Box Jumps

Box jumps are a great plyometric exercise and the standards of the movement can be very easily changed in order to achieve any desired training goal. Jumping higher will be more calf intensive and jumping lower will be more hip flexor intensive. Box jumps are actually also a good training exercise for Olympic lifts as [...]

21 07, 2014

Hang Squat Snatch

By |2019-04-24T13:08:01+10:00July 21st, 2014|Categories: Strength Exercises|Tags: |Comments Off on Hang Squat Snatch

The hang squat snatch is the next progression after the hand power snatch and does require a big more flexibility in the hips and shoulders in order to reach the required positions. Start with the bar above your knees in the hang position with either a neutral head or looking straight ahead. Come up to the [...]

21 07, 2014

Hang Power Snatch

By |2019-04-24T16:37:25+10:00July 21st, 2014|Categories: Strength Exercises|Tags: |Comments Off on Hang Power Snatch

The hang power snatch is a good test of explosive movement. We start in the hang position with the bar above our knees. It is best to use a hook grip here with thumb underneath index and middle finger. Feet are underneath hips to begin with, in the jumping stance with toes facing [...]

21 07, 2014

Hang Squat Clean

By |2019-04-24T16:19:27+10:00July 21st, 2014|Categories: Strength Exercises|Tags: |Comments Off on Hang Squat Clean

The hang squat clean is the next advanced progression from the hang power clean. Start with the bar above your knees in either the low hang (shown below), mid hang or high hang position. I have a neutral head below however you may choose to be looking straight ahead. Position feet directly underneath [...]

21 07, 2014

Hang Power Clean

By |2019-04-24T16:30:21+10:00July 21st, 2014|Categories: Strength Exercises|Tags: |Comments Off on Hang Power Clean

The hang power clean is a great strength and conditioning exercise for improving athletic prowess. It can be used to increase vertical leap as it focuses on hip extension, the most athletic movement we can make. If you think about most sports, they use some sort of hip extension whether it be tennis in the [...]

21 07, 2014

Walking Lunge

By |2019-04-24T13:17:52+10:00July 21st, 2014|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Walking Lunge

The lunge is a great exercise for the lower body while having to stabilize the upper body for the correct posture. Start standing up nice and tall and then begin with one foot going forward.   Sink down till the desired depth. In the image below, our standard is knees to ground. Note that not everyone [...]

21 07, 2014

Thrusters

By |2019-04-24T13:26:22+10:00July 21st, 2014|Categories: Strength Exercises|Tags: |Comments Off on Thrusters

The thruster is essentially a front squat followed by a push press. While our front squat would have our feet shoulder width apart and for our push press we would be in the jumping stance with our feet underneath our hips, for the thruster, we will be working with our feet underneath our shoulders! You will [...]

18 07, 2014

Back Squat

By |2019-04-24T13:27:21+10:00July 18th, 2014|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Back Squat

We will be looking at the Back Squat with a high bar position while driving our elbows forward. Like the front squat, when racking out of the bar, you will want to be well under the bar with our heels underneath the bar and securing the bar onto our back in a high position. Some do [...]

18 07, 2014

Front Squat

By |2019-04-24T13:28:33+10:00July 18th, 2014|Categories: Mobility, Strength Exercises|Tags: |Comments Off on Front Squat

Ideally with the front squat, you will have a rack to use so that you don't have to clean the bar up. If you are lifting out of a rack, you will need to ensure that you establish a good squat stance with your feet directly underneath the bar. I like to have my heels right [...]

18 07, 2014

Push Jerk

By |2019-04-24T13:29:47+10:00July 18th, 2014|Categories: Strength Exercises|Tags: |Comments Off on Push Jerk

The Push Jerk is the follow on from the Strict Press and the Push Press, so make sure that you have these exercises down pat first. The Push Press sometimes confuses those beginning to learn it as it involves starting straight, a dip, a drive, a second dip and lockout of the arms followed by standing [...]

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