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kettlebell
Fitness Squats Ultimate Guides WeightLifting Workouts and Exercises

Kettlebell Results in 6 Weeks

Workout Plans & Videos

Before you begin your kettlebell exercise, you might want to get your hands on the right kettlebell. Here’s our top picks when you’re looking to get the best results.

If you want to learn how to do the Kettlebell exercise to get results in 6 weeks, here are the 11 steps:

  • Step #1: Begin a Kettlebell exercise by bending your hips

  • Step #2: Then push your glutes (mostly out)

  • Step #3: Make sure your shoulder blades are kept at the back, chest up, and keep head straight

  • Step #4: Position the kettlebell in-between the knews

  • Step #5: Keep it a little behind the heels

  • Step #6: Grab a kettlebell that weighs 15-25 pounds (6.8-11.3 kg)

  • Step #7: With both hands olding the kettlebell, push through using the hips

  • Step #8: Start motion while standing up

  • Step #9: Keep your arms straight

  • Step #10: Squeeze glutes, tightening the abs.

  • Step #11: Tighten the quads to achieve an explosive snap movement

The exercises with Russian weights, also known as kettlebell, have gained prominence lately in the training sessions displacing to the background to the weights of all the life. Continue reading

shoulder press
Fitness Ultimate Guides Workouts and Exercises

How to Do the Shoulder Press Vs. Military Press Workout Today

Shoulder press is one of the most important basic exercises and forms the optical basis for a broad appearance. A broad cross and strong, round shoulder heads make a body look agile and impressive.

Since the shoulder joint is a relatively complicated construct consisting of a so-called rotator cuff and three heads of the delta muscle, there are several exercises to bring this area of the body up to date.

However, most of the exercises should be included rather supportive in the training program to compensate for muscular imbalances, to serve the health of the joint or to tickle out the final visual touch. But shoulder press is a must-have for a well-balanced development of the deltoid muscle.

Here, heavy, heavy loads are carried not only by the front head of the delta, but also by the lateral part of the shoulders and by some synergists such as the triceps.

At this point, however, we want to clean up with a rumor that is extremely persistent: no form of shoulder pushing trained the back of the shoulder; the one categorically excludes the other.

Today we look at the following variations of shoulder press and will go through the technique step by step:

  • Shoulder press in front of the head (front press)
  • Shoulder Pressing Standing (Military Press)
  • Shoulder press behind the head (neck press)
  • Shoulder Pressing with the Dumbbell

Shoulder press in front of the head – front press

Shoulder presses before the head (also called front press) is the safest and most uncomplicated variant of this exercise. Here only the barbell or the bar is left in front of the face and not behind the head down.

In this position, the shoulder joint is much more stable, and a little more weight can be moved overall. For safety reasons, if you are in doubt, pressing the front of the machine is preferable to other types of shoulder pushing.

Of course, exchanging the exercises from time to time is not wrong, but priority should always be given to front press.

  • The exercise is done sitting down! It can be done either in the multipress or in the power rack. The backrest is not set up fully vertically, but slightly tilted backwards. The lower the inclination, the more heavily the chest muscles are loaded.
  • The feet are about shoulder width apart stable on the ground.
  • In the multi-press the bar is locked in the starting position. The bar is held in a slightly wider than shoulder-wide handle and unlocked by a short rotation of the wrists and then lowered by a controlled movement down.
  • Once the bar is at chin level, the negative phase is stopped and the weight is pushed up again.
  • In the Power rack you start with the positive phase, i.e. the rod is in the starting position at chin height. First press the bar vertically upwards and adjust it slightly backwards while pushing, so that the bar is directly above your head in the full arm extension.
  • A hollow cross is to be avoided! From 60-70 kg training weight will thank you for your whirling! Use a weight-lifting belt or support your feet on a low training bench.
  • The pole moves as close to your face as possible! The further the pole is away from your face, the higher the risk of injury to the shoulder!

Standing shoulder press – Military Press

The standing shoulder press (also called military press) is an exercise that is almost identical to the front press to the last detail: The exercise is done standing, not sitting down.

This result in some challenges for the trainees: Multipress cannot be used! Free weights or a commercial barbell are the means of choice. The fact that the back is supported by no Multibank, the risk of injury to the back is greater.

If you have stability problems in the back muscles, you better avoid this exercise! Even for beginners shoulder presses while standing unsuitable because the coordinative conditions are not yet given.

  • The technique is identical to the front press, but the shoulder press is done while standing.
  • The barbell is either transposed (i.e. the dumbbell is transported from the ground with a combination of deadlift and vertical rowing with a slight jerk up to shoulder height) or with the help of a power racks to the appropriate height!
  • The stand is more like a slight lunge (feet still shoulder width apart) to provide the necessary balance.

Shoulder press behind the head – neck press

Image result for shoulder press behind neck

Pushing the shoulder behind the head (also called nape pressing) is a very old version of the push of the shoulder, which already has its most popular times long behind. The procedure is very similar to that of the front pushing, but here the rod is lowered not in front of the face, but behind the head.

The problem: When pressing the shoulder behind the head, the shoulder joint is at the lowest point in a very unnatural and weak position. The risk of injury is much higher!

Effectively, this version of the shoulder pushing differs only marginally from the front press, only the lateral delta head gets a little more of the load.

  • The technique is identical to the front press, but the shoulder press is behind the head.
  • The backrest is adjusted vertically.
  • The feet are placed on a low bench or stepper for safety, to provide the necessary stability.
  • The barbell bar is lowered behind the head approximately at the level of the nose. The lower, the higher the risk of injury to the shoulder!

Shoulder press with the dumbbell

Shoulder press with the dumbbell is probably the most gentle way of shoulder pushing and at the same time very effective to stimulate both the front and the side delta head.

The only drawback to the exercise is the implementation of dumbbells. If these are not dumbbells with ball bearings, i.e. if the handles are rigid and cannot be turned, this may strain the wrists.

Furthermore, it is almost impossible with appropriate weight, the dumbbells to move on their own in the starting position. Help is provided by the training partner, who gives you at least one dumbbell.

  • The starting position for shoulder pressing with dumbbells is identical to pressing on the front while seated.
  • Both dumbbells rest on the thighs in a vertical position.
  • With a jerk, one of the two dumbbells is now carried up to the level of the ears, with the other dumbbell is moved in the same way
  • Both dumbbells are now pressed vertically upwards and touch lightly at the top point with the insides
  • Then the dumbbells are lowered again at the level of the ears
  • Immediately after the last repetition, when the state of fatigue is greatest, the dumbbells on the left and right of the body are lowered to the floor (whose studio leader is tolerant enough, the dumbbells can also drop)
  • The dumbbells are not (!) Lowered again on the thighs – heavy bruises, bruising, internal bleeding with threatening amputation sequence (no joke) is not uncommon!

No matter which form of shoulder pushing you decide on, always remember to progressively increase weights, train safely and neatly, and always consume enough calories and protein. The reward after a few years of hard training is broad shoulders and a great V-shape!

Mistakes to avoid

  • Do not lift the projectile along a “diagonal” path. The bar must be directed vertically upwards, only in this case the target muscles receive a sufficient amount of workload.
  • Do not neglect the heating. The military press is classified as highly dangerous movements, since the press has to do with the joints of the elbow and the shoulder. Performing a series of “warming” movements will help prepare the locomotor apparatus for loading and achieve the necessary mobility of the joint joints.
  • Do not pull at the time of applying a military press bench effort. In the logic of technical recommendations, all movements must be carried out smoothly and under control.
  • Do not move the box backwards; this is associated with a risk of injury to the lumbar spine. The reason for the “fracture” in the back is the use of weights that do not correspond to the level of physical fitness: pick up a military press load seated with a suitable bar that allows the movement to be carried out in an absolutely technical manner.
  • Do not put one foot in front of the other – which unbalances the load on the spine.

Recommendations

  • It is recommended to beginners to perform an exercise in a safety frame and the use of a power belt that will reduce the pressure on the abdominal walls and lower back.
  • For the primary formation of a dynamic stereotype, that is, a technically correct movement skill, it is recommended that an aspiring athlete perform an exercise with minimum loads, with an empty neck.
  • Since exercise is considered complex, do not exaggerate with its use: let the working muscles recover fully and balance the presses with alternative development movements for the shoulders.
  • Strive to find the optimum width of the grip: too narrow military press – it attracts triceps to work, wide – reduces the amplitude of the movement.

Implementation options

  • The military press can be classified according to the “position” position of the case: the classical standing variant and the sitting version are distinguished. Although for some athletes, the “sit” position is more convenient due to its stability and safety, which makes the movement of traffic from the standing position not effectively effective.
  • The traditional version of the bench is more effective military press sitting with bar both in terms of the increase in shoulder volume, and the development of its power capacity. While doing press press it acquires an “isolating” character and forces it to “yield” on the balance.
  • An alternative to classic exercise can also serve as a biomechanical bench press in Smith’s automobile. This option is more preferable for the beginner, since the simulator strictly specifies the trajectory of movement and limits the possibilities of technically committing “wrong maneuvers”.

How to increase the effectiveness of the exercise

Optimal kickback effect gives the army’s performance total amplitude benching, that is, the movement of the “swing” comes from the chest at the lowest point of the full hand extension with the projectile at the top.

How to adjust the focus of the load Continue reading

mr. hyde
Fitness Supplements

Mr. Hyde PreWorkout Review: What You Should Know

Mr. Hyde is a recognized pre-workout supplement in the supplement industry. It is mainly known for its strong intensity when contributing to sessions in the gym.

Mr. Hyde is a pre-workout supplement from the Prosupps brand. Pre-workout boosters are supplements that you take before your workout to boost energy. You may need this if you have an extra heavy training on the schedule, or if you feel little energetic before you start training.

The most important substance in pre-workouts is often the caffeine. Mr. Hyde contains per dose, a scoop of 7.1 grams, 400 mg caffeine, in different bindings. This is a lot; about 2-3 times as much as in most pre-workouts. Mr. Hyde will wake you up well.

Instead of paying attention to marketing, in this review we focus on the facts behind Mr. Hyde, what it contains and how good it will actually be for your training.

This is what you need to know:

About the company: Pro Supps

ProSupps has been in the market for years, it is a very well established brand. It provides a large number of supplements to the industry, its biggest export is its variety of pre-workout supplements. Its ingredients are of high quality. Whether they have chosen or not, however, is something else.

The ingredients and how they work

In the case of Mr. Hyde, all you need is a spoonful 15-30 minutes before training. That is all. We have fixed the doses in this product and the caffeine is very high. This is not a pre-workout supplement that you want to ingest in a double spoonful.

In the case of Mr. Hyde, we recommend that you use it as indicated or even in smaller doses if you are sensitive to caffeine.

Mr. Hyde USA is the original version of the Pre-workout supplement that has upset the insiders.

From the research team of Pro Supps, a famous US brand that produces only “hardcore” blends for those who train intensely, this product was born; a formula of active ingredients of absolute quality, such as the innovative ingredient Agmatina Sulfate, or Leucine, which together with other compounds encourage our body to support workouts above all limits, maximizing muscle growth and sports performance.

Everyone knows that when you train intensely it is very easy to stagnate in stalemates, so then products like Mr. Hyde USA can help the agonist, or at least those who train intensely, to bypass this phase and achieve the desired results.

This innovative formula, the subject of numerous studies by Pro Supps researchers, is aimed at promoting:

  • Explosive energy;
  • Intensity and concentration;
  • Vasodilatation;
  • Better muscle contraction;
  • Rapid recovery.
  • Continue reading

    Straight Arm workout
    Fitness PowerLifting Ultimate Guides WeightLifting Workouts and Exercises

    7 Straight Arm Pulldown Alternative Exercises You Should Try

    A very rarely used variant of the pullover are the straight arm pull down on the cable. This fitness exercise can be carried out in the booth in front of a cable tow tower.

    In addition to the stress on the sedge muscle (musculus serratus anterior), you train the large thoracic (pectoralis major muscle) and the broad dorsi (latulus dorsi muscles).

    How straight arm pulldown is done

    Attach a straight bar to the high block of the cable tow tower. Grasp the pole in the upper grip about shoulder width and stand with a little distance to the caulking step.

    Stretch your arms almost completely and tilt your torso so far forward that the stretched arms are beside your head and arms, head and back form an imaginary line.

    Your lower back will be held lightly in the hollow spine so that your spinal discs are completely relieved during this exercise. You tense the abdominal muscles.

    Now you start the exercise by pushing down the pole on your outstretched arms while you exhale, until the bar is just in front of your thighs.

    Then you breathe in and at the same time lead the pole slowly on the outstretched arms again and control upwards into the starting position. Always be careful not to alter the almost stretched condition of your arms.

    Performance

  • Grasp the bracket handles of the two high pulleys with a pronation grip (palms facing down) and the arms slightly higher than the shoulders.
  • Bend forward about 15 degrees, with your back in its natural arched position.
  • In the initial position, the arms lie outside and at the sides, perpendicular to the body, with the elbows slightly bent and blocked at this angle.
  • Inhale and hold your breath as you starts pulling the handles down with your arms relatively straight.
  • As you approach the sides of the trunk, bring your arms slightly forward until you can barely touch or cross.
  • After keeping the lower position for a moment, start exhaling and bring your arms back to their initial position.
  • Keep the body stable throughout the exercise.
  • Continue reading

    Medicine Ball Workouts
    Fitness PowerLifting Ultimate Guides Workouts and Exercises

    10 Best Medicine Ball Workouts for Beginners That Work

    The name “medicine ball” or “Medball” sounds pretty old school. That does not speak against this versatile and effective training device. Maybe you know this big, a bit chunky ball even from physical education at school.

    The medicine ball can be used for numerous exercises. Basically, it is less intended for classic throwing, but rather is an alternative to the dumbbell.

    At the same time, he can perform excellent support exercises with him. The medicine ball training often aims to train the torso and the arms as well as to improve the condition.

    Also skill exercises, abdominal muscle training as well as a leg workout are possible with medicine balls, which confirm the numerous experiences of the users.

    It can be used as extra weight in classical exercises as well as in many special exercises. The “special exercises” and the special field of application include throwing, pushing and striking exercises. The quick and explosive power can be trained extremely well.

    What should be considered during the medicine ball training?

    The Medball already has a decent weight depending on the weight class. By dynamic throwing or pushing movements a clearly higher weight acts fast.

    Attention! Please pay attention to the following points when training with the Medball:

  • Heat yourself thoroughly to prevent injury. Rope jumping or the like is also perfect at home.
  • In general, you should be fit for health and in case of doubt always have you checked by the doctor.
  • When doing dynamic exercises in your home, remember that there are no dangerous or breakable things in the way.
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    Workouts for Basketball
    Fitness Squats Ultimate Guides Workouts and Exercises

    10 Stamina Workouts for Basketball Players at Home

    Whether you’re in a basketball team or playing it as a hobby, increasing your skills will help build your level of confidence and improve your performance in the games. If you are looking to improve your game, practice at home may be the most convenient way to do it.

    To get better in basketball, you obviously have to play a lot of basketball. But to get a bit better than your fellow players or your opponents, you have to follow a sports-specific strength training schedule.

    It is important to train especially the explosive jumping force, the core stability muscles and the shoulders/chest/triceps.

    7 Workouts exercises for basketball players at home

    Basketball also requires a certain physical condition, especially when we want to improve our performance. Qualities such as endurance, strength, speed and coordination should not be lacking in a basketball player’s physical preparation.

    Today I am going to recommend seven exercises to improve your physical condition in basketball. They are the star exercises to improve physically in this sport.

    You don’t need any special material or equipment, simply with our own body and a little imagination we can make them. If you want to receive news like this directly in your email, subscribe to our newsletter.

    Continuous stroke, endurance is essential

    One of the basic pillars in any sport is aerobic endurance. It is the one that allows us to endure an entire game of basketball without being unable to do so in the middle of the game due to the accumulated tiredness.

    It’s easy to work with; we just have to go for a 30-40 minute run at a comfortable pace, without ending up too tired.

    Ideally, this time should be gradually increased to run between 60-75 minutes. This will ensure, along with the rest of the exercises that we are in good physical condition.

    This type of exercise is ideal for 2-3 times a week, although if we are short of time, one can be enough, although, as we say, starting with 30 minutes and gradually increasing to reach 60-75.

    Burpees, power gain on upper and lower body

    Image result for burpeesSource: Be Well buzz

    This is one of the most complete exercises to work the strength of the upper and lower body. When burpeying we work on the upper part of the bending part and the lower part of the train when we jump.

    This exercise, also its corresponding part of resistance, since doing more than 15-20 repetitions costs you money.

    With the jump, you also work on leg power, a very important aspect in basketball because of the large number of jumps that are made during a game. An interesting variant for basketball may be to throw the ball in when we do the jump, catching the ball at the end of the flexion.

    Abdominals, essential for stabilizing the middle area

    An essential area that we have to work on to ensure that there is good coordination between upper and lower body, as well as to avoid many injuries. We can do the typical crunches consisting of lifting the upper back off the floor.

    But I like isometric abdominals or flat irons better, where we have to hold the position with elbows and feet on the floor.

    You can work on your abs every day, but if you want to get some intensity and improve your strength in this area, it is best to work on them a couple of times a week.

    As an abdominal training session we can do 6-8 series of 15-20 repetitions. If in every series or every other series we vary the type of abdominal exercise, the training will be much more complete.

    Climb stairs to improve leg power

    Climbing stairs is a very complete exercise for the basketball player. It works the explosive force, very important in the jump, and also the resistance.

    Obviously, we are not going to walk up the stairs, but in a way that involves more intensity: running, jumping one at a time, two at a time, on the lame leg or with feet together.

    I recommend that you start with something simple, going up some stairs with 10-20 steps as a race, resting on each climb while we walk down. Little by little we can put more intensity into it like climbing on feet together, two by two or on the limp leg, also playing with the number of steps and the series.

    Sprint, a fast player is a better player

    The sprints or short distance races will improve our speed on the course. Series of 20-50 meters can be made at maximum speed. Since the idea is to do the sprint to the maximum, respect a prudential rest time of a couple of minutes to rest completely, so you can do the next one “to the fullest”.

    Start by doing 4-6 series of 20-30 meters to, little by little, get more distance and more repetitions.

    As the sprints are at maximum intensity, it is very important that a correct warm-up is carried out beforehand, in order to avoid injuries.

    Don’t get into the speed series without warming up, jog a little earlier, move your joints and stretch gently. Start with progressions, from less to more, before doing the first series of speeding.

    Coordination ladder, another way to improve the coordination of our feet

    Coordination is also a crucial aspect of basketball that we often forget to train. Exercises with the coordination ladder will allow us to work on this aspect in an efficient and fun way. Don’t worry about the ladder, you don’t need to have it, you can paint it on the floor with chalk or do it with hoops.

    Doing exercises like the ones you see in the video will allow us greater agility when we move around the court, bounce the ball coordinated with displacement movements and move better in defensive gestures.

    At first you will find very complex or difficult exercises, but it is only a matter of time before you get them and notice how your coordination improves.

    Stretching, the great forgetfulness but essential

    No doubt they are the great forgotten ones of basketball and many sports. Stretching exercises will allow us to have muscles with better movement capacity, in addition to being a method of prevention against injuries. The leg muscles will be the most important, although the upper body should not be neglected either.

    I would recommend one session a week of stretching, including the main muscles such as the hamstrings, quadriceps, abductors and calves.

    The stretching exercise will be maintained for 15-20 seconds while we breathe calmly. We will repeat each exercise three times. Over time you gain flexibility and that translates into higher quality of movement and less risk of injury.

    As you can see, you can do these exercises on any basketball court, without any material. You can include a training session with all the exercises, as a circuit, or choose some of them and work on them on different days.

    What is unquestionable is that your physical condition will improve and you will notice it on the court.
    Training tips and special weight training for basketball players
    A good basketball player needs the right training, from warm-up to strength exercises

    In addition to stamina, sprint and reaction speed as well as tactical competence, basketball also depends on its ability to bounce and assertiveness.

    The above mentioned skills are usually sufficiently trained in special basketball training. Bounce and assertiveness can also be improved very efficiently with a suitable strength training plan.

    A basketball game in a team is great fun. Of course, a good basketball player needs the right training. If you find basketball interesting and would like to play it yourself, you should first familiarize yourself with the basics as a beginner.

    Warm up and stretching

    Basketball training usually begins with a few warm-up exercises, which is an important part of the workout. Recommended are running exercises with ball. In this way, the player can run and on the other hand already has a relation to basketball.

    After warming up, you should do some stretching exercises to reduce the risk of injury. Afterwards, the actual exercises begin for the different techniques.

    Dribbling and pass exercises

    For beginners, it is advisable to start with various dribbling and passing exercises. In this way, the player can develop a feel for the ball.

    It is of course important that you have the right coach, who also fights the actions themselves and thereby teaches the right techniques, because teaching yourself the basics basketball itself is quite difficult.

    One of the first lessons, for example, is how to dribble with the right or left hand, or how to change hands while dribbling. The pass exercises include various passes such as ground or chest passes, through which the player learns to play a precise pass.

    Layers and throws

    Also, layers and throws are an important part of the training program. These actions should train beginners in great detail to help them learn how to control their throws. In addition to the attack behavior, the correct defensive behavior must be trained.

    Attack and Defense Systems

    Once you’ve learned the basics of basketball, it’s a good idea to continue training because there’s always something that can be improved.

    On this basis you can then deal with special actions such as varied base layers, complicated moves or various attack and defense systems.

    It is important that the individual players not only improve their technique, but also pay attention to the coordination with each other, because after all, basketball is a team sport. Therefore, not everyone can do their own thing if the team is to work well.

    So every player has to know where he stands and what he has to do.

    Strength training for basketball players

    For a long time, strength training was disregarded when it came to improving performance in a particular sport. But now many coaches have undeniably acknowledged that weight training can have a positive effect on skills for almost any sport.

    Dumbbells and fitness machines have also found their place in basketball. We explain what you should look out for as a player in the training design.

    You may notice that this training session does not include exercises for the abdominal muscles. As a rule, during normal basketball training as a warm-up or cool down, this area of the body is sufficiently worked on, so you do not have to burden it again during the actual strength training.

    Be sure to adjust the intensity of your strength training sessions to match your basketball season. This may mean that you need to make minor changes weekly.

    For example, if you play in a league, it is not wise to include many heavy dumbbell workouts during those months of high game play. In the preparatory phase of the off-season, however, would have come for the perfect moment.

    The following sample plans illustrate how you can optimally combine strength training with basketball training:

    Example 1

    Monday: Basketball (focus on training: stamina and play)
    Tuesday: Strength training as suggested above
    Wednesday: rest day, no training
    Thursday: basketball (training focus: technique and tactics) + strength training as on Tuesday
    Friday: basketball
    Saturday: basketball
    Sunday: rest day, no training

    Example 2

    Monday: basketball (training focus: jump training and technique) + strength training, but only dips and pull-ups, because the legs were already heavily burdened by the jump training
    Tuesday: rest day, no training
    Wednesday: Strength training, complete unit as described above
    Thursday: Basketball (main focus: technique and tactics)
    Friday: Basketball (Game)
    Saturday: Strength training, complete unit as described above
    Sunday: rest day, no training

    Wrap Up

    Overall, when you combine basketball and strength training, you will achieve a considerable amount of training that you should not expect to experience overnight, and that you cannot do without health losses anyway.

    Therefore, gradually increase your training load by gently increasing the amount and number of strength training sessions every two to three weeks.

    In addition, look for a carbohydrate-rich diet that will provide you with the energy needed to withstand the physical strain at its best.

  • Whole grains, cereals and fibrous vegetables are the ideal ingredients for this purpose and should be a regular part of their daily meals.
  • Lean meat, eggs and low-fat dairy products provide you with the necessary building blocks to regenerate and strengthen your damaged muscles.
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    toning workouts
    Fitness Workouts and Exercises

    The Incline Bench Press Vs. Flat Workout Comparison Guide

    The flat barbell bench press is the unparalleled granddaddy of all exercises. In fact, it is a handy tool for enhancing upper body muscles and strength. Much like squats that also strengthens the leg muscles, bench presses are really that phenomenal.

    Others can attempt to replicate this fantastic invention, but they can’t measure up to the sheer brutality of its variation.

    Even then, a close relative to the flat bench is the incline bench barbell press. Although you may know the straightforward difference of placing a bit more stress to the upper region, you may never know how it compares to the incline version as an overall chest builder, as well as the actual differences in their efficiencies, angle of stress, and mechanics.

    Flat bench barbell press.

    As a result of its popularity, this version of the barbell does not require a formal introduction. In fact, It’s among the very first exercise done on Mondays around the globe.

    Flat bench chest press- step by step:

  • Make sure you support your neck and head by lying down on the flat bench. Place your feet on the floor while your knees should be at a 90-degree angle. Whenever your back comes off the bench, consider placing your feet on top of the bench rather than on the floor.
  • Breathe out and squeeze your core before you begin to push the barbell off the rack, as well as up to the ceiling with your pectoral muscles.
  • Breath in and lower the barbell slowly towards your chest. It will take you at least twice the time required to bring down the barbell relative to during push up.
  • Return back to your initial position using your pec muscles. Repeat 12 times before you add more weight.
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    Handstand Pushups
    Fitness Workouts and Exercises

    How to Do The Parallette Handstand Push-ups

    There is no doubt that the handstand push-up looks cool. Could this be the reason why most the majority of fitness enthusiasts and athletes take it as the biggest bang-for-their-buck?

    There has to be a connection.

    The truth be told, strengthening as well as controlling your body is the most crucial element to focus on in your workout sessions.

    Mostly, athletes just aim to do handstand pushups against the wall rather than a full-swing workout where you dip down your body between two chairs.

    Though the full-swing handstand is a very challenging move — yet the people who are experts will tell you that you’ll feel even better once you get trained.

    And of course, you have to earn that feeling. It’s really a hard nut to crack if you’re not in that zone.

    In this article, allow me to show you how you can get yourself from a scratch to full swing handstand push-ups.

    Just follow the below-mentioned series, keep your mind on, dedicate some time to it, and you’ll be amazed by your results.

    This is a common perception that handstand push-ups is all about the upper body strength.

    But the physical ability to balance, adjusting vertical body alignment and the dimensional alertness are key decisive factors.

    So, you can say that the training is hard. But the results are worth it.

    Handstand Push-Up Progressions

    Image result for Handstand Push-Up Progressions

    First of all, you have to develop a good handstand capability. Full handstand will become much harder if you do not hold a good stamina of handstand.

    So, you need to go through the handstand practice before to work on nailing your push-ups.

    Handstand push-up is a next level move. This involves a proper workout where you go down to a headstand and again back up to the handstand.

    Meanwhile, you do not have any kind of support than your hands.

    Even a full-swing handstand push goes beyond this workout. In this scenario, you have to dip down your head taking your shoulders down all the way to your hands and then press up again.

    However, this great skill requires a lot of time and focus on your workout.

    This is the primary rule of workout to start from the beginning regardless of your strength and energy.

    The steps mentioned below will lead you from the beginning to the end goal.

    Moreover, you need to be patient — putting in some quality time. Are you all set to start?

    Step 1: Train Your Body

    Let’s start from the very beginning. Maybe you take the initial workout not that serious, but these early exercises indeed demonstrate the basics necessary for the skill.

    The first step involves further sub-steps. First of all, you need to practice a “Bear Walk”. Drive your butt vertically to the maximum limit. Now, try to walk like a bear.

    Secondly, bend your knees inward pointing to the toes and try to bow on arms as much as you can. This will help you to develop a weight control capability on your wrists.

    Third, now try to put all your weight on your hands by lowering your body. At this stage, you can take wall’s support and try to suspend your body in the air.

    This all workout will require a considerable time, focus and substantial amount of energy. You need to be patient.

    You are required to do a minimum of 30 seconds of each step before moving on to the next level.

    I would like to recommend that you perform each set for 20 seconds repeating it 3 to 6 times as per your ease. Also, you should take 1 minute rest in between.

    Remember this: Do not move to the next step unless you find yourself mastered in the previous one.

    Step 2: Build-up your stamina

    When you have sufficiently practiced the first step, now it’s time to move to the next level. In this step, you will learn how to build a strong foundation for the handstand push-up. Your stamina is key.

    Image result for build your stamina

    Put your body weight on your hands in such a way that your knees touch your elbows’ backsides. Now, slowly lower your head to the ground.

    Then, again put your whole weight on the arms and try to elevate your legs into the air without any support. However, do not set your legs apart when in the air.

    In the third step, jump to bent arms stand and straighten your legs vertically in the air. Keep your elbows close to your sides and make sure you are breathing.

    Now, being suspended in the air with straight legs, try and lower your head to the ground and repeat the step.

    Do these steps with 2 to 3 repetitions and 4-5 sets of each step. Meanwhile, make sure a rest span of 2-3 minutes in between. Up to this level, you have developed muscular stamina but don’t let yourself stop here!

    Step 3: Repeating the movements

    In this step, you just need to master your practice.  Repeat all previous steps and make sure the unique points of balance along with gaining strength in the handstand push-up are maintained.

    You will try to make your legs as straight as possible with the sufficient spatial awareness. Also, try to keep your head in between your arms.

    In this way, lower down your head to the ground and then press back up. Be careful and don’t slam your head into the floor.

    Here I recommend you do 3 to 5 sets of each move with 2 repetitions. Perform all these movements in a controlled and highly precised manner.

    Do not forget to take 3 minutes rest in between.

    Step 4: Sum-up the efforts

    This is the final step to get mastered and perform the full handstand push-up. Here you need much controlled and clear-cut movements.

    At this point, you will start from headstand straddled to the handstand push-ups with your legs together.

    So, start from headstand straddle. Keep your legs apart and try to stand inverted putting all your weight on your head. Meanwhile, keep your legs apart.

    Then, try the same step but with legs together, elbows pointing to the toes.

    Do not flare your arms.

    Now, full handstand push-up (straddled), strand your body in the air with the help of your arms. Touch head to the ground and exhale as you press up.

    Press down your head against the ground as hard as possible and then repeat the movement. Go slowly and precised.

    At the final step, handstand push-up (legs together), keep your legs together while rising in the air. Press your head as close to the ground as possible before pushing back up.

    Again you need to perform these steps with a frequency of 3-5 sets along with 1-2 repetitions of each posture. Do these as slowly and controlled as possible.

    So, here is the full handstand push-up game which involves just precised practice, disciplined form, and techniques of balancing with spatial awareness.

    You can make impressive handstand push-ups simply by following these steps and being patient as well as consistent.

    Step 5: Use of Parallette 

    This is the advanced and final version of the handstand push-ups where you can increase the range head down by using some parallette.

    Yes! You can get this sophisticated skill after developing a simple handstand push-up stamina. At this step, you need to get familiar with the exact use of parallette and high controlled body balance.

    To practice this version, stand on a block and put your hands on the parallette lowering yourself between them.

    Start with straddle handstand and lower yourself as much as possible. The, push your body back up in the air.

    At the next step, start in straight legs in the air and both hands on the parallette. Meanwhile, keep your elbows in, take a deep breath and press down as hard as you can.

    At this step, go for 3 to 5 steps of 4-6 repetitions of each movement. Ensure rest of 1-2 minute in between.

    Go for the full handstand push-up with parallette when you can perform 2 to 3 headstand press to handstand in the straddle position.

    Some training essentials:

    Warm Up

    Whenever a bodybuilder enters the gym, he or she performs some light workout in order to get warmed up. So, keep in mind that without being warmed up you will only damage your muscles.

    Go for a while and get warm up before starting the main workout every time.  Warm up your shoulders and wrists before you start the actual work.

    1. Freestanding Handstand Practice Continue reading

    Fitness Ultimate Guides Workouts and Exercises

    How to Do Kris Gethin 4 Weeks To Shred

    Workout Routine, Diet and Results

    Here are the best tips to get results from Kris Gethin’s workout program and how to do it:

    #1. Consume more protein to prepare your body
    #2. Be in a 300-500 calorie surplus to start the program
    #3. Ignite the intensity: Don’t quit yet
    #4. Crush weakness
    #5. Take a pre-workout supplement before the workout
    #6. Keep fatigue at bay with Intra-workouts
    #7. Take post-workout supplements rich in Glutamine & Creatine
    #8. Be consistent Continue reading

    lat pull
    Fitness Ultimate Guides Workouts and Exercises

    Hammer Strength Lat Pull Alternative Exercises That Work

    What are the best alternatives to Lat Pull exercises, then you need to check out our TOP PICKS for the equipment you need at home or to set up a mini-gym in your house.

    That said, here is a list of Hammer Strength Lat Pull Alternative Exercises:

    1. Pull-up
    2. One-armed dumbbell rowing
    3. lat in the neck
    4. lat on the chest
    5. Optimum movement with a pull rope
    6. Exercises that targets lower fibers of the hood muscle
    7. Strengthening of the broad back muscle – latissimus dorsi muscle

    Hammer Strength Lat Pull is one of the great exercises for building the lats. It helps in working the upper back, biceps, traps, forearms rear shoulders and Serratus muscles.

    This exercise helps in adding size and also the thickness to your back. 
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