Kettlebell Results in 6 Weeks

Workout Plans & Videos

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.

In 6 weeks, you can get get great results from kettlebell workout training if you stick to it. Watch the video: Continue reading

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.


  • 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

A Comparison of Pendlay Row Vs. Bent Over Row

You can have many ways to row as you have probably seen a number of methods and versions of rows at the native workout stations.

However, if you want to attain the strongest back that can withstand heavier deadlifts and exigent back workouts, it is right time to add some heavy rowing to your workouts.

Let’s compare two famous and popular rows; the Pendlay row and the Bent over row and analyze which one is better and suitable for bodybuilding freaks.

Bent Over Row:

Image result for bent over row

Before we compare them it would be better to get a brief know-how about their moves and methods.

When performing a bent over row, you are required to wide your feet as approximately as your shoulder width apart. Now, grip the bar with the palm facing your face. Place the bar on the ground, bend over, and grip the bar firmly. Adjust your body at an angle greater than 90-degrees with respect to the ground.

Keep your head and spine in a neutral posture. Now, keeps your torso parallel to the ground lifting your hips slightly up the normal position.

Lift up the bar with the help of hips extension keeping your arms stiff. Row the bar to the lower chest region without stressing biceps.

Once the bar reaches the top point, let it go back toward the ground with very controlled manner.

Keep your movement jerk-free to avoid any muscular injury.

However, do not let the bar to touch the ground and raise it upward again with the same method and muscular sync.

Pulling too much or losing neutral spinal alignment will cause an unsymmetrical muscles development.

Pendlay Row:

Image result for pendlay row

Pendlay row was originally introduced by an Olympic weightlifting coach Glenn Pendlay. This is ideal to enhance the strength in rowing muscles.

A major difference between the bent over row and the pendlay row is that when performing pendlay row you are required to put the bar on the ground after each rep.

On the other hand, you cannot put the bar on the ground when performing bent over row.

For the pendlay row, you need to grip the bar with palms facing you and a wider grip as compared to the bent over row.

You start the workout every time from the dead stop with the bar on the floor.

Maintain your body angle exactly at the 90-degree to the ground.

And row the bar with an enhanced thrust toward your lower chest region.

Keep your hips still and spinal alignment intact.

So, what are the differences?

The basic difference between the bent over row and the pendlay row is that the latter is a stricter version of the bent form.

On the other hand, the technical difference is that neither the bent over nor the pendlay put your shoulder in a position to intrude.

When performing the pendlay workout, you are required to keep your torso parallel t the floor.

Now, pull the bar to your upper chest region with having your arms at an angle in between 45-75 degree.

On the other hand, you need to keep your torso at the 45-degree angle and pull the weight toward your lower chest region. Moreover, you are required to keep the bar stranded at the end of each rep.

Interestingly, muscles involved in both workouts are same. The major difference lies in the amount of stress which is faced by the muscles erratically.

So, you can say that the results attained by both rows would be same but with different amount of muscles strength and power developed eventually.

Differences and Applications:

Some of the key differences between the pendlay and the bent over row are elaborated below.

Let’s see how these differences impact the muscular strength as well as body symmetry.

Muscular Hypertrophy

Both rows have the capability to develop back, torso and glute muscles effectively.

In order to attain the required results you just need to focus on the training span, workout volume, and suitable reps.

Moreover, you can develop muscular hypertrophy with the help of both rows. Again you need to know particulars accurately like hand placement, hips angle and rep rate etc.

General Strength

In order to attain your required strength, you must spend time on both rows equally. However, you also have to decide whether you want an overall strength or a positional strength is your priority.

If you are facing some physique issue like tightening of back muscles or squat, you need to adopt pendlay-style workout.

On the other hand, if you want to develop an overall size and strength, then the bent over body training would be a better choice.

Pendlay-type row is a perfect choice for the weightlifters because it develops hamstrings and back muscles.

This row develops significant breakthrough stick points that are essential for weightlifting activity.

That’s why trainers suggest performing the pendlay row in order to develop muscles for the weightlifting.

Contrarily, bent over row is not that much ideal for weightlifters because this row puts a lot of stress on the hips as well as lower back.

This row does not develop stick points.

Common mistakes while performing bent over row

1. Train what you want to train

The first and foremost rule of workout is to let your muscles work, not your ego. Never engage your whole body to pull or push a heavier weight beyond your muscles limit.

Total and irregular body involvement will do more harm than good.

So, when you perform a bent over row, hold your joints static, recheck the weight and focus on the muscles that you want to develop.

2. Pulling too far past the midline

Keep a keen eye on the level of lifting bar. You should never cross the midline while lifting the bar upward.

Performing too far past the midline will cause a slight dislocation of the arm bone from its shoulder end, potentially causing a serious injury.

You can optimize your workout without harming your shoulder joint. Just keep an eye on the movement and enjoy better results.

The common mistake while performing pendlay row

1. Low rep sets not suitable

Pendlay row is very easy for those who can manage the deadlifts. So, you can use row for the strength-building purpose.

However, you should perform more rep sets because dead-stop offers lower muscles tension. This row is not suitable for the very low rep sets like 3-5.

9 Powerful Trap Bar Deadlifts for Mass You Should Try

Usually, the conventional deadlift is modified to the trap bar deadlift in various gyms and workout stations.

This modification offers a wide variety of immediate and handy benefits to coaches as well as the bodybuilders.

This form of deadlift provides various ways to fulfill needs and requirements for the certain muscles symmetry and enhancement in capabilities.

These benefits range from the hypertrophy, enhancing pulling abilities, decreasing lumber stress and training beginners etc. Continue reading

Close Grip Lat Pulldown V Bar: My Best Thoughts 2018

The Close Grip Lat Pulldown V-Bar is one of the hottest devices in the gym and it is often seen that there are many people lining up for training. It simulates the pull-down force and exercises the entire back muscles and lats.

Here is a Proper V-Bar Close-Grip form:


1. Adjust the sitting position so that the grip is directly above the head
2. Adjust the height of the seat front baffle and let it securely hold the legs
3. Grasp the grip, hold the chest, start with the strength of the shoulder sinking, and then pull down the grip
4. Breath pull down, suction reduction
5. Use the schematic:

Pull down the different grips and grip widths from the high position, which will produce different training effects. It is recommended that you try several grips and find the best position for your back.

The 7 biggest mistakes in Close Grip Lat Pulldown training

A Lat Pulldown and its variants are part of every good training program. Unfortunately, many athletes commit blatant mistakes in Close Grip training that increase injury and congestion risk and limit performance improvement.

Avoiding these 7 mistakes will make you safer, better trained, and make faster progress in chin-up training.

The 7 biggest mistakes in chin-up training are:

1. No pull ups to exercise

Every healthy person under the age of 70 should have the strength for it (yes, even women, where the limit can be drawn at about 60 years). Men should even do at least 3, better still 5 or more. Our ancestors could do that!

Being able to pull yourself up on a branch, a pole, or the like not only trains an important movement pattern, but is also a sign of your own basic power.

This basic exercise has been lost in today’s society due to the passively shaped daily routine and has become so difficult for many that only a few people create multiple Close Grip type Pulldowns.

Therefore, the recommendation: As a fitness parameter for pulling exercises or traction men should at least 3-5 chin-ups and women at least 1-3. More power is of course very welcome.

If you are not yet practicing this type of Pulldown exercises or rowing exercises (for beginners), you should definitely start with them.

Soon you will be amazed by the strength you build up in your upper body, shoulders and arms. And dear men: hardly any other exercise builds up muscle mass in the upper body as well as Close Grip workout.

2. Do not follow a structured Close Grip Lat Pulldown program

If you look at fitness studios like the few who are still doing a Close Grip training, you will often see an unstructured program or a rather random approach to incorporating Close Grip Lat into the training program.

If you follow a clearly structured program, you will regularly be able to celebrate intermediate goals as you reach the next level and record better and faster training progress.

3. To choose too big or too difficult progression levels Continue reading

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.


  • 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

    How to Relieve Quad Sore After Squats and Get Back to Gym

    A proper knee flexion training will tire your quadriceps and cause sore muscles.

    The general principle of strength training is that the development you desire takes place as you train your muscles with sufficient intensity to adapt and grow.

    If your knee flexion training is intense enough to make those gains, it will tire your thigh muscles and cause some pain.

    Especially for beginners, the effort required for productive weight training makes this pain a bit unavoidable. However, you control certain factors that can accelerate your recovery between workouts.

    Why your quadriceps are sore after squats

    Strength training and other strenuous exercises can trigger delayed-onset muscle aches that begin to work out about 24 hours after a productive one. It is believed that this pain is caused by micro cracks in the muscle tissues during exercise.

    Changing the physical activity or exercising your muscles to fatigue are the most common causes of DOMS. Squats exercise your quadriceps, one of the largest muscle groups in your body.

    Normal soreness from strength training seems to be particularly sensitive when you feel it in a muscle group the size of the quadriceps.

    Eating and drinking with sore muscles

    Contrary to some claims, there may be no magic potion giving DOMS the discomfort. However, soreness is a good indicator of your progress through the regeneration of the workout.

    Swelling of the thighs through intense knee flexion training may not be the most comfortable, but this discomfort helps you get two to three days of muscle recovery before returning to squatting in your weekly workout rotation.

    Dehydration can make DOMS more uncomfortable, so choosing water and juice over diuretics like caffeine and alcohol can help your recovery. Sports drinks provide sugar to power your muscles.

    Warm up and stretching

    Stretching and warming up your quadriceps before exercise can increase the elasticity of your muscle tissue and make them more resistant to tissue ruptures.

    It is believed that warming up and stretching before exercise can reduce muscle soreness in the days after exercise. It is also believed that activity and stretching during your recovery days can also relieve your sore muscles.

    Recovery time

    DOMS will kick in 24 to 48 hours after your knee flexion workout or any other significant muscle strain. Your quadriceps will take up to 72 hours after this workout to repair the tissue load caused by strength training.

    Some treatments, supplements or nutrients may help alleviate some of the discomforts of DOMS, but your muscles need this two to three day timeline to fully recover from a significant workout.


    You should always seek advice from a qualified professional before trying any remedies or treatments that you are unfamiliar with.

    Before changing your physical activity level or exercise program, contact a professional trainer and ask for a personal assessment of your goals and level of performance.

    This is especially important for the safety of beginners and for those who are learning how to use new equipment or make new techniques or exercises.

    How to Squat when you have Knee Pain

    It is a common misconception to believe that the squat should not be performed if you have knee pain. When you have knee pain, in fact, the squat should become your best friend: In fact, it is one of the first exercises to be prescribed during the first phase of knee rehabilitation.

    If done correctly, the squat trains the leg muscles and improves balance and coordination. To do the squat when you have knee pain, start with Step 1 below.

    Squats and pains: Are they normal? How to avoid them?

    You will certainly experience muscle pains after a particular intense workout. Especially with exercises like squats , excellent for training buttocks and legs, it can happen to experience widespread pain in all legs. One of the first questions that arise is whether it is a good thing or not.

    It depends! The type of pain varies a lot, some are normal, others just to avoid. Let’s see together which:

    Post workout pains

    The feeling of heavy legs and aching muscles. The day after going down the stairs becomes a problem? Do you feel like walking like a robot? You are experimenting with the DOMS! Quiet though, it is a physiological adaptation of the body to training.

    During your workout the muscles undergo micro fractures. During rest the muscle repairs these micro fractures and grows increasing its volume.

    The legs in particular have very impressive muscle bundles and require really intense workouts. The squat is one of the best exercises to train buttocks and legs, needless to deny it, if you want results you have to do things to do the math.

    But this is a workout that really goes to stress in an intense way legs and buttocks. To reduce a little pain remember not to neglect the stretching immediately after your training session and to drink a lot. You will see that with constant training your fitness will improve exponentially and the pain will be less intense.

    Execution pains

    There are pains that are not physiological at all but that are due to poor execution of the exercise. Let’s see together what and how to avoid them.

  • Backache: Very often, you can experience pain in the lower back. The lumbar area starts to ache already during your workout and often you do not even know if it is positive and you have to endure because you are a Spartan or if there is something wrong. Well … Stop now! There is nothing positive about lumbar pain due to the squat. The squat is an exercise that allows you to train but is also a functional exercise, or a movement that you happen to do even in everyday life.
  • Male joints, knees above all, but also ankles: Even this kind of pain is not at all normal and positive. In 90% of cases (we can even say in 100% once excluded previous diseases in the joints) is due to poor execution.
  • Continue reading

    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.
  • Continue reading

    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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    How to Do A Front Squat Using A Smith machine

    Build a formidable strength-training routine by employing the Smith machine machine.

    When you’re ready to do the front squat, here are the 7 steps to follow:

    • Step #1: Adjust the Barbell and place it shoulder height on the Smith machine

    • Step #2: Load up the Barbell with the exact weight you prefer

    • Step #3: Perform the exercise first using the weight of the bar

    • Step #4: Add more weight once you’ve developed proper form

    • Step #5: Continue increasing the weight gradually to suit your strength.

    • Step #6: Move behind the bar

    • Step #7: Spread and extend your hip-width apart

    • Step #8: Put your hands on the bar, mostly shoulder-width apart

    • Step #9: Bend your elbows and make sure it’s facing forward

    • Step #10: Keep your upper arm parallel to the floor.

    Finally, Push through your heels. Straighten your legs so that it comes back to the starting position.

    In general, the front squat workout is powerful. The good news is that when you do it on the right equipment, results can be dramatic.

    One of such workout equipment is the smith machine. The Smith machine is a type of strength equipment that is used when training with weights. It consists of a barbell that is maintained between two steel rails and can only move vertically.

    The benefits of the Smith machine, as opposed to free weights, are, it is safer and you can lift more weight.

    This weight training device may have a weight rack in the back, which helps to stabilize the machine, or barbell counterbalance.

    The two steel rails on the side of the Smith machine have a number of slot machines where the barbell can be hooked on.

    This allows you to secure the barbell at any time on any of the multiple shelves, which is great for safety and allows you to perform several exercises.

    All you have to do is the twist that your wrists transmit while your hands are hooking on the barbell.

    There is also an automatic stop on the Smith machine, which will allow you to stop anywhere you want the barbell.

    Bench presses and squats Continue reading