Posts tagged paloff press

Frog Workout?

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Kermit-Lifts

In the 1920’s scientists wanted to know what effect inactivity had on muscles. They bound the legs of a group of frogs for extended period of time and then studied the results. You know some poor grad assistant got that job.

Shockingly, at the end of the experiment the frogs who had their legs tied had bigger and stronger legs than the untied frogs of the control group.

 

The restrained frogs struggled to get loose the whole time they were tied. The constant constricting and tensing greatly improved their leg strength and size.

This type of tension without movement is called an isometric contraction. You do not have to participate in a strange experiment to benefit from isometrics.

The two basic isometric techniques that are commonly performed are: pushing or pulling against an immovable object and holding a weight at a point and not letting it move. For instance, you can load up a bench press with a weight you can’t budge and push as hard as you can for 20-60 seconds. Don't have a bench press? Push against a wall.

An example of the other technique is the Isometric Paloff press. To perform an Isometric Paloff press, stand perpendicular to a cable crossover, grab a D-handle with both hands, press it straight out at chest level, and hold that position with arms extended. The weight will be constantly pulling you to the side so it is a great core workout.

Don't have a cable crossover? Do you have a friend? Or at the very least someone willing to inflict punishment on you. Clasp your hands together and push them straight out in front of you. Have your "friend" push on the side of your hand trying to move you. Don't let them! They are not the boss of you! Sounds simple, but is actually pretty challenging.

Isometrics are not something you want to do exclusively, they are just another tool to add to your exercise tool box. Constantly challenging your body is the key to changing your body.

3 ab exercises you aren’t doing, but should

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Here are 3 effective core exercises that you probably aren't doing right now. These can be done at home, but do require some minimal equipment. the 3 exercises are the Paloff press, resistance band torso twists, and suspension trainer hip drop.

Studies show that most people won't watch a video longer than 2 minutes. This video is 1:54, go watch it! That also means I could not fit in as much info as I like into the video. So here are a few further tips for these exercises.

1. Paloff press with resistance band

This what is known as an anti-rotation exercise. When you press out, you will really feel your love handles and butt muscles working hard. Start with the handles in the center of your chest, press out, hold for a couple of seconds, let it come back towards your chest, and repeat this sequence.

2. Torso twist with resistance band

Wrap the band around something that won't move, grab both handles with your hands, keep your arms straight, and rotate to your left. Make sure your arms are just holding on and not pulling the band, that is the core's job. Repeat on the other side. To make it more challenging, stand on one foot.

3. Suspension trainer hip drop

This requires a suspension trainer (TRX Jungle Gym, etc...) but could also be done with a rope if you were in a pinch. I am using a suspension trainer with a door attachment. The door attachment just rests on top of the door, you close the door, hopefully no one opens the door mid-exercise, and you can loop the suspension trainer though.

Then you will stand with one foot forward, one foot back, the lead foot will be the one closest to the door attachment. Place both handles over your head, elbows up high, lead with your ribs, drop your hip away from the attachment, and then stand back up. Repeat on both sides and then have really sore love handles the next day.

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