Exercise

  • Exercise

    Reverse Hyper Core Training

    Reverse Hyper is the name often given for the opposite of the Back Hyperextension. In the latter you stand in the foot pads with your heels held firmly in place. Then leaning the quads or the upper part of the front of your legs on pads you lean forward hinging at the hip toward the floor. You go down to approximately 45 to 60 degrees and then rise up to parallel or more above the ground. With the Reverse Hyper you can use the special bench shown. You place your chest and torso on the bench with your hips extended out over the edge. Then you grasp the handles and hold…

  • Exercise

    Hanging Knee Raises

    Hanging Knee Raises are among my favorite core training exercises. I like to use the arm straps that connect to a power rack, or pull-up bar (or some other way to connect them). Slip your arms into the straps until your elbows poke out the end and if your shoulder and elbow mobility allow, reach up and gently hang onto the large snap rings (carabiners) that you use to connect them to the rod). From there lift yourself up with your lats and abs until you’re hanging straight down from the straps. For strict hanging knee raises you’ll need to avoid using momentum to accomplish the movement. Use your core…

  • Exercise

    Deadlift at Breck Rec

    I did a workout today at the Breckenridge Recreation Center CLICK HERE It’s just referred to as Breck Rec here. The main part of my workout was based around the deadlift today. Deadlift Video Here’s a video I managed to take of two sets in my deadlift workout today. I did them with my phone and you can see when I knocked my phone over after that first set. If you keep your eyes open you can see it happen. That aside, I had a really good workout and I went on to do squats, shoulder presses, and chin-up and pull-up exercises. For the deadlift I did a brief warmup…

  • Exercise

    Trap Bar Deadlift Video

    I’m a fan of the Trap Bar Deadlift. The Trap Bar is a hexagonal bar that surrounds your legs as you stand, with the handles on the side and set front-to-back. This allows for a different position for your arms and hands. If you have any kind of shoulder, elbow or wrist issues this might be the answer. I’ve included a video to help show you how I do it. Note that my arms and legs are very long in proportion to my torso. That changes my alignment a bit, so that I’m starting with a more forward position with less bend in the legs. I’m also using the upper…

  • Exercise

    Ice Climbing Training: Ice Tool Chinups

    Ice Climbing Training can involve many aspects of fitness. One that is often overlooked is Ice Tool Chinups. For me this is a power and strength exercise, not an endurance exercise. Any normal ice climber on any normal route shouldn’t have to do too many full chinups on their tools. I don’t see a lot of reason to work these as an endurance exercise. For Ice Climbing Training Endurance I’d prefer to do these assisted. That more accurately reflects the type of climbing you’d be doing. For this exercise I’ve used protocol for power improvement. I’m doing 5 to 8 sets of 3 reps from a full hang to an…

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  • Exercise

    Back Hyperextension to Superman Plank

    I do Back Hyperextensions regularly in my training. I usually do them as a warmup for my other training especially on leg days. Getting the lower back prepared for squats and deadlifts is essential. In the video below I demonstrate a decent lower back position when doing Back Hayperextension exercises. Be sure to keep that back straight and don’t let the curve in your lower back collapse, like the classic angry cat image. Back Hyperextension: close up of lower back and glute area From the Youtube Page: I keep my lower back static while feeling the emphasis in my hamstrings and glutes. It’s not really a workout, but it’s a…