Hand Stand Pushups with wall support develop full-body strength. This exercise is advanced and should be performed with supervision. Build a strong level of strength in the shoulders and upper-body before attempting this exercise. Coordination and balance are improved.
The Hanging Knee Raise is an advanced abdominal exercise. To perform this exercise correctly you will need to have good trunk, upper body and grip strength. If you are ready for a challenge, give this exercise a try.
The hanging leg raise is an advanced abdominal exercise. To perform this exercise correctly you will need to have good trunk, upper body and grip strength. If you are ready for a challenge, give this exercise a try.
The Cross Body PowerBLock Muscle Snatch is a lot like the Dumbbell Muscle Snatch but with an element of rotation. It’s a great pre-hab exercise for golf or baseball. It’s also a great exercise to prepare your body for more ballistic movements like the Dumbbell Snatch or the Snatch.
The decline Sit-up exercise is an excellent strengthening exercise for the abdominals. The decline bench allows you to increase the range of motion over the standard crunch. If you are ready for an advanced abdominal exercise, give the decline Sit-up a try.
Dumbbell Matrix Lunges With Shoulder Press is a great full-body conditioning exercise. This exercise can be used to strengthen the hips, shoulders, torso and arms. The lunge touchdown integrates upper and lower body movement which transfers well to sport and life. This exercise can be performed slowly for emphasis on muscular development or faster to develop the neuromuscular system.
Dumbbell Push Press with Rotation – Alternating develops power and strength in the upper and lower-body. The rotation component activates the core muscles. If you are looking for a quick, effective workout, combine this exercise with Burpees and the Long Jump. You may use heavier weights performing the push press than when performing the exercise with strict form.
The lying PowerBlock row develops the latissimus dorsi “lats”, rear-deltoids, and the scapula muscles. The bench provides a brace for the upper body to prevent excessive strain on the lower back. Select a bench that allows the bar to travel through a full range of motion. Use lighter dumbbells for muscular endurance and heavier weights for strength development.
The lying single-arm reverse cable fly targets the rear-deltoids and upper back muscles. This is a good exercise for building strength-endurance in the shoulders. Using the bench removes the stabilization demand normally placed on the hip and core muscles. The cable column provides more tension for the shoulders than dumbbells. Squeeze at the top for a peak-contraction.
The PowerBlock Dumbbell Row — Standing strengthens the latissimus dorsi, posterior deltoids, scapular retractors, spinal extensors and hip extensors. The bent-over row with dumbbells is a challenging exercise that transfers well to life demands (real-world fitness). The bent-over row will help you build a strong, great looking back.
The PowerBlock Hang High Pull is the second pull of the power clean and snatch. This exercise is to be performed in an explosive manner. The dumbbell hang high pull works the core muscles, shoulders, and traps. Be sure to keep your head up and torso erect.
The PowerBlock Muscle Snatch is a great warm up exercise for snatches or any type of shoulder work. It is also a good pre-hab exercise for baseball and other throwing sports. Finally, it can be used on it’s own to strengthen the shoulders and upper back.
The PoweBlock Romanian deadlift is a great exercise to improve both strength and flexibility in the posterior chain. It is safe for beginner exercisers and will help teach them how to control their bodies and feel what they are doing. This exercise is also very beneficial for advanced exercisers.
The PowerBlock dumbbell row is a great exercise for building upper body pulling strength. Supporting yourself with the bench takes some of the strain off of your lower back. The uneven loading of this exercise also helps to develop your core.
The PowerBlock row performed on a Swiss ball is a challenging exercise for the back, rear-deltoids, biceps, and core muscles. By keeping your elbows up and out you achieve a peak-contraction in the upper back. The dumbbell row on the Swiss ball can be added into your workout routine on your upper-body day, back and biceps day or as part of a circuit training plan.
The PowerBlock Swing is a great exercise that can be used as a strength exercise or conditioning exercise. It builds power and endurance in the hips and posterior chain. You can do the PowerBlock Swing on its own or as part of a circuit.
PowerBlock upright rows strengthen and define the shoulders and traps. The biceps also assist in pulling the dumbbells up. The dumbbell upright row should be performed with a moderate weight and care must be taken to use proper technique. If too heavy of a load is used with improper technique a shoulder injury may occur. A common injury at the shoulder joint is “impingement” in which the bones pinch the tendons in the shoulder rotators.
The Pulldown w/Handles build strength and definition in the upper back muscles. Pulldowns are an appropriate substitute for beginners who can’t perform pull-ups or chin-ups. The pulldown activates the latissimus dorsi muscle which provides the sought after “V” taper bodybuilders desire most.
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