Not So Conventional Exercise Thread II

[Citruscide]

I originally posted this at IronTrybe.com -- and now I'm bringing it over here to share with you all. I made a thread called "The Not So Conventional Exercise Thread" -- and this is the second installment. ENJOY!

I've found a few more exercises that aren't really used too frequently by the casual bodybuilder -- perhaps the guys in this forum, but I figured I would take the time to share some of the stuff I've found on the internet.

C-ditty
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The Ham Pull-Through -- Taken from T-MAG

"This is a favorite of guys like Dave Tate and Coach Davies. Attach a rope like you'd use for triceps pushdowns to a low pulley cable. Face away from the weight stack, straddle the cable and hold the rope at crotch level. (Yes, you'll find the rope in a peculiar position!)"

[Citruscide]

Taken from T-MAG

"We never thought we'd see the day when a big name strength coach recommended using a Smith machine, but with this exercise we understand why the Smith is suggested!

Christian Thibaudeau uses this plyometric movement to improve bench-pressing strength. The objective is to lower the bar to the chest, throw the load in the air, then catch it and start again. The load you use should be light, because the goal is not to just be explosive, but to be ballistic."

[Citruscide]

Taken from weighttrainersunited.com

This can be done on a flat bench or incline bench and
develops the muscles in the upper back.



Using the same grip you would for a bent over row or narrower,
start from a full stretch position and shrug the bar so that it rises toward your lower pec line without bending your arms.



Focus on shrugging back and down, not toward your ears. These can also be done underhand.

[Citruscide]

Taken from weighttrainersunited.com

High Pulls are identical to a Clean without the technique involved racking the weight on the shoulders at the top.



Take your deadlift starting position and accelerate the weight upward.




High pulls can be done to the neck, chest or even belt height if one desires
to go very heavy.

[Citruscide]

Taken from weighttrainersunited.com

Instead of standing on a raised platform, deadlift can be performed with 35 lb. plates to accomplish the same thing, a lower starting position. This is a good exercise for those who have trouble getting the deadlift moving off the floor.





The same can be done with Sumos

[Citruscide]

Taken from weighttrainersunited.com

The Jump Stretch Platform is made to work specifically with Jump Stretch Bands



The bands in the picture are clipped to prevent the bands from changing position when in use.





Using the Jump Stretch platform with bands allows a person to focus on improving their deadlift lockout.

[Citruscide]

I know this one made it on the last one... but i didn't have any pictures...

C-ditty
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Taken from weighttrainersunited.com

The box squat can correctly be done one of two ways. One way you just use the box as an idication you are reaching a particular depth. Using this method you squat down until you touch the box and come back up. Doing this frequently will help you reach the correct depth when squatting without the box. The other method is to sit on the box, relax the hip extenders briefly, then push back up with all the speed you can. This method builds power coming out of the hole as well as teaching you how to "sit back" into the squat. Using this method you can vary the box hieghts to target different specific points in the strength curve.



The motion begins just like a normal squat. Notice the placement of the box



Here is the trainee making contact with the box. Notice it has him right on the legal depth mark. You can vary this height to target different points in the strength curve.

[Citruscide]

Taken from Weighttrainersunited.com

The Board press is a great way to isolate the triceps in a bench specific motion. It is also a good way to work specific parts of the strength curve. The reverse grip benchpress lends itself to a good tricep workout. By adding the boards the shoulders are taken out of the motion while it becomes possible to use more weight.



The movement begins identically to a regular reverse grip benchpress.



You lower the weight until it touches the boards, pause then press.
The press here is being done with a competition grip. You can vary the grip any way you wish. These can also be done with a regular overhand grip to become even more specific to your competition benchpress.

[Citruscide]

taken from weighttrainersunited.com

Great for the rear delts and upper back.



Face Pulls: An overhand or underhand grip can be used. On a seated rowing machine or crossover pulley, set the pulley at approx. face height. From a standing or seated position, pull the handle or rope attachment towards your face/neck with elbows held high.



Contract your upper back and rear delt muscles by squeezing your shoulder blades together while keeping your chest held high. This exercise can also be done on a pulldown machine, pulling the bar or rope to the face.

[Citruscide]

Thanks for bearing with me while I posted all these 9 exercises up. I took the material in a cut and paste from T-Mag and Weighttrainersunited.com to have the information in a solidarity post on our site. So that the information would be available on a totally compiled basis.

I would have taken the time to put something together like this myself, without the cut and paste, but I am very busy right now with personal business (and professional) in my life right now... and wanted to be able to bring something to the board... even if it was a cut and paste.

C-ditty