Sandbag Lift, Squat and Press Combo

I have no video of this yet - but it's an easy movement. You pick up a sandbag from the floor, then press it above your head. Then bring it back down to your chest and hold it there, resting it on your pecks. Do a squat. Then put the sandbag back down. That is one rep. ... Read more

Dumbbell Snatch

The video shows this being done with great form.

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Cleans / Power Cleans

Barbell

This is a good video of the strict technique, but my view is that you can choose to involve as little of your legs as you choose according to how much emphasis you want to put on them. As a rule, the heavier the weight, the more you will need the legs.

Single-Arm Dumbbell

This is a slightly unusual video, but it's the only one I could find that illustrates what I believe to be a single-arm dumbbell clean. Some people seem to think other, more controlled, rear-delt targeting movements can be classed as cleans. I disagree.

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Dumbbell Swings

Single Arm

If you also watch the reflection of this dude in the mirror, you can figure out the full movement. I picked this because this is exactly how I perform the exercise. Like this guy, I also tend to use it as a finisher.

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Hyperextensions

This one works mainly the lower back. The two variations I use are floor and machine. The videos show these. If you are using a machine, you can also explore adding resistance by holding onto weights, wearing a weight vest or some other approach.

Machine Hyperextensions

I find using the machine gives the most control, since you can keep your legs stable during the movement. Not always practical though, since it's not the kind of equipment you keep at home.

Floor Hyperextensions

I often do these simply because there is no machine available. It's annoying that the legs also move, but once you get used to the movement it is possible to minimise that, as this guy demonstrates.

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Squats

Barbell Squat

I haven't done proper squats for a while, since I now focus on pistols to work my legs - however, here is a gratuitous video of a very strong guy squatting an awful lot of weight on a barbell.

Barbell Plate Partial Squats

I am not sure whether anyone else does these, so here is a video of me doing it. It's a great way to throw in a controlled set of partial squats at the end of a routine, simply to get the cardiovascular system working. I like the fact that the plates determine how far down you can go and that the centre of gravity is different from when holding dumbbells. The plates seem to stabilise the body more. I typically do 50-100 reps as a finisher with a 20kg or 25kg plate.

Swiss Ball Squats

I was told to do these by my physiotherapist while recovering from knee surgery - without the dumbbells initially. I think this variation puts less pressure on the knee because of the stability offered by the ball and the fact it allows you to lean back as you perform the movement.

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Sandbag Clean and Throw

Use the technique shown here to clean the sandbag, then throw it into the air as high as you can, slightly forwards, so that it doesn't come back and hit you. This adds a plyometric (explosive) element to the movement you cannot get with a dumbbell or barbell because of the damage you would cause if you released them!

Clearly you need a sandbag that's not so heavy that it cannot be thrown - the one being used in the clean and jerk video is perhaps a little heavy... ... Read more

Two-handed, Single Dumbbell Lift and Press

This is a home-spun exercise, although that's not to say no one else has thought of it before. The video shows me executing a couple of reps. I just invented it independantly. No doubt someone, somewhere has done it before. The key is to be methodical about each step, especially the change in grip on the way up and down.

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Headstand

The headstand is a basic gymnastic move. There are different variations - I have seen a number of videos showing a yoga version where you rest on your elbows. For now I am posting this single video of the basic headstand because it most closely approximates my approach and I have not yet attempted any other types.

Basic Headstand

This can be done with a wall for support or at least to catch you if you over-balance. You can also move into a and out of the headstand much more slowly - after a few consecutive slow headstands you can certainly feel it on your lower back and shoulders from the effort of stabilising.


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Reverse Hyperextension (Reverse Leg Raise)

The video shows this being done with a Swiss ball, but you can improvise - any method is fine if it allows you to keep your upper body stable and sufficient range of motion for the legs.

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Deadlift

No matter how much I get into bodyweight exercises, I cannot let go of deadlifts. They are just such a great all-body exercise. The videos show the different ways they can be done. It's one of the few exercises where I still use lifting straps on occasion.

Standard Deadlift

Stiff/Straight-Legged Deadlift

With this version, you keep the legs more or less entirely straight and make more use of the lower back. People often stand on a platform to get a greater stretch on the hamstrings.

I like that this guy does a standard deadlift for the first rep. This is a good approach, since it can be disproportionately hard to do that first rep with this variation - making it hard to have good form on the first rep if you are using a heavy weight. Another approach, if you have the necessary equipment, is to take the weight off a rack at waist height to start.

Romanian Deadlift

Some people seem to think the Romanian deadlift is basically the same as the stiff-legged. But there are some differences and this article explains them well. Essentially, you do not go as far down with the bar (i.e. do not stand on a platform) and therefore there is no rounding of the back at the bottom. You also bend the legs a little more.



23.09.10: I recently videoed myself doing RDLs, and found my form was not good. After dropping the weight, and trying again the week after, things are looking better:

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Clean and Press (or Jerk)

This is basically about getting an object above your head at arms length. It's basically a clean or power clean followed by pressing the weight above your head.

Whether or not you do a 'press' or a 'jerk' really depends on the extent to which you recruit your legs to give initial momentum to driving the weight above your head. It's a fine line. Just do what feels best for the weight you are using and let other people worry about semantics!

N.B. I am not including the snatch here - just pressing or jerking the weight above the head.

Barbell

Dumbbell

Sandbag

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