Bicep curls

Oh, say it ain't so.......an entire post dedicated to the most riduculous and self-serving exercise in the known universe? When I think bicep curl, I immediately conjure up an image of a young male preening unapologetically in front of the gym mirror. Said male posesses outsized arms and chest with puny under-developed legs and believes he is entitled to monopolize the entire dumbbell rack. Excuse me while I scream loudly inside (Raaaaaaarrrrgghhh!).

By itself the bicep curl is intended to develop the size of the biceps and biceps brachii group and does little to enable athletic performance. It is a "body building" exercise which adds mass (hypertrophy) but has little use other than filling out the sleeves of a t-shirt.

However, to disregard the development and strength of the bicep is just as foolish as standing in front of the mirror doing alternating dumbbell curls. The bicep plays an important role in pulling based exercises and is integral for pull-ups, back rows, and underhanded lifts.



Using a rope and a sandbag adds a dynamic and functional element to the bicep curls and incorporates the forearm like few exercises can. The neutral grip, and the swaying of the bag provides a much more challenging and effective movement for developing bicep and forearm strength. The anterior deltoid also takes a major hit as it supports and elevates the bag away from the body.



In keeping with my training philosophy, I would generally advise that these are performed after the primary pulling exercises have been completed. Curls are an adjunct to real movements, not a substitution.

Till next time,



M

Squat press-Squat...........throw!

The Squat press is easily one of the top three, full-body strengthening exercises. For all around strength and the development of the crucial leg-shoulder kinetic link, the squat press is an indisposable tool.

The key (as with most squats) is to maintain good lower back posture throughout the lift. If you feel your lower back rounding at the bottom of the lift, more attention should be paid to developing lower back strength as a supplementary exercise. Back extensions are ideal for this purpose.

As for technique.....feet should be shoulder width or slightly wider and the bar should "rest" parallel with the top of the shoulder at the bottom of the movement. As with all power based movements, the finish is high with arms fully extended and positioned slightly behind the ear.


Photo courtesy of: www.crossfit.com

Focus on pushing explosively from the bottom and letting the momentum of the leg movement "drive" the bar. This will aid in the speed and safety of the the lift. For an equisite example please review the previous image. Yeah......you wish you squatted like a girl.

A closely related exercise is the squat throw. This exercise closely replicates the squat press but adds the functionaility and power of an actual throw. These two exercises complement each other and create a natural "complex" as used in more advanced training schemes.

As for technique, the pre-squat is performed to approximately half the depth of the squat press (45 degrees). This shallower squat angle increases speed and power transfer to the bag. Push the bag explosively from the top of the shoulder aiming to maximize distance with every throw.






Anyway, I wanted to post a nice little summer welcome work-out. It's so warm and welcoming I shall call it "Summer Welcome".

Summer Welcome

10-minutes light to moderate running or cycling

Squat Press- 4 sets

Set #1: 20X

Set #2: 12-15X

Set #3 & 4: 10-12X

Take 1-2 minutes rest between sets

Sandbag squat throws (10-35 pound bag)

3 sets : 10X

Take 1-minute between sets of throws

Shoulder side raises

3 sets- 12-25X

superset with

Biceps curls (rope and bag or dumbbell)

3 sets-15-25X

Sit-ups- 150X

Have fun....this is not a killer but it is enough to provide a good tough outdoor workout. If you are unable to train outside substitute tricep push-ups for the bag tosses.

Till next time,



M