Fitness | Online Personal Training

After my article Stick Your Neck Out was published; I surprisingly caught some flack from the “hardcore” types just because I showed a stability ball being used in a few of the exercise applications.

Since I’m not emotionally attached to any one piece of equipment or style of training, I was not upset in the least about this. However, it did make me realize how misunderstood the Swiss ball is within the “hardcore strength” community.

So, in light of this realization, I’m stepping up to set the record straight once and for all about Swiss balls and how they should and shouldn’t be utilized in and effective strength program.

Don’t Hate the Player, Hate the Game
My friend and colleague Coach Rob Simonelli brought up an interesting point when he and I were discussing this article and why serious weight lifters dislike Swiss balls. Rob said “What serious lifters don’t understand is that it’s not so much that they dislike Swiss balls, it’s that they dislike what Swiss Balls represent”.

He was absolutely right. Hardcore weightlifters have made Swiss balls guilty by association just because there are a bunch of “functional trainers” out there doing some seriously ridiculous stuff on them.
This doesn’t mean that Swiss balls can’t be use for stuff that actually has value.
To all you Swiss ball haters out there, I want you to ask yourself one question; “Am I blaming the tool or the practitioner?”

I think you will realize that myself and Rob and are correct in saying that, the Swiss ball, like everything else in the gym is just a tool. One that can be used or abused depending on whose hands it’s in. Just because there are people out there abusing a certain tool doesn’t mean we should throw it out of the tool box all together. If that were the case, we wouldn’t use any equipment at all judging by what I’ve seen done with barbells and dumbbells these days.

Now let’s get one thing clear, the title of this article is not called “Swiss Ball Exercises that You Need to Do Everyday or Else Your Will Go to Pot”. The exercises shown in this article are in no way a necessity, they are just other options to challenge your body in a positive manner and compliment your “core” lifts.

In other words, they are just tools in the tool box.

You just have to know when to use the tools you’ve got.

When Instability and Strength is Actually Good

Recently, I got to attend one of my friend Eric Cressey’s classes on training the overhead athlete. During his workshop, Eric made a great point that I feel is relevant to this article. He said that although it has been found that unstable surface training for the lower body has been found to be ineffective and in some cases even counterproductive for healthy individuals, instability training for the upper body may actually be beneficial. Eric went on to explain that it all has to do with the fact that the lower body predominantly functions in a close chained (both feet in contact with the ground) manner that does not normally involve the ground moving underneath it. However, the upper body functions in more of an open chained (no ground or solid surface contact) manner with things more likely to move and change position.
This makes a lot of sense if you think of a football lineman blocking a pass rusher. The lineman’s feet are dealing with a flat and stable ground while his upper body is all over place dealing with another body moving in every which way trying to get around him.
Now that I have hopefully changed your mind about the Swiss ball, I’m going to provide you a list of exercises using the Swiss ball that we have found to be beneficial to our clients, athletes and physique competitors.

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The Exercises

Y,T,W, L Shoulder Circuit w/Swiss Ball

The reason why we preffer to use the Swiss ball while performing our Y,T,W, L shoulder circuits has nothing to do with the shoulders themselves but has everything to do with the trunk. In that, when athletes perform the Y,T,W, Lcircuits on a flat surface like the floor or a bench, they usually start to extend from their lower back in a superman like position. This is normally due to the fact that they, like many athletes, lack ample shoulder flexion. Therfore, they attempt to kick in the lumbar extensors to help raise the arms.

If you reffer to my article How Not to Warm Up, you will see why this type of movement is undesirable. We all tend to slouch and sit too much, in doing so we create length and weakness in the thoracic area. So, the real goal here is to somehow create extension at the thoracic spine, not the lumbar spine. This can be successfully accomplished by performing the Y,T,W shoulder circuit on a Swiss ball.

With the swiss ball and some correct positioning, the extension comes from the thoracic spine
We position our athletes so that the apex of their thoracic curve during flexion over the ball is over top the apex of the ball itself. We also have them flex at the hip joint which further decreases extension at the lumbar spine. This enables us to get more bang for our buck.
We build endurance in all the muscles invovled in extending the thoracic spine while simutaneously reaping the benefits of the Y,T,W, L shoulder circuit.

The Swiss Ball Dumbbell Chest Press

The swiss ball chest press allows us to build flexibilty in hip flexors, strength endurance in the anterior neck muscles and glutes while simultaneously building upper body pushing strength.
The swiss ball chest press is the only exercise that we use a swiss ball in combination with weights. However, because it involves an unstable surface, we only use it while performing repetitive effort lifts and never use it while performing dynamic or max effort lifts.
Many people will agrue about the instability of the ball interferring with strength output. When I meet coaches that are of that mindset, I tell them two things;

1. If the feet are positioned shoulder width or wider, the instability is pretty much canceled out.

2. We agree that instabilty interferes with max strength output. This is why we ONLY use this exercise with submaximal loads as in a hypertrophy phase or repetitive effort phase.

In my mind, if you want allot of bang for your buck the Swiss ball chest press is a great choice.

Swiss Ball Perturbations

This is one of the most popular exercises we use at Performance University amoung our high level athlets and recreational clients alike.. Swiss perturbations are a fun and very effective way to develop rock solid core stability. The goal of the person holding the ball is to maintain optimal alignment and own the position thay began in. With each diffrent strike of the ball, the torso as to make a slight adjustment to maintain control of its position. Thi is what Rehab spractioners call rythmic stabilization. We call it a damn good exercise.

The unpredicatable nature of this exercise makes it more functional than most other “core stabilization” exercises.

This exercise can be progressed by the partner striking the ball with slightly more force or the holder standing with the feet closer together or in a stagered stance.

Swiss Ball Roll Out

The swiss ball roll out is one of our favorite exerciss for training the anterior trunk muscles. We like it because it devloped torso strength and pelvic control without putting the spine in a flexed position as it would be in a crunch or sit up type exercise. Mike Boyle produced a great article called Anterior Core Training that thoroughly desribes the theory and methodolgy behind movements like the swiss ball roll out. In that same article, Boyle also diplayed many progressions to the swiss ball roll out involving tools like the ab dolley and arko wheels. However, if you don’t have all of those tools/toys available to you, here are some simple progression strategies you can use.

The beginers version of the Swiss ball roll out starts with the elbows bent and forearms resting on the ball.

This exercise can then be progressed by raising the torso and straightening the arms. This lengthens the lever arm and increases the demand on the anterior core. Shown below.

On both of these roll out variations be sure to extend both your arms and legs while maintaining a fairly neutral spine. Only go out as far as you can without losing optimal spinal alignment.

The Reverse Ball Roll Out

As of late we have been using another variation of the roll out which we call reverse roll outs. To perform the reverse roll out, hold on to a stable object such as a weight bench. While maintaining alignment, extend your lower body until reaching a superman type position. Return to the starting position and repeat.

The height of surface your holding onto should be approx. even to the height of the ball. In the picture above, Tim is holding on to a bar that is slightly higher than the ball underneath his legs. You can see how this is causing him to sag slightly at his low back. We were in the process of moving our gym during this photo shoot and we had to work with what we had left in the gym.

Swiss Ball Toe Plank

This is another great anterior core exercise. We usually perform holds for anywhere from 10-20 seconds. Proper form for this exercise is pretty much self explanatory.

Swiss Ball Knee Tucks

If you have fairly decent “core strength”, Swiss ball knee tucks aren’t really that difficult. This is why we don’t use this exercise with the intention of building strength. We use this exercise to build awareness of what the rehab world calls” hip/back disassociation”.

All this really means is, how well you can move at your hips without moving at your lumbar spine. There are a lot of ways to accomplish this which are beyond the scope of this article. However, in the context of the Swiss ball knee tuck exercise, we want our athletes to be able to flex at their hip without flexing at their low back. If they can accomplish this, it shows that they posses good hip/back disassociation.

Athletes with poor hip back disassociation will always compensate for a lack of hip mobility by increasing mobility at the lumbar spine. Which according to the latest research is designed for stability, not mobility? My article How NOT to Warm Up covers that science in great detail.
The science aside, just keep this little saying in mind, “what your hips lack can hurt your back”.

So, yeah…do your knee tucks.

1 Leg Swiss Ball Knee Tuck

This version of the knee tuck is much more difficult than the previous because there is an added rotary component. Although there is no visual rotation, the athlete has to work to prevent gravity form pulling them into rotation on the side of the lifted leg. This is what my good friend JC Santana calls “training the invisible. This is an important point to keep in mind anytime you go from a bi-lateral position to a unilateral position.

1 Arm Holds

This is another one that’s pretty self explanatory. Simply maintain optimal spinal alignment while keeping your arm locked out. We use holds ranging from 5-15sec.
This one is just plain tough!

Swiss ball Straight Leg Bridge

We always make sure to encourage our athletes to create the lift using from their hamstrings and glutes, not from their low back. Athletes with an increased lordosis (low back curve) will find this more difficult and therefore tend to need more coaching on movements like this.

Yes, I know you can also do this on a bench but our athletes seem to like it better with the ball. So, as they say, “the customer is always right”.

Plus, you can’t do some of the progressions I’m about to show you on a bench.

Straight Leg Bridges (w/Long Lever)

We learned this progression from Coach JC Santana. It’s a great way to integrate in the calf’s and increase the overall difficulty on your posterior muscles.

Be sure to keep the heels off the ball.

1 Leg Hip Bridges (w/straight leg)

These are not only a great progression to the 2 leg bridges but they serve as a nice compliment to the 1 leg knee tucks.

These work on improving hip/back disassociation in extension. We want to see the extension coming from the hips and glutes and not from the low back. We encourage our athletes to keep the lifted knee stable during this exercise. If the knee moves, it means that the pelvis is moving and therefore stability is lost.

Swiss Ball Bent Leg Bridges

The bent leg bridges are more glute dominant bridge than the straight leg version. That said, your hamstring have to work isometrically to hold the ball in place while the hips rise and fall.
We normally just alternate straight and bent leg bridges each workout.

Swiss Ball Bent Leg Bridge (1 Leg)

The rules on the one leg version are the same as above. Just be sure to prevent any sort of pelvic rotation due to the reduced base of support.

Swiss Ball Leg Curls

Once you can successfully perform both the straight and bent leg exercises. We simply combine the two moves to make the leg curl. This you really can’t do with a bench. You can do this with a slide board if you have access to one.

Once your hips lift up, they don’t come down until the set is complete. Be sure to lift your hips higher up as the legs curl in. This will create a straight line between the knee, hip, and torso.

Aside from glute ham raises is the only exercise that allows us to train hip extension and knee flexion simultaneously. Those two motions are always coupled together during any locomotive type action.

Running involves the combined action hip extension and knee flexion of the rear leg as it prepares to pull through

1 Leg Ball Curl

This progression from the two leg curl, when done correctly, will challenge even the most advanced athlete.

Swiss Ball Complex

Once each one these exercises are mastered separately, we like to combine them into a Swiss ball complex. We use this complex as part of an active dynamic warm up, as a warm down or as active rest on recovery days.

We start with roll outs for 10-20 reps

Then to push ups for 10-20 for reps

Followed up with the Y,T,W,L shoulder circuit for 10-15reps each letter

Then move to knee tucks for 10-20 reps

We finish with a toes on ball plank hold for 10-30 seconds

This entire complex is normally performed for 1-3 sets and 0-60 seconds rest between sets. Three rounds of this at 20 reps each exercise with no break is just plain tough.

This complex is very popular with our clients and athletes because it has a smooth flow from between exercises, it’s easy to remember and it gets a lot of quality work done in little time. Aside from that, it’s kind of fun.

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Final Comments

Well, there you have it, the definitive list of Swiss ball exercises that don’t suck.
If it’s not on this list and it involves a Swiss ball then…well, you get the point.

The exercises on this list have been a part of our performance and physique programs for many years. They have been used at some point by just about everyone who has walked through our doors.

I can’t honestly tell you that these Swiss ball are solely responsible for our clients and athletes consistently getting bigger stronger and faster.
But I can tell you that they sure as hell haven’t hurt.

There is an endless array of strength training routines and exercise theories out there, most of it geared toward bodybuilders and advanced exercisers. If you’re a strength training beginner, it’s quite easy to become totally confused by all of the anatomical terms and gym jargon. Knowing the basics of any safe and effective strength training routine is the key to success. First, you should familiarize yourself with the names of the major muscle groups and the exercises that target them. Then we will answer some of the questions that most beginners have about setting up strength training routines.

The Major Muscle Groups

When selecting exercises for your workout routine, it’s important to choose at least one exercise for each major muscle group. This prevents muscle imbalances that can lead to injury. Let’s take a look at the major muscle groups and a few of the exercises that target them:

Shoulders

Deltoids Muscle – The cap of the shoulder. This muscle has three parts, anterior deltoid muscle (the front), medial deltoid muscle (the middle), and posterior deltoid muscle (the rear). Different exercise movements can be used to exercise the different muscle heads. The anterior deltoid muscle is exercised with push-ups, bench press, and the dumbbell press. Lateral raises target the medial deltoid muscle. Seated rows, bent rows and one arm dumbbell rows target the posterior deltoid muscle.

Back

Erector Spinae Muscle- Muscles that extend the back and aid in good posture. Workout routines that include the back extensions can be used to target them. These muscles also come into play during dumbbell squats and deadlifts.

Latisimus Dorsi Muscle – Large muscles of the mid-back. When properly trained they give the back a nice V shape, making the waist appear smaller. Exercises include dumbbell pullovers, barbell pullovers, bent rows, parallel bar dips, and the lat pulldowns.

Rhomboids Muscle – Muscles in the middle of the upper back between the shoulder blades. They can be strength trained by performing back lat pulldowns, bent rows, dumbbell shrugs, and other weight training exercises that bring the shoulder blades together.

Trapezius Muscle – Upper portion of the back, sometimes referred to as traps. The upper trapezius is the muscle running from the back of the neck to the shoulder. Weight training exercises include upright rows, and barbell and dumbbell shrugs.

Chest

Pectoralis Major Muscle – Large fan shaped muscle that covers the front of the upper chest. Exercises for chest workouts include incline, decline, close-grip and dumbbell press; push-ups; and incline and regular dumbbell flys.

Arms

Biceps Muscle – The muscle located in the front of the upper arm. The best biceps exercise are biceps curls. You can strength train biceps with barbells, dumbbells, or weight training machines. Other pulling movements like chin-ups and upright rows can also be used in biceps workouts.

Triceps Muscle – The back of the upper arm. Workout routines geared to exercise the triceps muscles include pushing movements like push-ups, dips, triceps extensions, triceps kick-backs, and pushdowns. The triceps also will be strength trained during the inclined, flat and declined bench press.

Abdominals

These muscles include the rectus abdominus muscle, a large flat muscle running the length of the abdomen, and the external obliques muscle, which run down the sides and front of the abdomen. Exercises such as standard crunches workout the rectus abdominus muscles. Reverse curls and crunches (where the hips are lifted instead of the head and shoulders) exercises the lower portion of this muscle. Crunches involving a rotation or twist work the external obliques muscles. The abdominal muscles can be targeted with workouts without weights such as the ones previously described.

Buttocks

Gluteals Muscle – This group of muscles (often referred to as glutes) includes the gluteus maximus muscle, which is the big muscle covering your butt. Common strength training exercises are the squat and the leg press. The glutes muscles also come into play during lunges, cable kick backs, and cable hip abductions exercises.

Legs

Quadriceps Muscle – This group of four muscles (referred to as quads) makes up the front of the thigh. Exercises used to develop them include squats, lunges, leg extensions, and leg presses exercises.

Hamstrings Muscle – These muscles make up the back of the thigh. Weight training exercises include squats, lunges, leg presses, and leg curls.

Hip Abductors Muscle and Adductors Muscle – These are the muscles of the inner and outer thigh. The abductors muscles are on the outside and move the leg away from the body. The adductors muscles are on the inside and pull the leg across the centerline of the body. These muscles can be strength training with a variety of cable adductions, cable hip abductions, floor hip extensions and floor hip abductions exercises.

Calf Muscle – The calf muscles are on the back or the lower leg. They include the gastrocnemius muscle and the soleus muscle. The gastrocnemius muscles is what gives the calf its strong rounded shape. The soleus is a flat muscle running under the gastrocnemius muscle. Standing calf raises give the gastrocnemius muscle a good workout, while seated barbell calf raises are good for strength training the soleus muscle. These muscles may be small, but they can handle a relatively large amount of weight during weight training routines.

Clubbell Basics

Safety First!!!! Coach Sonnon and we as well emphasize safety first and always. Flying Clubbells® will wreak havoc on pets, children, houses etc. Use the safety straps and make sure you have adequate clearance in ALL directions: front, back, both sides and overhead. Make sure the pets and the kids aren’t around and that there are no obstacles nearby. An area of 6 feet in each direction including 6 feet above your head should be adequate unless you are very tall.

Approach the Clubbells® and if they are lying down stand them up one at a time. Your body position should be such that your butt is back, you are folded at the hips, your head is up and chest is out. This is very close to the KB swing stance but the knees aren’t bent as much as with kettlebells.

To grip the Clubbell®, slip the hand through the safety strap, grasp the handle with the web of the hand pointing down and wrap each finger around the handle, pinky first. The thumb goes over the fingers. When using the CB your grip tension will vary from being tight to loose to tight. If you try to crush the handle throughout an exercise you will wind up with tendinitis from overuse.

To get a feel for the weight and your grip strength always start by performing three forearm swings, as they are called in the book. The forearm is a short movement involving the legs in an up and down rhythm which allows the Clubbells® to move forward and backward. The movement comes not from the arms so much as from the body movement. The forearm swing is done prior to almost every Clubbells® exercise. To perform it, stand up enough so that the Clubbells® will just clear the floor. The arms are straight, elbows locked and shoulders down. When the Clubbells® move forward the forearms rotate inward, when the Clubbells® move backward the forearms turn outward.

The Swing

The first and most basic movement with the Clubbell® is the swing. The swing is performed with one or two Clubbells®, gripped as described above. After doing the three forearm swings, drive your pelvis forward and snap the hips, contract the glutes, hamstrings and quads and transfer the power of your body into your arms to propel the Clubbells® upward. Keep the shoulders down and the elbows locked. This movement is not done with the shoulders and arms but with the hips. The arms merely act as bands to transfer the power of the body though to the wrists and into the Clubbells®. The gripping muscles will get a great workout from doing these, but the shoulders should feel good. The movement should be smooth at all times. To prevent injury never jerk the Clubbells®. Also, don’t lean back at the top of the swing. Your body should be vertical when the Clubbells® reach their peak. The height of the Clubbells® at the top of the swing depends on how much snap you put into your hips. However you should not bring the bells straight overhead, but rather to about 10 to 15 degrees from vertical. Your vision should be focused on a point in the distance, a spot on the wall for example, then as the Clubbells® come to shoulder height, your vision should follow them to the apex. As they go down the vision should switch back to that fixed point in the distance.

While performing the swing the grip protocol should be tight at the start, relaxed slightly throughout the movement, and tight at the peak of the swing. Relax the grip slightly on the way back down and crush the handle at the bottom of the movement.

On the downward portion of the swing, again keep the shoulders down and the elbows locked Let the legs absorb the force of the Clubbells® by folding at the hips and bending the knees. The Clubbells® will be behind you at this point so drive forward with the hips again and move the Clubbells® up with the hip snap. When your grip starts to give out, end the set. Strive for 15 to 20 reps per set and 3 to 5 sets.

The Clean to Order

The next move is the Clean to Order. The Order is the position of the Clubbells® where they are at rest vertically in front of your body with the bottom pointed up, your elbow bent to 90 degrees and resting against your lower ribs. Your grip holds the Clubbells® in place; you must squeeze the handle hard to keep it steady and under control. Coach Sonnon calls this “stopping it on a dime”. You should not hold a static position for more than 3 to 5 seconds. Going beyond that time tremendously increases the risk of muscle, tendon, and ligament damage.

“Ahh”, you are probably wondering, “How do I get the Clubbell into the Order position?”… By using the Clean movement. As with the swing, approach the Clubbells® and assume the correct grip and stance and do three forearm swings then, after the third one, drive with the hips and flip the hands up and the elbows down. The clean is a pulling movement. Don’t swing the Clubbells® out in front of you but instead rip the Clubbells® off the floor or from the hang position. As you pull up drop your elbows and rotate your forearms outward so the elbows point down and the bottom of the Clubbells® are pointing to the ceiling. As you catch the Clubbells® in the Order position, absorb the shock with your legs by flexing the knees as you bring the elbows in to the ribs stopping the movement of the Clubbells®. Dipping the knees will work your legs and allow you to do increased reps by not over-taxing the hands, wrists and forearms. Remember to breathe as you are doing the movement; exhale on the pull, inhale on the “catch” in the order position, exhale as you come back up and return the Clubbells® to the starting position.

Caution! – Until you get the feel for them the Clubbells® may waiver a bit as you are catching them so make sure you keep them under control.

With one or two Clubbells®, work up to sets of 15 to 20. Listen to your body. If you feel your grip giving out then stop the set! You are not trying to go to failure. In fact, with this type of exercise going to failure is detrimental to obtaining positive results and can also be dangerous to yourself and your surroundings, particularly during the learning phase,. The number of sets should be between 3 and 5, depending on your current strength levels. Rest between sets should be long enough that you feel you can do another full set without loss of form and grip.

The Snatch

The Clubbell snatch is similar to the kettlebell snatch, starting off like the Clubbell® Clean. Approach the Clubbells® as before. As with the Clean, you rip them off the floor, but unlike the Clean the end position of the Clubbells® will be with arms fully extended, close to the top position in the swing. As you rip the Clubbells® off the floor pull high with both arms until they are overhead with the elbows locked. Make sure you don’t shorten the pulling motion and press the Clubbells® into the locked out position; that is a Torch Press and will be discussed later.

Let’s take a moment to discuss the shoulder position while overhead and locked out. In the snatch and various pressing and circular movements, mention is made of packing the shoulder joint. What this means is that the shoulder should be down inside the socket and not extended. Don’t reach with your shoulders. When using the Clubbells® and with kettlebells as well, if the shoulders aren’t packed tight you risk serious injury. This is because the extended shoulder is much weaker as it relies solely on the tendons and ligaments to hold it in place. A packed shoulder uses the structure of the body to support the joint.

That said, KEEP THE SHOULDERS PACKED at the top position of the snatch. Hold this position for three to five seconds then rotate the forearms inward as the Clubbells® come down so the fat end of the Clubbells® points downward. Let them go behind you slightly at the bottom and bend the knees to absorb the shock and drive them back up using the hip snap as you did with the swing. Remember to rip them up don’t just swing them.

The grip protocol is crush-grip while starting the pull, slightly relaxed as they rise and crush-grip at the top. Now if you REALLY want to trash your forearms and hands, perform a leverage move. At the top position, instead of holding it for three to five seconds, flex your wrist inward so that the head of the Clubbell® comes toward you, then leverage it back so your wrist is straight again, then bring them down for another rep. Doing the leverage press will probably decrease your rep count because of the enormous amount of forearm and wrist strength this movement takes!

The Torch Press

The Torch press is a Clean to Order (CTO) followed by a press to bring the Clubbells® to the same point as in a Snatch. From the CTO position, literally press the Clubbells® up using the legs and hip snap for drive. When you do the CTO you should be using a knee dip to absorb the shock. Use it to drive the Clubbells® to the overhead position. Keep the shoulders packed and the grip tight throughout the press. As with the Snatch you can do the leverage movement with the wrists at the top position. To bring the Clubbells® down, reverse the pressing movement by actively pulling them back to the CTO position then put them down as with the CTO. The difference between the Snatch and the Torch Press is subtle and you may not notice the difference if you watch an experienced Knuckledragger perform them. When done smoothly, the Torch Press passes through the CTO position without stopping and rises up to the locked-out position.

The Pendulum

The Pendulum is a hybrid movement. It combines the movement of a chest high/shoulder high swing with a Clean to Order. You start the Pendulum as you do with a swing but, instead of bringing the arms overhead, bend your elbows when your hands get to upper chest/shoulder height. Then bring the elbows into the CTO position with the elbows resting against your lower ribs or just under them. Bend the knees for shock absorption and brace with the abs to protect the back. Stop the momentum of the Clubbells®. To complete the rep use the hip snap to launch the Clubbells® out in front of you. Straighten your arms and allow the Clubbells® to reverse the arc so they go down smoothly to either side and past you. Again dip the knees to absorb the shock and to generate the power needed for the next rep.

At the beginning of this article we mentioned Clubbells® really work the legs, but by now you may be wondering how that is possible since, if you have been following the directions and doing the various exercises, you probably haven’t felt much in your legs. Well that is about to change! The Pendulum combined with a deep squat will fry your entire lower body; glutes, hamstrings, quads and even your feet will feel the effects. Adding the front squat to the Pendulum is merely a matter of squatting when catching the Clubbells® in the CTO position instead of just dipping the knees. Then from the bottom position you rise and snap the hips to propel the Clubbells® out away from you. Lock out the elbows and let the CBs return to the bottom position in a smooth manner. As they go past and behind your legs, dip the knees and drive forward to propel the Clubbells® back out in front. Try 20 reps of these and then tell me you don’t feel your legs!!!

With these few Clubbell® exercises you can craft a pretty good workout, but since Clubbells® are about Circular Strength you should incorporate circular movements. So far we have only discussed working in one plane which is the same as most other weight lifting movement. The primary benefit of Circular Strength Training (CTS) and Clubbells® is the ability to work the shoulder in other directions. These include circular movements around the body, in front of the body and casts and presses to the sides. In the future issues we will be discussing some of the other basic Clubbell movements and creating a more difficult workout routine around them. After we have covered the basics we will start to combine several different movements into a combination routine that will work your body in new and interesting ways.

Workouts

In the beginning it is best to get a feel for your Clubbells®. So rather than give you a killer routine, I’m going to give you a basic routine designed to allow you to learn the exercises described above. Don’t worry; you’ll still get a good workout, it will just be different.

Ready? First let’s practice the Swing. If you are using 1 Clubbell® do the same work on both sides.

3 Sets 10 Reps and rest 1 minute between sets

In between sets do wrist rotations and shake your fingers like you are shaking water off them. This will help loosen the hands, fingers and forearms

In between exercises stretch, walk around or do some BodyFlow exercises and rest for about 3 to 5 minutes or longer if necessary. This will give your poor hands and forearms time to regain some feeling!

Next up we’ll work the Clean To Order. Remember to rip the Clubbells® up and dip the knees when catching them.

3 sets 10 reps rest 1 minute between sets

Shake out those arms, hands and fingers between sets and rest 3 to 5 minutes before working on the Torch Press.

2 sets 10 reps 1 to 1 ½ minutes between sets.

Why only 2 sets? I’m glad you asked. You have already worked gripping muscles pretty hard practicing the CTO and now you are working those same muscles plus having to press the Clubbells® and hold them overhead. Your grip should be toast by now.

Remember we are learning the exercises at this stage. DON’T GO TO FAILURE!!! For some of you this may be more than you can handle. If so, then reduce the rep to 7 or 8 per set or just stop and pick up again later or even the next day. Go by how you feel not by what this workout says. In a future article we will discuss the Rate of Perceived Exertion or how the same work can feel easier or harder on any given day.

Again, allow 3 to 5 minutes of rest between exercises, more if you feel you need it. Now, if you are still able to pick up the Clubbells® and hold on to them we will do the Snatch. If you don’t feel confidant that your grip will hold out practice the snatch on a different day substituting it for the Torch Press.

3 sets 10 reps 1 minute rest between sets and 3 to 5 minutes after finishing the sets

By now you can see that the hands and forearms get a ton of work and so far the shoulder have only received a little and the legs pretty much none, so lets fix that by doing the Pendulums with a front squat or the Swipe as Coach Sonnon calls them. Again the Pendulum is a swing to the Order position and sinking into a front squat as the Clubbells® come in to that Order position. From the bottom drive up and thrust the Clubbells® out n front of you and allow them to swing back behind you. Drive forward from the hips and repeat.

2 sets of 10 with 1 to minutes rest between sets.

By now you should be fairly tired and doing the Swipe will finish you off. Listen to your body and if you start to loose control of the Clubbells® in the front squat position it is time to terminate the set.

Normally you would perform these exercises in a progression from most difficult to easiest, but while you are still learning the moves, learn the easy ones first then when you feel comfortable with them move on to the more advanced, more strenuous exercises. Typically the Snatch or Torch Press would be first, then the Swipe (Pendulum + Front Squat), Clean To Order, and finally the Swing.

Here’s a slightly more advanced workout for after you have mastered the basics. Do this as a circuit and repeat 3 times. Rest 5 minutes between circuits.

Exercise

Sets

Reps

Rest

Torch Press

1

10

1 minute

Swing

1

10

1 minute

Snatch

1

10

1 minute

Clean To Order

1

10

1 minute

Swipe

1

10

1 minute

I put the easier swing between the Torch Press and the Snatch to work the shoulders with a different movement which will help recovery before the Snatch. Also since the Swing is less stressful to the grip it allows you a little more recovery time for the gripping muscles.

I hope you enjoy these workouts. Next time we’ll add some more exercises that move the Clubbells® across the body instead of beside it give you some more routines to practice with. In addition we’ll see two moves that bring the Clubbells® around the body and introduce the Cast movements.

Enjoy!

To view the images that go with this article go here

There is an endless choice of exercises to include in a weight training program and they can all be quite effective if performed with proper technique and intensity. However, some exercises have a far greater positive impact on the body and should be included in your training program each week. If a range of goals can be achieved from just one movement then it becomes more efficient and more effective than an exercise that has only one specific goal. We are talking about Free-weight, Compound Exercises.

What Is A Compound Exercise?

A compound exercise is a movement that occurs through two or more joints in the body involving a range of muscle groups. It is a synchronised, coordinated, team-effort and is an effective way to build muscle strength, size, tone and fitness.

Example: The Squat – this a compound free-weight exercise that delivers resistance and movement through the hip, knee and ankle joints engaging a diverse range of muscles.

Movements that occur through a single joint are called Isolation Exercises. They can be very useful but are inefficient as limited muscles are involved.

Example: Leg Extension – this is an isolation exercise that only affects the muscles used in knee-extension (the quads).

What Are The Benefits Of Employing Compound Movements?

* They are time-efficient because many muscles are trained in a single exercise. If you are using isolation exercises more are required because fewer muscles are involved.
Example: A ‘Push-press’ trains the shoulders, triceps, quads, glutes and a range of ancillary muscles. If you were performing isolation exercise to train these muscles you would need to do ‘lateral raises, tricep extensions, leg extensions, hip extensions’ and more to emulate the same amount of muscular stimulation.
* There is a greater capacity to build mass and strength. This is because heavy loads can be applied safely with the pressure divided between multiple joints and muscle groups all contributing varying levels of force.
* Inter-muscular coordination is learned through different muscle groups and joints interacting to execute a large, complex movement with synchronised efficiency. This means that the muscles become a powerful team that work well together.
* There is a reduced risk of injury (if good technique is always applied). With compound movements the load and stress is shared between many muscle groups and joints. During an isolation movement a single joint must handle the lot.
* You must build a strong core and mid-section. If you intend to lift heavy weights with good technique and intensity your abdominals, lower back and the inner muscles of the spine must be strong. Focussing on compound exercises will stabilise your body and keep you safe. Build up the weights slowly and engage your abs and core all the time.
* A positive hormonal environment is created when big muscles are stimulated with big exercises. When you focus on the big exercises larger amounts of growth hormone and testosterone are released into the system to support your body’s battle with the heavy weights.
* The cardio-vascular system is more heavily involved because the greater amount of large muscles working in compound movements require increased quantities of blood and oxygen. This of course must be supplied by the heart and lungs.

10 Great Exercises

1.Deadlift

Why?

It is a great foundation exercise that involves many muscles groups that must interact safely to potentially lift very heavy weights. Expect massive increases in strength and size on the quads, glutes and traps and muscle thickness in the middle and lower back. It is a workout unto itself.

Technique

* Set up a barbell (BB) on a rack at waist height
* Grasp the BB with straight arms a hand-space wider than your hips
* Feet are shoulder width apart with toes slightly turned out
* Head and chest are up with the back arched and the abdominals engaged
* With the BB against the thighs slowly lower it towards the floor bending the knees, letting the hip go backwards and the chest go forwards
* During the descent; the back must remain arched, the abdominals must remain engaged and the BB must remain in constant contact with the front of the legs
* Stop at the point where you either reach the floor or your lower back starts to round then be ready to perform the ascent
* Before you lift the BB back up to the starting point force the hip down and the chest up, tighten the abs then pull with the legs not the lower back
* Follow the same path up as you did on the way down and stand up straight at the top
* Breathe in on the way down and out on the way up
* After a warm-up and stretch pyramid the weights and perform; 1 x 15, 1 x 10, 2 x 7

2.Medium Grip Chin-up

Why?

This is the best exercise for building serious back width and arm thickness. Massive amounts of controlled, positive stress are powered through the latissimus dorsi (lats) and the muscles surrounding the shoulder blades (scapula). The biceps and forearms also get thoroughly trained by assisting the back muscles. Neutral grip chin-ups and reverse grip chin-ups should also be used frequently to hit slightly different areas of the back. Sometimes my entire back workout is spent on the chin-up bar.

Technique

* Take a grip on the chin-up bar so that when the elbows and shoulders are at 90° the hands are a hand-space wider
* Stretch the body out to full extension, lift the head and chest, arch the back slightly and engage the abdominals
* Pulling through the elbows lift the body up until the chin is level with the hands then slowly release down to full extension
* Breathe out on the way up and in on the way down
* After a warm-up and stretch perform; 3 x 10

3.Fit-ball DB Press

Why?

Thickness and strength can be built through the entire chest while stabilisation work is encouraged through the rest of the body. The fit-ball ensures that strict technique is employed, the spine is supported, the back muscles are protected and the abdominals, core and hip create a stable foundation for heavy lifting. If you are strong on the fit-ball then the bench exercises become easy.

Technique

* Sit on a fit-ball holding two dumbbells on your legs
* Roll forward and lie down bringing the dumbbells onto the chest
* The feet should be shoulder width apart, the hips pushed upwards, the abdominals engaged and the head slightly down over the back of the ball
* Push the dumbbells to full extension above the middle of the chest then pull the shoulder blades together and keep them there throughout the movement
* Slowly lower the dumbbells down to the outside of the chest until a gentle stretch is felt
* Push them back up to the starting position
* The path that the dumbbells follow is like an inverted U
* Roll back to the seated position when the set is finished
* Breathe in on the way down and out on the way up
* After a warm-up and stretch perform; 3 x 10

4.70° BB Row

Why?

This exercise is the best for developing thickness through all the back muscles. A lot of weight can be moved safely with assistance from the quads, hips and mid-section. If incorrect technique and poor body position is used then it can be a dangerous movement but if your form is strict it will make you big and strong. Mr Olympia ‘Dorian Yates’ called this exercise the ‘Upper Body Squat’. The Squat is known as the ‘King of Exercises’ and will build overall mass in the body. The 70° BB Row will do the same.

Technique

* Stand with feet shoulder width apart holding a barbell with an overhand grip -on the outside of the legs
* Bend the knees slightly and lean forward until the torso is at 70°
* Keep the back arched, the chest and head up and the abdominals engaged
* From full extension pull the BB in constant contact with the thighs up the legs into the hips squeezing the shoulder blades together
* Slowly release the BB down the thighs stretching the upper back by opening the shoulders blades, maintain the original body position
* Breathe out on the way up and in on the way down
* After a warm-up and stretch pyramid the weight performing; 1 x 20, 1 x 15, 2 x 10

5.BB Squat

Why?

As discussed above the squat is a super effective exercise for developing muscle strength and size. The target muscles are the quadriceps and gluteals but many other muscles groups are needed to support this lift. The entire body must become a rigid powerhouse in order to properly support the weights that the powerful muscles of the hips and thighs can lift. It is another exercise where strict technique is a must. If you squat correctly everything will grow.

Technique

* In a power rack set up the barbell so that it is slightly lower than shoulder height and set up the safety bars in line with the top of the hips
* Grip the BB a hand-space wider than shoulder width and step under it squeezing the shoulder blades together to rest the BB on the trapezius
* Stand up with the weight and step back so there is room to perform the movement
* Take a shoulder width stance, lift the chest and head, arch the back, engage the abdominals
* In this position bend the knees lowering yourself towards the floor allowing the chest to go slightly forwards and the hips to go slightly backwards
* Stop before the lower back starts to round or at 90° at the knees then push back up to the starting position but don’t lock out the knees
* Breathe in on the way down and out on the way up
* After a warm-up and stretch pyramid the weight performing; 1 x 20, 1 x 15, 2 x 10

6.Push-press

Why?

This is one of my favourite exercises. It builds mass and strength through the entire shoulder girdle with assistance from nearly every muscle in the body. The thighs and glutes begin the movement by driving the BB up with a ¾ front squat. Then the shoulders and triceps take over pressing the BB powerfully above the head to full extension. At this point the BB is at a great unstable height and requires full engagement of the abdominals, lower back and core to keep it still and to keep your body safe. Big movements like this tax the entire body stimulating it to become big, fit, toned and strong.

Technique

* Stand up with the legs wider than the shoulders and feet turned out to 45°
* Hold a BB a hand-space wider than shoulder width just in front of your chin
* Arch your back slightly, lift your chest, engage your abs and bend the knees slightly
* Slowly squat down to just above 90° at the knees then drive the BB up with the legs and press it over the head with the arms in one big, powerful yet controlled movement
* The legs and arms must straighten and complete the movement at the same without fully locking out
* Pause at the top of the movement to gain control and make sure the abs are contracted tightly protecting the lower back
* Lower the BB slowly down to the front of the chin, pause briefly, then squat down slowly to continue the exercise
* Breathing; Take a slow, deep breath in as you squat down, breathe out forcefully as you drive up, breathe in on the way down to the chin, breathe out as you pause at the chin, repeat
* After a warm-up and stretch pyramid the weight performing; 1 x 15, 1 x 10, 2 x 8

7.Standing Single-arm Press

Why?

Let’s compare it to a standard Seated Overhead DB Press. With the Seated Overhead DB Press; you are completely supported by a bench taking away any need for the ancillary muscles, core and abs to stabilise your body. There is no need to employ coordination and control. Both sides of the body aren’t forced to do exactly the same amount of work. Only the shoulders and triceps become strong. With the Standing Single-arm Press the entire body becomes strong, stable and under perfect control while strength and size is gained evenly by safely pressing a heavy DB above the head.

Technique

* Stand up with the legs slightly wider than the shoulders
* Hold a single DB just above the outside of your shoulder with the elbow pointing to the floor
* Arch your back slightly, lift your chest, engage your abs, bend the knees slightly and place the free hand on the hip
* During the movement your focus in on maintaining a straight line through the middle of the body because force will be applied on one side at a time
* Press the DB up and in until the whole arm is straight and perpendicular to the floor
* Pause briefly then release back to the starting position
* Breathe out on the way up and in on the way down
* Repeat on the other side
* After a warm-up and stretch perform; 3 x 10 each side

8.Fit-ball DB Pullover

Why?

Performing a DB Pullover on a fit-ball forces you to use far greater control than on a bench. If you do not use strict technique and engage the abdominals properly you will fall off and hurt yourself. Pullovers train the lats, triceps and chest very thoroughly but on a fit-ball the abs, core, glutes and thighs are employed too. You have to think about each rep which will make each set perfect. It is a great exercise to include on back day.

Technique

* Sit on a fit-ball holding a single dumbbell and roll forward lying back on the ball placing the feet wide on the floor
* The hips should be extended up, the chest should be lifted up and the head sloping slightly down over the back of the ball
* Hold the DB vertically above the chest cupping the underneath of the upper side with both of the hands and bend the elbows slightly
* In this position lower the DB very slowly over the back of the head tensing the abdominals hard so that your position on the fit-ball is secure
* Stop when the hands are in line with the back of the head or when a good stretch is felt through the latissimus dorsi then lift it back to above the chest
* Make sure the fit-ball remains stable throughout the movement
* Breathe in on the way down and out on the way up
* After a warm-up and stretch perform; 3 x 15

9.Close Grip Bench Press

Why?

I think people waste far too much time on little, ‘fluffy’ exercises for triceps. The close grip bench press is a great way to apply heavy but safe stress to the triceps building mass and strength. It also is great for targeting the inner chest and front of the shoulders. A lot of weight can be moved safely and it is actually far more comfortable than a standard bench press. Whether you are training large muscle groups like the back or small muscle groups like the triceps you must focus on free weight compound movements before moving onto the smaller exercises.

Technique

* On a flat bench set up the barbell at a height where the hands are shoulder width apart and the arms fully extended towards the ceiling
* Lie under the BB so that it is above eye level and take a shoulder width grip
* Lift it off and bring it forward holding it above the chest then with elbows pointing forwards lower it slowly down to just below the chest
* Then push it back up to above the middle of the chest keeping the elbows in
* Breathe in on the way down and out on the way up
* After a warm-up and stretch perform; 3 x 10

10. Dynamic Wood-chop

Why?

This is the best total mid-section exercise. It trains the lower abs, upper abs, obliques, erectors (lower back), and the internal muscles that support the spine (core). The ancillary muscles include nearly the rest of the body. The whole body works together in a smooth, flowing, powerful movement. A crunch will only train the upper abs, this efficient movement will do the lot.

Technique

* Attach a straight bar handle to the upper attachment of a cable cross-over
* Standing side-on to the pulley grasp the handle with an alternate grip (closest hand to pulley is underneath and facing out other hand above facing in)
* Walk two metres out from the pulley and stand side-on one foot back from being in line with the pulley
* Feet are very wide apart, knees are bent, abs are engaged inwards hard, arms are straight and pointing up towards the pulley and the body is braced in readiness for the movement
* With good force drive the handle with almost straight arms in a wide arc away from the body and down until it touches below the inside of the knee of the outside leg
* The torso can bend forwards during the powerful downward motion and the hips can move naturally side-to-side when needed
* Pause very briefly at the knee then release slowly back through the same path to the starting position
* Repeat on the other side taking care to set up the body position as a mirror image of the first side
* Breathe out on the way down and in on the way up
* After a warm-up and stretch perform; 3 x 15 each side

Last Word…

These exercises are so effective in building total strength, mass, muscle tone and stabilisation that it is a crime against your body to not perform them. Include them in your training schedule with focus and intensity but get the technique exactly right. You will find that gains are greater and results faster. You will also get far more bang for your buck. This is training with the bigger picture in mind. Don’t waste time on isolation exercises until you have built a solid, fantastic foundation. Enjoy yourself, push the envelope and get what you want.

Men and women alike have many concerns and complaints when it comes to their bodies and the imperfections they see in the mirror. Men usually struggle to improve their chests (hence the unflattering term ‘man boobs’) and shrink their love handles. As women however, our focus is usually on anything and or everything that jiggles below the waist. Oh how some of us spend countless hours trying to perfect our all too imperfect hips, thighs and buttocks! These frustrating parts cause panic at the first sign of spring when we realize that bikini season is fast approaching. We’ve tried crazy fad diets, spent endless hours on the treadmill and emptied our wallets for the false hope of those expensive department store ‘fat melting creams’. Women put a lot of time, thought and money into just trying to look good while walking away.

The answer to smaller hips, taut thighs and a sexy backside doesn’t cost much but it does take a little blood, sweat and tears. Ok, definitely no blood, a whole bunch of sweat and well…maybe a few tears.

The shapely, lean, feminine body we all so desire to reside in requires two things. First of all your diet needs to be clean and nutritious, providing the right amount of quality nutrients from all of the delicious food groups. You’ll need to know how many calories your body requires in order to operate at full capacity.

Just as important as a clean diet, is picking up those weights! Resistance training is what gives our muscles the sexy shape and firm, strong look. Performing a well designed, knowledgeable workout routine with consistency and maximum effort will lift your bum, shrink the hips and get your legs into ultra-mini skirt shape!

Let’s take a look at some of the best leg and butt tightening moves.

THE SQUAT

The squat is probably the ultimate exercise for shaping the entire lower body! Not only does it work 75% of all the muscles in the body, there are also numerous variations of the squat, making it possible for people of any and all fitness levels to incorporate into their workout.

If you are new to working out, start with the chair squat. Stand with feet shoulder width apart and squat down, making sure you keep your back straight and your core tight, while watching to make sure your knees don’t extend past your toes. Lightly touch the chair behind you and squeeze your bum to stand again right away.

Once you are comfortable with the form, graduate on to bodyweight speed squats, and then barbell or dumbbell squats. Start with 2 or 3 sets of 10-15 reps, gradually adding weight for resistance.

GLUTE BRIDGES

Glute bridges are great for targeting the bum and hamstrings. It’s also a useful exercise for people that have trouble recruiting the often neglected glute muscles. If you do these properly, you’ll really feel a burn in the center of your rear end.

For beginners, you can start with no equipment and as it gets easier move on to using just one leg at a time, then adding a stability ball or medicine ball. If you are trying this for the first time, start with a two leg glute bridge from the floor. Lying on your back, your knees should be bent with feet flat on the floor. With your hands flat at your side, raise your hips, pushing the pelvis up so that your body is now in a straight line at a 45 degree angle with the floor. Hold this position for 2 seconds while squeezing the buttock. Lower yourself gently back down to a flat position and repeat for as many reps as possible.

Once you feel confident in this move, try using just one leg, holding the other in the air or resting atop the working leg. From there you can move on to using a stability ball or medicine ball for added intensity. Place one foot flat on the medicine ball and rest opposite leg atop the working leg. Perform reps in the same matter, holding briefly at the top. With any of these variations, start with the maximum number of reps you are able to do. If you can perform more than 15, it’s time to move to the next level.

LUNGES

Lunges are another great exercise for firming up the jiggle in your wiggle. Lunges offer almost limitless variations for every fitness level. Start with alternating bodyweight lunges, progressing to walking lunges, barbell or dumbbell lunges, static weighted, reverse, lateral or jumping lunges. If you are just starting out follow these instructions to ensure proper form.

Keeping the torso erect and your head up, facing forward take an exaggerated step forward with the lead leg of your choice. Keeping your lead knee directly over foot, allow your hip and knee to flex, lowering you’re your lead leg until the knee is about 1 or 2 inches from the floor and the leg is at a 90 degree angle with the floor. Return to the starting position and repeat with the opposite leg. Perform as many reps as possible for 2 to 3 sets. Once this is perfected, increase your tempo or add dumbbells for increased resistance.

So there you have it. Three of the best lower body firming exercises. Incorporate these into your workouts 2 to 3 times a week and you will be looking great when it’s time to hit the beach! Don’t forget to clean up your diet as well for optimal results. It’s time for the skinny jeans to re-appear!

While much of the focus with many people has been on fat loss and getting that six pack, more and more people are starting to focus more on their backside – particularly women. Whomever you idolize, be it Jennifer Lopez, Mariah Carey, Beyonce, or someone else, there’s no denying that forming the glute muscles does enhance one’s appearance.

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Getting a great behind involves two steps, first getting on a good fat loss program so that body fat isn’t covering the muscles and secondly, developing the muscles themselves.

This calls for an intensive strategy that will utilize both cardio and weight training.

Cardio For Better Glutes

The first thing to focus is going to be cardio.

Now, in order to optimize this factor, consider doing uphill walking (or running if you can). This is going to work the glutes a great deal more than walking on a flat surface would. Be sure when you do this you are thinking about pulling the body forward by using the glute and hamstring muscles, rather than putting too much emphasis on the quads.

Whatever you do, do not do too much flat surface running. This will tend to create a ‘flat bottom’, which is exactly what we’re trying to avoid.

Weight Lifting Movements

Next up, you have your weight lifting movements.

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Lunge

The first exercise that’s really going to work those muscles is a lunge. When doing these, you really want to think on lengthening the step you use, as this will place more emphasis on the back muscles – which is exactly what we’re going for.

When you step too closely, you’re working predominately quad muscles.

Full Squats

Next up, another big exercise you want to focus on for insuring that you get maximum behind development are full squats. When I say full squats, I mean your bum is almost touching the ground. Going to only ninety degrees is really going to short you of the results you could be getting.

Only those with knee pain should be omitting this movement from their workouts.

Exercise Ball Hamstring Curls

Finally, the last movement to consider adding to your lower body workout to really push those glutes their max is hamstring curls on an exercise ball.

To do these, place feet up on an exercise ball while back is flat to the floor. After that, raise the hips up and then begin curling the ball underneath the body.

So, make getting better glutes one of your main goals. With persistence and dedication, you can achieve the goals you are hoping to make with this muscle.

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Picture this – You’re in the mall and you spot that perfect dress. You grab it off the rack and rush eagerly into the change room. That room that sometimes leaves you feeling defeated. Today is different. You try the dress on and it fits like a glove in all the right places. You dare look in the mirror and it looks great on you. You’ve won, what a relief it just now sinks in that you have the body of a fitness model!

You can’t believe it. You look like a brand new woman. Your body is tight and compact, yet with all the right key feminine muscles cut to perfection. Your shoulder caps are perfect, your arms defined and firm, your back strong, posture upright and confident, you have a chisilled waistline and abs of steel.

Your glutes look lifted, tight and toned. Your quads and hamstrings look like those of an athlete, muscular yet long and lean. And your calves are perfect and they pop every time you take a step. You just can’t help but to smile with pride, joy and happiness knowing that you now have the body of a fitness model.

You are feeling so great and you are oozing with sexy confidence, you decide to go for it you decide to try on a bikini ‘and Yep! You are definitely NOT dreaming!

Every where you go, where ever you are seen, you exud the new fresh healthy aura of one who has the body of a fitness model. As you head out to work or school… and realize that men are always staring at you. Little do they know that you are a mom, or a full time student, or a 9-5 business executive! And now you are not walking, but striding and strutting with purpose, you have a confidence that’s elegant and sexy! They all think you have the look of a model because your body shows it!

Imagine, for the first time… being like the woman on those fitness and health magazine covers! The woman you always dreamed of becoming, but always thought impossible! NOW is the time to arm yourself with the tools you need to… Create unbelievable feminine muscle definition! Command more respect!

Become more confident! Get noticed when you walk into a room! No more wasting time and energy in the gym! No more surfing the Internet for the “latest and greatest” routine or ‘quick fix.’ Shapely. Curvy. Healthy. You’ve got it all and you’re loving it! Well it can be done, it’s just one step away! You to can have the body of a fitness model when all you need is the right program. A program that can be done in the comfort of your own home with only 5 pieces of gym equipment.

Have you tried starting on a weight training regimen with the intention of growing and developing muscles but haven’t seemed to get the results you wanted? Maybe you can consider that there is a possibility that you haven’t been targeting the right muscle groups with the various training exercises that you have been doing. It is imperative that the bodybuilder gets to know where the various muscles are located in his own body. This is the one of the precursors to ideal muscle sculpting.

By using these descriptions you can then use a mirror to locate the intended muscles. Starting from the neck you will encounter two sets of muscles that you can really improve. These are the upper trapezius and the levator scapulae. The former is located between the neck nape and the shoulders. The latter runs alongside the first six cervical vertebrae that are located in the neck.

In the shoulder area you can now find the deltoid muscles. The anterior deltoid muscles are located in the fore part of the shoulder, the middle deltoids run from the top to the bottom of the shoulder side. The posterior delts then run from the top to the bottom of the shoulders’ back. Associated with these are the rotator cuff muscles. They are a small distance below the anterior deltoids and extend outwards from the armpits.

The largest muscles in your chest are referred to as the pectoral muscles and if this jargon is too hard to ingest you can call them pecs. Point to note – upper body strength is particularly vital for the bodybuilder. To be effectively set in this area you need to work hard on these traps, pecs and delts.

In the arms we can find two important muscle groups that are a mandatory success area for any bodybuilder of repute. The triceps muscles are found here and extend the side of the arms from the shoulder up to the elbow. The biceps are inside the arm. They are the favorite muscles for many a bodybuilder; the signature if you like.

Moving down to the stomach we find the muscles in the abdominal area. They are the abs. A wonderfully achieved set of abs forms a beautiful six-pack and no one can seem to get enough of these either. To expose a beautiful set of abs the bodybuilder has to work hard at disposing off the layer of fat that tends to cover them.

Moving down further to the legs we find the quads otherwise referred to as the quadriceps in full. They are found in the front part of the leg. In the back part of the upper leg you can find the hamstrings. Further down the leg we can find the calves or the calf muscles. These are found in the back part of this part of the leg.

Some other muscle groups that you can concentrate on are located in the lower part of the back. These are the lower traps. The lateral muscles are then found above them in the upper back. Last but not least you can consider the glutes otherwise called the buttocks.

              There is one exercise that just about everyone can agree is hard to replace; Squats. The squat is the most fundamental exercise and most used movement in life. Its practicality and ability to build massive amounts of strength and muscle through out the body have given it the name “The King of Exercises”. The squat is famous for developing the Quadriceps and Glute muscles, but it also offers great benefits and development to the Hamstrings, Calf, Abdominals, Feet (when done barefoot), and the entire length and width of the Back.

The execution of the exercise is very simple when just looking at it, but when performing the movement there are many details that must be taken into consideration. The feet should be flat on the floor, with even distribution of weight between the heel and the ball of the foot during eccentric muscle action. In order to reach a range of motion beyond parallel, individuals without sufficient ankle flexibility may try putting a flat board beneath the heels to artificially improve their flexibility. Similarly, a wedge shaped board may be used, allowing the entire foot to remain in contact with a single surface, improving stability over the first technique. Both methods are short-term fixes and require that regular stretching and a full range of motion be employed to maintain and increase flexibility to the desired levels with the ultimate aim that the board’s use be eliminated. In the sport of weightlifting, a specifically designed shoe, that has a heel elevated by an encased wooden block, is commonly worn. Some experts discourage the use of a board or heel, however, because it may lead to a breakdown of proper form. In any squat, even one performed without these depth-increasing aids, the lifter should take care to exert force from the heel of the foot and not from the toes during concentric muscle contraction in order to maintain balance and keep the focus on the muscles of the thigh.

To avoid the chance of getting stuck under the bar, heavy barbell squats are best performed either inside a power cage or in the presence of one or more spotters, who can help to safely return the barbell to the squat rack at the end of the set if the lifter is unable to do so. A smith machine can also be used, though the movement is less natural than with a bar, does not provide adequate stabilizer muscle development and may lead to joint problems.

            The squat has a number of variants, some of which can be combined (e.g. a dumbbell split squat):

    * In the Squat or Powerlifting Squat, the bar is held anywhere over the back of the neck, within the rules, and feet placed wherever the lifter chooses for the squat for what is best for him. 

    * In the back squat, a barbell is held across the upper back.

    * In the front squat, the weight (usually a barbell) is held in front of the body across the clavicles and deltoids in either an Olympic grip, as is used in weightlifting, or with the arms crossed and hands placed on top of the barbell.

    * In the Olympic Squat, the bar is placed for a front squat or back squat position. front squat with a clean grip and back squat with a high-bar position. On both occasions the feet placed roughly in clean receiving position. The lift is done up to a weight of 25 % greater than the athletes clean and jerk on both lifts (for a professional, others may differ.) and the style is designed to only benefit Olympic weightlifting.

    * In the overhead squat, a barbell is held overhead in a wide-arm snatch grip; however, it is also possible to use a closer grip if flexibility allows.

    * In the dumbbell squat, the weight may be held hanging from the side (suitcase position), vertically at the chest (goblet position), or above the head with the arms extended (waiter position).

    * In the dumbbell front squat, the weights are held resting on the shoulders.

    * In the box squat, the lifter sits back onto a short box, momentarily relaxing the hip flexors, before contracting them and rising off the box;[5] the use of a box sets a consistent depth and increases emphasis on the muscles of the posterior chain.

    * In the Zercher Squat, the weight is held in the crook of the elbows against the chest.

    * In the Hack squat, a barbell is held in the hands just behind the legs; it was invented by early 1900s professional wrestler Georg Hackenschmidt.

    * In the sissy squat, a dumbbell is held behind the legs while the heels are lifted off the ground and the torso remains flat while the lifter leans backwards; sometimes done with a plate held on the chest and one arm holding onto a chair or beam for support.

    * The pistol squat is a freestanding one-legged squat where the non-lifting leg is held in free space.

    * The split squat is an assisted one-legged squat where the non-lifting leg is rested on the ground a few ’steps’ behind the lifter, as if it were a static lunge.

    * The Bulgarian squat is is a squat performed much like a split squat, but the foot of the non-lifting leg is rested on a knee-high platform behind the lifter.

    * The Hindu squat is a squat done without weight where the heels are raised and body weight is placed on the toes; the knees track far past the toes.

    * The jump squat is a plyometric exercise where the squatter jumps off the floor at the top of the lift.

The squat also has a number of commonly specified depths:

    * The quarter squat descends about half of the way down towards a half squat.

    * The hams parallel squat descends until the bottom of the thighs, the hamstrings, reach an imaginary line drawn parallel to the floor.

    * The quads parallel or powerlifting legal squat descends until the crease of the top of the thighs at the hips is lower than the tops of the knees.

    * The half or thighs parallel squat descends to a depth that is between hams-parallel and quads-parallel. The whole leg is parallel to the ground.

    * The full or ass to the grass/ground (ATG) squat descends past quads-parallel to the maximum that a lifter’s flexibility allows. This is the common depth for Olympic weightlifters, as receiving the weight from a clean, usually ends up at the deepest point.

Squatting below parallel qualifies a squat as deep while squatting above it qualifies as shallow.

            When applying squats to your training, it is best to start with Bodyweight if you have no experience or an experienced trainer/coach to help you with weighted variations. Take special care if you have had any low back, knee or ankle injuries when loading and positioning for your squat. It is these joints that receive the greatest amount of pressure and will have the greatest chance for injury if performed incorrectly without professional supervision.

In your quest to to put on muscle, all exercises are not created equally. If you want to make the most efficient use of your time in the gym and get your dream body as soon as naturally possible, you need to perform free-range, compound exercises and the best of the best for each muscle group are listed below. So forget the “machines”, man up, and hit the REAL weights.

Calves - Standing Calf Raises

You can use your body weight for these or if you have a machine at your gym, that will work too. This movement is easy, lift up and down on your toes to emphasize the calf muscles.

Quads - Barbell Squats

For squats, deadlifts, and stiff-legged deads, you should search for a video on youtube for the proper form. It’s better to see them than to read about these three.

Hamstrings – Stiff-Legged Deadlifts

Lower Back – Deadlifts

Back - Dumbbell Rows

With your left knee/leg on a flat bench, and the other on the floor behind you, grab a dumbbell with your right arm and your palm facing toward your body. Pull it straight up almost into your armpit. Your left arm is out in front of you grabbing on the bench for balance. Your back should be straight, not curved when doing this lift.

Traps - Shrugs (Dumbbell or Barbell)

It’s best to use lifting straps for these. Grab a barbell about shoulder width apart or so, and let the bar hang while standing straight up. This is your starting position. From here, pull your shoulders up with the emphasis focusing on your trapezius muscles. Just go straight up and down inline with gravity. Do not go at an angle or roll your shoulders once you get to the top. Straight up and down is all you need for shrugs. It’s a great exercise.

Shoulders - Seated Dumbbell Military Press

Sit down on a bench that has a back to it. Grab the dumbbells with an overhand grip and hold them above your shoulders with palms forward making a 90 degree angle with your arms. Press upwards over your head until arms are nearly locked and then lower back down to starting position. Don’t touch the dumbbells together at the top. Stop just short of that.

Chest - Flat Bench Press

Lay back on a bench-press bench face up, and grab the bar off the rack with an overhand grip that is slightly wider than your shoulders. Lower the bar to the around your nipples and then push back up until your arms are almost locked out at the top. It’s not necessary to come all the way down where the bar actually hits your chest. Leave a few inches of space and then push back up. Spotters are good here when you are going for your max or lifting a weight that you haven’t done before. For the most part, you can go without a spotter since you will know your limits and you should be able to judge when your last rep is and you should not try to push it beyond that. That’s a good way to get pinned underneath the bar!

Biceps - Barbell Curl

Stand straight up with your feet shoulder width apart and grab a barbell with your palms facing out and about shoulder width. Start at the bottom with your elbows fully extended by your side and curl the bar up. It’s best to keep your elbows pointed towards the floor and your back as straight as possible, but it’s ok to move them a little to get the last couple reps in.

Triceps - Cable Tricep Extensions

Get a rope extension and attach it to the top of a cable machine. Grab the rope on both side with your palms facing towards each other and start at the top. Your fists should be out in front of your shoulders now. Extend all the way down and lock out your elbows.Smoothly raise your fists back up to the starting position.

Forearms – Seated Barbell Wrist Curls

Get a small weighted barbell, and sit at the end of a bench. With your wrists resting on your knees and palms facing up, extend the barbell out towards your fingers, and curl it back with your wrists. You should feel a good flex in your forearms.

To avoid injury, be sure to use perfect form and lighter weight at the beginning of your routine until you get the hang of it. Then gradually increase the weight as long as you can maintain your form. If you’re out of the gym with an injury, you can’t keep building your dream body, so make sure you can lift the weight while using good technique.

Search on youtube for videos of these exercises being performed properly.

The reason these compound exercises are better than the machine versions is that you use more of your overall muscles to lift the free weights. The more muscle you stimulate, the more will grow. With machines, you’re usually restricted to a fixed plain of movement based on one muscle group (like a bicep curl machine for instance). This is ok, but definitely NOT ideal or efficient for skinny guys trying to pack on as much muscle as they can. With free weights like the deadlift or squat, you are using your thighs, glutes, and back and this tells your body to use more muscle to lift the weight and it will respond much more than a leg press machine for example.

These exercises are the staple for any bulking and muscle building program. Check out SkinnyToBig.com for reviews, feedback and information on the top muscle gaining programs and which one is best for you.

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