These are a great all-round exercise that would fall under the header: functional. They integrate a lot of different muscle movements, shoulder stabilizers, and core strength. Though the weight I’m using isn’t heavy, only 20 lbs, after 3 sets of 8 on each side, alternating each rep, I’m pretty much done with them by the end. I super-set these with back-extensions.
1.Begin on your back, with
the weight extended straight up, and your knee bent. Keep your weighted shoulder locked throughout the entire movement, and contract your abdominal wall. Press down on the floor with your supporting hand in preparation for the exercise.
2. Push up with the help of your arm, staying focused, and your shoulder/elbow locked, (you have to hold that weight in place). If the weight moves too much to one side, it will feel like the it is going to crash down on you. It’s good to start with a lighter weight first, just to get the feel of the movement….! Make sure you conract your abdominal wall or you’ll never get up.
3. Continue
to push up, maintaining your focus and arm locked position. Lift your hips up.
4. Slide your front leg underneath you, turn your toes under, and prepare to stand up into a lunge. Keep focusing!
5. Stand up! I am hoping to work up to a 30 lb barbell next week with these. In just 4 weeks my shoulder stability and core integration has improved a lot. These are a little involved, and definitely challenging mentally and physically, but they are incredible for whole body functionality. Good Luck!
