Extreme Strength Workouts Jan 3, 2013 17:50:50 GMT
Post by Coach Campbell on Jan 3, 2013 17:50:50 GMT
Extreme Strength Workouts
By Nick Ng
Extreme strength workouts work your entire body, requiring proper coordination, reflexes and power. You should only attempt these exercises if you are properly conditioned and have training from a qualified fitness professional. Robert dos Remedios, director of strength and conditioning at College of the Canyons, recommends that you do each exercise for 30 seconds with a 30-second rest period between exercises. This increases the workout intensity and saves you time.
Two-Arm Kettlebell Clean and Press
This exercise uses your lower body to transfer strength into your upper body by using the leg drive, which is pushing against the ground with your legs. It is a complex movement that requires lots of practice and patience to master. Stand with your legs shoulder-distance apart and hold two 30-pound kettlebells in front of your hip. Bend your legs and swing the kettlebells around your forearms toward your shoulders. Do not flip them over your hand. Instead, the kettlebells should roll around your forearms so that they are resting on the outer part of your forearms. This is the catch position, and your forearms should be close to the center of your body.
Do another leg drive, and press the kettlebells above your head. Hold the position for one second and lower them down toward your shoulders. Return the kettlebells back to the starting position, and repeat the movement pattern. Physical therapist Gray Cook, author of "Athletic Body in Balance," recommends that you use a heavier weight if you can do more than 30 seconds with little difficulty. Use less weight if you cannot maintain form and endurance within 30 seconds.
This exercise combines the squat, vertical jump and plank position. Like the previous exercise, you need rhythm and coordination. Stand with your legs hip-distance apart. Bend your legs and jump as high as you can, swinging your arms up at the same time. Land in a deep squat position on the balls of your feet and quickly extend your legs behind you and place your hands on the ground. Your body should be in a push-up position. Jump forward to the deep squat position and do another vertical jump.
Use a 10-lb. sledgehammer and a large, used, rubber tire as a target. Remedios recommends this exercise to expose any weaknesses in the left and right sides of your body. Place the tire sideways on the ground and hold the sledgehammer with your right hand facing up and your left hand facing down. Stand with your left leg in front of you, facing the tire. Heave the hammer over your shoulder and swing the hammer onto the tire. Brace your abdominal muscles and exhale when you swing. Do not round your back because you will lose your balance and possibly injure your spine. Swing for 30 seconds, switch hand and feet positions, and swing for another 30 seconds