denis
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Posts: 1,760
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Post by denis on Aug 19, 2021 0:45:35 GMT
Denis what height do you recommend for weighted step ups? I only had the stairs 21 inches. The tarahumara would sit in a squat position.
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denis
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Post by denis on Aug 19, 2021 1:17:33 GMT
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Dave Reslo
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Post by Dave Reslo on Aug 26, 2021 0:32:50 GMT
I started doing step ups onto a chair for a few sets of 20 (no weight) and in workouts 3 and 4 I've done something to each of my knees, so be careful out there.
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denis
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Post by denis on Aug 26, 2021 3:29:32 GMT
Sorry, It was 21 centimetres, not inches. Probably closer to 24
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jonrock
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Rock-a-hula
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Post by jonrock on Aug 26, 2021 8:26:07 GMT
My number one: the mighty sandbag clean and press: at first strict press it and then push press it when your shoulders give up. Ehind the neck or front. For reps, for sets. In 20 minutes, maximum, your whole body will be fried.
The next day (or after a rest day), bear hug said sandbag and do squats: jump squats first set, second set bear hug squats. Close to or to failure. When you regain your breath, bear hug it and walk as far as you can, crash...then come back, you will be dead.
A day or 2 later, shoulder that sandbag as much as you can. Again, 20 minutes and death is approaching you.
Variations of this 4 exercises are my fave workouts apart from the isometrics, partials and bands. Weights I don't like as much.
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Post by mr potatohead on Aug 26, 2021 12:38:39 GMT
I started doing step ups onto a chair for a few sets of 20 (no weight) and in workouts 3 and 4 I've done something to each of my knees, so be careful out there. A chair was too high for me for the same reason. Hurt my knees. If I was doing them now, it would be a 9" tall footstool.
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Dave Reslo
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Not quite severely obese
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Post by Dave Reslo on Aug 26, 2021 12:51:56 GMT
Jonrock, how do you do the cleans with the sandbag? Does your sandbag have handles?
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stuke
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Posts: 905
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Post by stuke on Aug 26, 2021 15:30:47 GMT
My number one: the mighty sandbag clean and press: at first strict press it and then push press it when your shoulders give up. Ehind the neck or front. For reps, for sets. In 20 minutes, maximum, your whole body will be fried. The next day (or after a rest day), bear hug said sandbag and do squats: jump squats first set, second set bear hug squats. Close to or to failure. When you regain your breath, bear hug it and walk as far as you can, crash...then come back, you will be dead. A day or 2 later, shoulder that sandbag as much as you can. Again, 20 minutes and death is approaching you. Variations of this 4 exercises are my fave workouts apart from the isometrics, partials and bands. Weights I don't like as much. Sounds awesome
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stuke
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Posts: 905
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Post by stuke on Aug 26, 2021 15:34:41 GMT
I started doing step ups onto a chair for a few sets of 20 (no weight) and in workouts 3 and 4 I've done something to each of my knees, so be careful out there. I used to do them, sometimes weighted but thkse with a shorter step. I loved the idea but I suspect one legged lifts can cause issues to the knees and hips due to the working leg oftwn slanting inwards to fit with the centre of gravity. Of course walking and running are done one leg at a time in a manner of speaking so it is natural, but something about those step ups seemwed off to me. I still one leg squat though hahaha.
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jonrock
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Rock-a-hula
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Post by jonrock on Aug 26, 2021 17:37:53 GMT
Jonrock, how do you do the cleans with the sandbag? Does your sandbag have handles? No handles, they are military duffel bags. Depending on the weight of the sandbag, I cleaned it in one movement to the chest or in 2 times, like a continental lift: to the lap and up to the chest or shoulder. Fron there, if needed be, behind the neck in a succession of small movements.
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Michael
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He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
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Post by Michael on Aug 26, 2021 23:16:12 GMT
I started doing step ups onto a chair for a few sets of 20 (no weight) and in workouts 3 and 4 I've done something to each of my knees, so be careful out there. I believe You have had knee stuff in the past? So have I. I always had problems when doing them on a chair. When I did/do them on no high than a 12 inch step, preferably on 8 inch step, my knees feel really good. I did knee therapy one time and they recommended use basement steps for this.
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Dave Reslo
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Not quite severely obese
Posts: 1,466
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Post by Dave Reslo on Aug 26, 2021 23:43:03 GMT
I started doing step ups onto a chair for a few sets of 20 (no weight) and in workouts 3 and 4 I've done something to each of my knees, so be careful out there. I believe You have had knee stuff in the past? So have I. I always had problems when doing them on a chair. When I did/do them on no high than a 12 inch step, preferably on 8 inch step, my knees feel really good. I did knee therapy one time and they recommended use basement steps for this. Yeah, I hurt them a bunch way back when I was a teenager doing hindu squats and crouching walks and the like, that's partly why I get irritated when people talk about the safety of bodyweight exercises. Anyway I was looking for a convenient way to strengthen my legs with minimal weight and a change from squats, which just seem like the same movement over and over again when every other bodypart benefits from variety. Maybe I'll get my ankle weights again and start waving my legs around like the old iron boot exercises.
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Post by chanduthemagician on Aug 27, 2021 3:32:59 GMT
Approximate the Health Lift with heavy resistance bands . Also,perform an isometric version of it using multiple positions; a Sierra Strap can facilitate it . Great idea. I have not but could with bands, but I already do something like this with my pipe, plate and sierra strap. Dang you Shen for stopping selling that! A few times I've wanted to point newbs your way. Yes there are other seatbelts out there, but the loops, man the loops!
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Post by chanduthemagician on Aug 27, 2021 3:37:57 GMT
www.overspeedtraining.com/legsart.htmBULGARIAN LEG TRAINING SECRETS By Angel Spassov, Ph.D., D.Sc. and Terry Todd, Ph.D. Almost a decade ago, a retired Soviet hammer thrower came to the conclusion that traditional forms of squatting were not the best way to strengthen the muscles of the thighs and hips. Many in the Soviet Union considered this heresy, as the squat was the king of leg training in that country just as it was, and is still, in the United States. Seems I remember reading somewhere that the idea of the Bulgarians abandoning traditional training and adopting step-ups was nonsense. The whole thing was considered a hoax to mess with opposition. However Terry Todd is a respected individual in the strength world….interesting I wlll admit to being taken in back in the day by PLUSA's interview with Spassov. I did some step ups. I think they are a good movement. Actually better than squats for the average individual just wishing to strengthen legs, after all, in real life usually you do things one leg at a time. That said if you powerlift or Oly lift you are going to need some form of actual squats. Average Joe need squats? No, not in my opinion unless you are trying to get big legs that won't fit into pants, then by all means have a go.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Aug 27, 2021 10:44:55 GMT
I believe You have had knee stuff in the past? So have I. I always had problems when doing them on a chair. When I did/do them on no high than a 12 inch step, preferably on 8 inch step, my knees feel really good. I did knee therapy one time and they recommended use basement steps for this. Yeah, I hurt them a bunch way back when I was a teenager doing hindu squats and crouching walks and the like, that's partly why I get irritated when people talk about the safety of bodyweight exercises. Anyway I was looking for a convenient way to strengthen my legs with minimal weight and a change from squats, which just seem like the same movement over and over again when every other bodypart benefits from variety. Maybe I'll get my ankle weights again and start waving my legs around like the old iron boot exercises. High rep bodyweight exercises for most people is a recipe for pain eventually. As someone that has done high reps in the past, it's more of a macho thing. People tend to push exercises as the end all be all for everyone, we are all different. Hindu Squats eventually bothered my knees to. I still do some bodyweight exercises like pushups, pull ups, and dips. But I try to make them harder by using tension or leverage. I don't do bodyweight squats, don't like the way they feel on my knees. I'd rather KB goblet or KB Rack Squats.
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