Non-Traditional Strength Training Techniques

[Papi93]

As a NSCA CSCS & CPT, I do a lot of research and my favorite is on strength training techniques. I going to start a thread on non-traditional strength training exercises. Don't be afraid to ask me any and all questions. I am not one of those pricks who will flame you. If I do not know the answer, I will find someone that does.

For all of these links you will need to type in the address and leave the spaces out or it will be blocked like this *************

Let's get to work...

[Papi93]

http : // www . t - nation . com / read Topic . do ? id = 459589


I was reading an article by strength coach John Davies (Renegade Training). He described an exercise that I have not seen done in the gym before; a one-arm barbell curl. I tried this one myself and was pleasantly surprised. It gives you a very strong contraction in the biceps and forearm flexors. I believe this is due to having to stabilize the long barbell. It is performed like one-arm db curls. Just make sure to grasp the barbell in the middle. Let me know how you guys liked it

[Papi93]

Cuban Press

http : // www . t - nation . com / read Topic . do ? id = 459683

The Cuban Press is an excellent rotator cuff exercise. It is one of the best excellent rotation exercises for the shoulder. IMO, internal rototars do not need to be included because you have internal rotation occuring during benching and the like. Everyone has strong internal rotators but many have weak external rotators.

[Papi93]

http : // www . t - nation . com / read Topic . do ? id = 459681

The Saxon Side Bend is a humbling exercise. You really have to grunt away with light resistance. lol.

[Papi93]

http : // www . t - nation . com / read Topic . do ? id = 459312

The reverse crunches (or Dragon Flags) are as difficult as it gets when it comes to abdominal stablizing exercises. Can anyone perform full a Dragon Flag? I know I can't.

[Papi93]

http : //www . t - nation . com /read Topic . do ? id = 459667

The side deadlift is one of those exercises that will give you a crushing grip. Not to mention exceptional forearm development. You forearms flexors will be struggling to keep that barbell parallel with the floor. Not a bad stabilizing workout for the obliques, as well.

[Papi93]

http : // www . t - nation . com / read Topic . do ? id = 459875

The glute-ham raises are the most intense single-joint hamstring exercise that I have ever performed! From other readings, I believe they are called natural glute-ham raises.

[Papi93]

http : // www . t - nation . com / read Topic . do ?id = 459865

I have noticed people have a very difficult time with the barbell hack squat. It is difficult for them to maintain neutral spinal alignment. I haven't had this problem from all of the deadlifting I have done, during my strength training years. Basically, a reverse deadlift with the exception of the greater recruitment of the quadriceps.

[Papi93]

http : // www . t - nation . com / read Topic . do ? id = 459667

Coach Davies One-Legged Good Morning an excellent unilateral, single joint exercise for the glutes and hamstrings. There is another variation of this exercise that can be peformed. Instead of letting the non-working leg travel behind you, you can kept it beside the working leg. Just don't let it touch down.

[Papi93]

http : // www . t - nation . com / read Topic . do ? id = 459683

The Waiter's Bow reminds me of the Zercher Good Morning. Both are relatively easy to learn but yet very effective posterior chain strength exercises.

[Papi93]

http : // www . t - nation . com / read Topic . do ? id = 459798

You want to develop your grip? Do the towel pull-ups and you will discover the meaning of a strong grip. It's a humbling exercise, as your hands start sliding down the towel.

[Papi93]

http : // www . t - nation . com / read Topic . do ? id = 459258

Renegade Rows are another one of those core strengthening exercises by the Coach and will get some stares in the gym, when performing. I wish I had some kettlebells but I get stuck with the more unstable dumbbells.

[Papi93]

http : // www . t - nation . com / read Topic . do ? id = 676927

With the Good Morning Squat, you can really overload the eccentric of the Good Morning because you can squat the weight up on the concentric. It takes some neuromuscular coordination but definitely worth the time invested.

For the Good Morning Squat, I'm thinking that a 45 degree torso angle would be sufficient for the Good Morning (before dropping into the squat). Anyone go deeper than that on this exercise?

[Papi93]

http : // www . t - nation . com / read Topic . do ? id = 459295

I, personally, like to perform the heavy db or cb crunch on the Swiss Ball. This exercise is the same, except you anchor your feet with dumbbells. Have twice the amount of weight anchoring feet than you holding (resisting your crunch).

[Papi93]

http : // www . t - nation . com / read Topic . do ? id = 459295

I've done T-Stabilization Pushups before but never with resistance. The dumbbells will provide a very unstable environment to challenge your core musculature. With the weight, you will be able to stress the posterior delts, as well. Interesting exercise.

[sonar1234]

I am gonna try the one for hamstrings since mine are weak and cause back pain thanks for going true the effort to type all this Papi93

[sonar1234]

Great website has well i will be sure to bookmark it thanks again

[Squatman51]

Cuban Press

http : // www . t - nation . com / read Topic . do ? id = 459683

The Cuban Press is an excellent rotator cuff exercise. It is one of the best excellent rotation exercises for the shoulder. IMO, internal rototars do not need to be included because you have internal rotation occuring during benching and the like. Everyone has strong internal rotators but many have weak external rotators.

I just got done doing cubans today, there a good exercise

[Papi93]

http : // www . t - nation . com / read Topic . do ? id = 459321 & page No = 1 # 907858

The Bradford Press is a very interesting and controversial exercise. It is a multiple-joint exercise for working the anterior and medial heads of the deltoid. Anterior with the barbell in the front and medial with the barbell behind the head. Not isolating, mind you, but involving these heads to a greater degree. By not locking the arms out you minimize the involvement of the upper traps and triceps. Most will say never go behind-the-neck, though. Let the debate begin...

[Papi93]

http : // www . t - nation . com / read Topic . do ? id = 459321 & page No = 0

The first picture, in the article, gives you an idea of what the exercise looks like.

Single-Leg Squats, Back-Leg Elevated are my favorite unilateral, quad dominant exercise. I learned these from Ian King a few years ago. They are great for creating strength imbalances between legs and require good balance and stabilization. There is a great degree of ROM with this exercise, as well. Watch out the first time you do this exercise, you will most likely be sore the next few days.

[Papi93]

http : // www . t - nation . com / read Topic . do ? id = 460322 & page No = 0

The Farmer's Walk is an excellent exercise for developing the forearm flexors and grip strength. Not to mention, it will give traps and mental toughness an intense workout, as well. Reminds me of Coach Davies Wheelbarrow Walk.

[Papi93]

http : // www . t - nation . com / read Topic . do ? id = 460322 & page No = 0

For athletes looking to develop balance and stability, the Single-Leg Standing Good Morning is very demanding. Don't get discouraged, you will develop the neuromuscular coordination to perform the exercise. Just give it time. It's a great addition to a program just before a hypertrophy phase. This minimal loading exercise will help prepare you for heavier loads on the deadlift.

Note: This is done Ian King-Style, which differs to how Coach Davies does them. See earlier one-legged good morning exercise.

[Papi93]

http : // www . t - nation . com / read Topic . do ? id = 460314 & page No = 0

I learned the Ski Squat from Ian King's Book, Get Buffed. Great read by the way. My favorite strength training book of all time. I have read a lot of books on strength training. This is an exercise in mental toughness. The most difficult part of the exercise is getting back up (lol). The burning in your quads is brutal.

[Papi93]

http : // www . t - nation . com / read Topic . do ? id = 460314 & page No = 0 # 945595

I was a little weary of the Walking Deadlifts at first but I was a believer after performing the first set. That is a hell of a lot of work for only one rep! Anytime you are holding a weight like this, your grip and upper traps are going to be working hard. Now by adding deadlifts into the mix, it's going to stress the posterior chain, as well. This exercise is for no sissy boy!

[Papi93]

I am gonna try the one for hamstrings since mine are weak and cause back pain thanks for going true the effort to type all this Papi93

I love what I do for a living so it was a pleasure helping you out.

[Papi93]

Great website has well i will be sure to bookmark it thanks again

It is my favorite website for workout articles. Real strength coaches, not meatheads.

[Papi93]

I just got done doing cubans today, there a good exercise

They are my favorite external rotation exercise for the rotator cuff.

[Papi93]

http : // www . t - nation . com / read Topic . do ? id = 46002 6& page No = 0 # 813172

The Rolling Swiss Ball Press is an excellent exercises for overloading the negative on the incline press and, at the same time, forcing stabilization demands on your body. This exercise can be incorporated on your repetition day for upper body.

[Papi93]

http : // www . t - nation . com / read Topic . do ? id = 459676 & page No = 0

The Turkish Get-Up is a great old-school core exercise. I like to implement into my abdominal work but you will also develop shoulder strength, flexibility, and stability with this exercise. The strength and stability, especially stability, demands are increased when using a barbell.

[DwinsChamps]

Wall squats with an added variation:

Hold a 25 lb plate straight out in front of you with your arms parallel to the floor. As if you were steering a car, slowly rotate the plate as far clockwise as you can and at the end rotate it back as far counterclockwise. Try sets of 30 seconds.

Feel the burn.

[Papi93]

Wall squats with an added variation:

Hold a 25 lb plate straight out in front of you with your arms parallel to the floor. As if you were steering a car, slowly rotate the plate as far clockwise as you can and at the end rotate it back as far counterclockwise. Try sets of 30 seconds.

Feel the burn.

You will be feeling the burn in the quads and the delts!

[24labor]

Hey Papi I used to do these hamstring exercises where you'd lock yourself in the lat pull down pads (so your back would be facing the weight stack) and you would lower yourself down as sow as possible hands crossed on the chest and your spotter would obviously catch you when you failed out but they are very good for non weight training. Have you herrd of them?

[Papi93]

Hey Papi I used to do these hamstring exercises where you'd lock yourself in the lat pull down pads (so your back would be facing the weight stack) and you would lower yourself down as sow as possible hands crossed on the chest and your spotter would obviously catch you when you failed out but they are very good for non weight training. Have you herrd of them?

They are brutal. Natural glute ham raises. The most intense knee flexion exercise that I know.

[Grappler13]

Thanks Papi! Good work. My guess is that lot's of these exercises aren't more "traditional" because they require alot of practise to get your coordination correct. That means using low weight for a while and most guys don't want to go into the gym and do a side deadlift with the bar....or less! It's sad that the ego can really get in the way of what would, in the long-run, be a repitoire of awesome exercises that truly build not only sze but strength and long-term core stability. No walker for me when I'm old! Thanks for doing the searches!

[24labor]

these may or may not quilify as non traditional but I never see anyone do over head squat or jump squat or dumbbell deadlifts or 1 arm deads

[Papi93]

these may or may not quilify as non traditional but I never see anyone do over head squat or jump squat or dumbbell deadlifts or 1 arm deads

Side Deadlifts (1 arm deads) are definitely on the list. I've just started incorporating overhead squats again and they are damn tough. Take about developing lower back stabilizing strength, this exercise will.

DB Deadlifts are not done very often. I think they are comparable to trap bar deadlifts. Both exercises have an upright torso position which leads them to being quad dominant exercises.

[Papi93]

Thanks Papi! Good work. My guess is that lot's of these exercises aren't more "traditional" because they require alot of practise to get your coordination correct. That means using low weight for a while and most guys don't want to go into the gym and do a side deadlift with the bar....or less! It's sad that the ego can really get in the way of what would, in the long-run, be a repitoire of awesome exercises that truly build not only sze but strength and long-term core stability. No walker for me when I'm old! Thanks for doing the searches!

Thanks. Nice post on people letting their egos get in the way.

[bruinsball22]

that barbell bicep curl sure was crazy hard to stabilize that thing. does tweek the forearm muscles. very good thanks for the info

[Dangerdan]

Great post Papi, thanks for the links.

[Property of Steroid.com]

For non-traditional strength training, Check out my buddy Zach Evanesch's site...

I think it's www.undergroundstrengthcoach.com

I hung out with him at the last EliteFts seminar....really great guy, lotsa great stories, and a really good strength coach.