My family just got bigger
Got me a barbell and plates so I can maximise my strength (and glute) training without travelling ALL THE WAY into the city. It also means I can finally train people to Get Glutes!
Can’t say how pleased I am with this Barbell – it’s perfect for a home-gym.
After I unpacked all the plates, I was just dying to try them out, so I threw together the following workout just for a bit of fun. Turned out to be a great wee workout – especially after a day farting about the house. Good to get moving some weight about!
I completed the following 4 exercises in a big superset (rounds), but you can set it up as traditional sets or as 2 pairs of supersets (eg: Jeffersons with Presses and Hip Thrusts with Chin-ups):
1) Jefferson Deads: 3 x 4 reps (each side) (58kg, 68kg, 68kg)
2) Hip Thrusts: 3 x 10-15 reps (58kg, 68kg, 68kg)
3) Chin Ups: 3×4-6 reps (I did 4 reps)
4) Double KB Military Press: 3 x 4-8 reps (I did 8 reps in the first set and then 4, 4) (2 x 14kg, then 2x 16kg)
As I mentioned at the end of the video, it’s important to pay close attention to how you are moving during these lifts. I learned the hard way, that chasing reps or weights (letting pride motivate me), that something will eventually give. Now, I am “re-training” my position to stay stable and strong during the entire movement, so I don’t end up leaking energy through a weak link … which, in my case, was not using my core properly during all exercises.
Since changing the way I train, my “SIJ” pain has been ZERO for the first consistent time in over a year!! I am thanking my wonderful Boyfriend – Dr Jonathan Fass – for this ::swoon::
Anyone wondering about the Jefferson Deadlift. Here’s David Dellenave with his awesome tutorial:
BTW – David is pretty much an expert (or just crazy-obsessed) on Deadlifts. So-much-so, that he just released an AMAZING book - Deadlift Off The Floor (not an affiliate link) – if you are a deadlifting fan, or want to be one – get this book!Tags: barbell, bodyweight exercise workouts, circuit training workouts, how to get stronger, kettlebell exercise, strength, weight lifting workout routines