This is a variation of a one-legged squat exercise (a Pistol), done with a towel wrapped around a pole to help stabilize your body as you’re doing it and to allow to you work in a more effective manner for the glutes.
NOTE: Purchase of the BrinkZone Avenger Sled – the ultimate push sled that allows easy transport and storage – includes a free copy of this program. See the Avenger sled in action HERE
If you’ve been following my stuff for a while via vids, articles, and blog posts, you know I have been working with push sleds for years now with people from all walks of life. SWAT teams, fitness models, strong man competitors, body builders, IFBB pro Figure competitors, to Joe/Jane every day fitness enthusiast, and those looking to shed some weight, to name just a few. The longer I use the sled with an ever wider variety of people with varying goals, the more convinced I became that the push sled is the single most effective strength and conditioning tool known to mankind. Push sleds from various manufacturers have become very popular as of late, and for damn good reason; or as creator of the highly popular 5/3/1 program, elite ranked power lifter, and strength coach Dave Wendler says of sled work:
“I am thoroughly convinced that the Prowler is the answer to most of our world’s problems: debt, overpopulation, drugs, obesity, etc. “
Ok, a slight exaggeration, but only slight! The fact is, a good quality push sled used correctly – in my view – one of the single most effective strength and conditioning tools ever invented. It’s whole body kick ass training nothing I’m aware of can match, and when combined as a cohesive program, impressive gains in strength, conditioning, and body composition are the result. I also find sled work allows people with various preexisting injuries and tendinopathies to make continued progress. If you already have a push sled, and have been working with it for some time, then you already know that. If not, well, find a push sled, or purchase one, and discover that for yourself. Enter, the BrinkZone Sled-Centric Program (BSCP) which is the Ultimate Program For The Ultimate Whole Body Strength & Conditioning Tool.å
Origins of the The Sled-Centric Program
I’ll be honest with you…I don’t really like “normal” Interval Training.
To be clear, it’s not that it’s bad…it’s just that I’ve got something better…
This version of the push-up is going to focus on achieving a MASSIVE peak contraction of the pecs, similar to a pec deck machine or cable-crossover exercise only using just a bench…
… yes, literally just a bench.
And it’ll actually give you just as good (if not better!) contraction on your pecs than those machines will!
The best part of the Dumbbell Flye is the STRETCH….honestly, the only reason to the flye exercise is to get that big stretch at the bottom.
Because even though the flye is an isolation exercise, targeting that stretch position with resistance is actually CRITICAL for optimal muscle growth.
This is a GREAT version of the pull-up that’s going to challenge your strength and determination! Because during the pull-up (while holding at the top), you’re actually going to be shifting your hands out to the sides, then back in.
Recent studies have shown some controversial findings that high-rep training is as effective as the traditional medium rep training for muscle growth. If you missed it, check out my two previous articles:
In this article I will show some examples of how high-rep sets can be implemented in a serious weight lifting program, and look at the results of some studies that have investigated this.
The Barbell Bench Press is an exercise I don’t have to explain, I’m sure! This classic powerlifting technique is going to help you get more out of it in terms of muscle mass but also strength out of the bottom.
The Stiff-Legged Deadlift is a key exercise for hamstring development but it doesn’t fully address adductor development.
That’s where this exercise comes in…it’s going to target your adductors (a.k.a. inner thighs) with a wide “split” position as you’re doing a dumbbell Stiff-Legged Deadlift type of movement.