Trapezius

Overhead Squat

Body Position: 
From a rack, place barbell behind head so that barbell is centered and lying on top of spine while hands grip the bar to stabilize. Now, create a little momentum and lift the bar off the spine all over the head by fully extending the arms. Bend knees to 90˚, lean buttocks back, and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement). Keep back straight by keeping the head up, pushing chest out and shoulder blades up. Now, keep the weight on the heels and push gradually vertical through the heels by extending knees and hips until legs are straight.
Video: 

Shoulder Shrugs

Body Position: 
In standing position, arms straight and close to the body, weight (barbell/dumbbell) touching mid-thigh. Keep head straight, push chest out and elevate shoulders towards ears. Hold position for 1 second and release shoulders back to starting position.
Positions: 
Arms straight and close to the body, weight touching mid-thigh.
Push chest out and elevate shoulders towards ears.

Lunge to Press

Prerequisites: 
Lunge & Military Press
Body Position: 
From a standing military press position step into a lunge by dropping quickly underneath the barbell and simultaneously pressing the barbell upwards. The lunge position is reached until both knees are flexed at 90˚. Keep head straight looking forward, chest pushed out so that the back remains flat.
Positions: 
From a standing military press position step into a lunge;drop quickly under bar
The lunge position is reached until both knees are flexed at 90˚.
Video: 

Seated Row

Body Position: 
Sit down on the bench with knees slightly bend, push out chest so that back is straight. Lean forward and grab handle with both hands, palms facing inwards. Keep the elbows close to the body and pull weight between belly button and chest while the back remains straight until handle is close to body. Motion stops when upper body reaches 90˚. Slowly release handle until starting position is reached and repeat.
Positions: 
Sit down on bench with knees slightly bend, push out chest
Keep elbows close to the body and pull weight between belly button and chest

Horizontal Pull-Up

Body Position: 
Grab an overhead bar and make sure elbows are straight; pull body weight up so that chin gets over the bar. If unable to do the desired number of repetitions, use an elastic band to assist and start with elbows bend at 90˚. Choke a band around the pull-up-bar and hook the band under one or two knees depending on how much assistance is needed.
Positions: 
Grab an overhead bar and make sure elbows are straight.
Pull body weight up so that chin gets over the bar.

Standing Military Press

Body Position: 
In standing position place barbell chest high, elbows remain close to the body. Remain bar close to the body and push it upwards, extending arms over the head. Slowly return to starting position and repeat.
Positions: 
In standing position place barbell chest high, elbows remain close to the body.
Remain bar close to the body and push it upwards, extending arms over the head.
Video: 

Lateral Squat to Press

Prerequisites: 
Lateral Squat, Military Press
Body Position: 
From a rack, place barbell so that barbell is centered and lying on top of the chest while hands grip the bar just outside the shoulders, elbows facing forward horizontally to stabilize. Keep back straight by keeping the head up, pushing chest out and shoulder blades back. From neutral stance position with feed close together use the right leg to step shoulder-wide distance sideways. Bend knees to 90˚, lean buttocks back and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement). Keep the weight on the heels and push gradually vertical through the heels by extending knees and hips until knees are bend at approximately 150˚ and then explosively extends the hips forward and press the barbell upwards until elbows are fully extended. Push head through the arms. Repeat to the other side.
Positions: 
Use the right leg to step shoulder-wide distance sideways.
Push gradually vertical through heels then explosively extends the hips forward
Press the barbell upwards until elbows are fully extended.
Video: 

Split-Stance Jump Press

Prerequisites: 
Lunge, Military Press
Body Position: 
From a front squat position we step into a lunge – eccentric phase is slow (strength component). Then we step out of the lunge by jumping forcefully upwards to create momentum and press the bar over the head, landing in neutral stance - concentric phase is fast (power component). Then we step into a lunge with the other leg and do the same.
Positions: 
From a front squat position step into a lunge
Step out of the lunge by jumping forcefully upwards; press bar over the head
Video: 

Jump Pull Ups

Prerequisites: 
Squat, Pull-Up
Body Position: 
We start by standing under the pull-up rack, then jump upwards (power) towards the pull-up bar, perform the pull-up (strength) and return in a controlled (slow) fashion to the initial starting position. Can only be performed correctly with great upper-body (trunk) stability capability. Video below shows regular pull up. For jump pull up, jump toward handle bar, perform pull up, drop down to the floor and jump up again.
Positions: 
Jump upwards towards the pull-up bar
Return in a controlled (slow) fashion to the initial starting position.
Video: 

Chin Up

Body Position: 
Grab an overhead bar and make sure elbows are straight; pull body weight up so that chin gets over the bar. If unable to do the desired number of repetitions, use an elastic band to assist and start with elbows bend at 90˚. Choke a band around the pull-up-bar and hook the band under one or two knees depending on how much assistance is needed.
Positions: 
Video: 
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