Frank Wozny CSCS Frank gives instruction on a commonly misunderstood exercise. He provides some key coaching points and has Adam demonstrate some common mistakes. Keep coming back to Ultimate S & C for the best strength and conditioning information strength and conditioning programs and strength and conditioning workouts.
Archive | Strength & Conditioning Exercises
RSS feed for this sectionTrap Bar Instructional Video
Adam Stoyanoff MS, CSCS Adam takes Frank through a few good reps to demonstrate how the trap bar squat should be executed. They also talk about the common errors lifting the bar and some gripping mistakes.
1 Leg RDL Stretch – Jim Kielbaso
Here is a great warmup exercise that will increase your flexibility and strengthen your legs. As Jim explains this will increase your flexibility in your quadriceps and hip flexor along with strengthen your glute and hamstring. This is an excellent exercise for female athletes to do so they learn how to strengthen their hamstrings to [...]
Strength Training Exercise: Modified Renegade Row
If you like the standard Renegade Row, you’re going to love the modified version shown here. While the standard version has you pull the dumbbell straight up to your stomach, this version has you take the weight away from your body with a straight arm. By moving the weight away from you on such a [...]
Squat Essentials Part 3 – Variations: Darl Bauer, WVU
In the previous two squat articles I have discussed the proper technique of the squat, implementation of the squat into a strength program and how to use this exercise safely. When done correctly, the squat is one of the most beneficial lifts in strength training. Other than the back squat there are many other variations [...]
Strength Training Exercise: Tire Flip – Jim Kielbaso
This is a video explaining how a proper tire flip should look. You want to begin with a flat back, butt low position, and a good grip on the bottom of the tire. To flip the tire, you will be extending the ankles, knees, and hips in one fluid, explosive movement. This means that the [...]
Push-up Series
Push Up Series Nick Wilson and Adam Gentry from the University of Detroit Mercy Here is a few different push up variations that we do.During each movement the main focus is body control.These movements can be used either during the workout itself or as a warm up.To make any of these movements more challenging you [...]
Squat Essentials Part II: Implementation and Safety – Darl Bauer
If you are looking for something to help you gain incredible leg strength, improve speed, core strength, strengthen your low back and pack on muscle growth all over the body then the squat is what you are looking for.Last time, I talked about the history of the squat exercise and how to execute the proper [...]
WHE #9 Muscle Ups
Muscle-Ups World’s Hardest Exercise #9 Jim Kielbaso MS, CSCS This one requires power, body control and a little coordination.If you suck at pull-ups, you should probably keep working on them before you attempt a muscle-up (and, by the way, you’re a big baby if you suck at pull-ups).Start from the bottom of a pull-up position, [...]
Squat Essentials Part I: History and Proper Execution – Darl Bauer
The Squat is the king of all exercises.This multi-joint exercise is the premiere exercise when it comes to muscle growth.There is no substitute for a properly performed squat.Technique is the number one priority.I will be discussing the history and benefits of the squat, the technique of the squat, and provide clarity to squatting misconceptions. The [...]
WHE #10 Plate Push
World’s Hardest Exercise #10 Plate/Board/Sled Pushes Jim Kielbaso MS, CSCS When you begin a 200 yard push, it’s typical to think “this isn’t too bad.”By the time you reach the half-way point, many people absolutely lock up. Put a plate, 2×4 or weight sled (I really like the Predator sled, but any weight sled can [...]
WHE #62 Plate Drag Push-Ups
World’s Hardest Exercise #62 Plate Drag Push-Ups Jim Kielbaso MS, CSCS This fun little sequence starts off pretty easy, but ends up kicking your ass before it’s all over.You’ll need a rubberized floor or turf so you don’t damage the floor throwing plate around. Put a 45 lb plate on the ground and get into [...]
WHE #19 Ab Rockers
World’s Hardest Exercise #19 Ab Rockers Jim Kielbaso MS, CSCS As with all Manual Resistance exercises, you need a partner for this one.Lay on your back, hands locked behind your head, feet crossed and knees pulled up so your feet are off the ground.Pull yourself into the top of a crunch with your elbows touching [...]
WHE #55 Partner Push-Ups
World’s Hardest Exercise #55 Partner Push-Ups with Hand on Head Jim Kielbaso MS, CSCS Get into the top of a push up position.Have a partner get into a push up position almost perpendicular to you with one of his/her hands on your shoulder and the other on your head.The idea is to time it so [...]
WHE #38 Handstand Push-Ups
Handstand Push Ups World’s Hardest Exercise #38 Jim Kielbaso MS, CSCS Get into a handstand with your feet against a wall or have someone hold your feet.Bend your arms like you’re doing a push-up until your head almost hits the ground and press yourself back up into a handstand position.Do as many reps as possible, [...]
WHE #15 Pistol Squats
World’s Hardest Exercise #15 Pistol Squats Jim Kielbaso MS, CSCS This one requires strength, flexibility, balance and body control. Stand on one foot with the other foot slightly in front of you. Keep your entire foot on the ground and perform a squat as deep as you can on one foot. The non-working foot stays [...]
WHE #34 Superman Pushups
Worlds Hardest Exercise #34 Superman Push-Ups Jim Kielbaso MS, CSCS Amazing your friends at parties is a decent reason to work on Superman Push-Ups. Lay face down on the floor, hands together over your hand, palms on the ground. Push your hands and feet into the ground, contract everything in your midsection and lift your [...]
Spiderman Stair Walk, Sandbag
Jim puts Clif Pattah through a difficult challenge at the end of his workout. Clif gets beat down during the spiderman stair walk and then has to carry a 100 pound sand bag up and down 10 times. Try this and see if you can beat Cliff’s time!!!!!! Perform this type of exercise at your [...]
WHE #69 Hanging Wipers
Worlds Hardest Exercise #69: Hanging Wipers Jim Kielbaso MS, CSCS If you can’t do good hanging leg raises with your feet up to the bar, you might as well forget about even trying this one. Oh, and if you can’t do hanging leg raises, you’re a big baby. The idea here is to do [...]
Spiderman Stair Walk & Sandbag Carry
Jim puts Clif Pattah through a difficult challenge at the end of his workout. Cliff gets beat down during the spiderman stair walk and then has to carry a 100 pound sand bag up and down 10 times. Keep coming back to Ultimate S & C for the best strength and conditioning information on the [...]
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