The days that you spend working on your technique will carry over to your heavy days and your high intensity or endurance days.
In this workout we are going to work with a barbell using only one hand, gripping the balance point in the center. This is meant to slow you down, allow you to feel the movement and also make your stabilizers work just as hard as everything else.
Many people have trained with me in the past and at the end said “It’s like yoga with weights”. This is very true for a lot of this kind of training. As it is all movement based and depends on efficiency of the movement from flexibility as much as it does on muscle strength. This specific workout is very much like yoga with weights, move slowly, stay focused and pay attention to every detail.
Barbell military press
Five per hand
Two sets per hand, switching hands after each set of five reps.
Windmill
Three per hand
Two sets per hand, switching after three reps.
Overhead squat
Three per hand
Two sets per hand, switching affter three reps.
Overhead squat push to windmill
Three per hand
Two sets per hand, switching every three reps.
Bent press
Three per hand
Two sets per hand, switching every three reps.
As I mention in the video, I do not want to take you to failure during these exercises. My goal is to allow you to learn them without having to make any compensations due to muscle fatigue. Your own abilities will determine how much weight and even how many reps you will do of each exercise but by no means should you try to keep up if you are getting wobbly.
That isn’t the point with this workout, so constantly ask yourself whether you are still benefitting from improved technique or is the technique suffering due to fatigue.
This workout will make you feel loose and strong at the same time, it will work range of motion that will leave you feeling tremendous. It will also have a big impact on your training and help you stay injury free on those days with high weight or high rep count.
Thanks for joining me,
Peter Hirsh
