Free Weight Training

Overhead Triceps Extension--Tones Back of Arms

Start with ONE good heavy dumbbell or object that you can easily grasp with both hands. With a wide-footed stance, swing the weight up overhead but not behind you. Extend fully upward, decelerating your momentum at the top of this movement. In other words, put on the brakes. Next, lower the weight down low between the legs while keeping the chest up, eyes level with the horizon, and SQUAT as though you are reaching the hips back to sit down. Maintain a good arch in the low back.

Note: the wider the stance the greater the turnout from the ankle for the foot position.

Progress this series with a variation that starts with a TRICEPS extension lowering the weight behind the head, fully expandind the chest and rib cage area. Proceed to extend the arms fully upward and resume the chopping motion.

When the weight is at the mid-chest level, change the pattern with a side swing just past the outside of the thigh. A natural pivot will occur with the back foot, resembling a lunge position. Decelerate your momentum with control at this end point in the movement.

Return to the start point and repeat or alternate from right to left for a challenge in core control and balance. See DEMO for video.
Gain control of this rotational movement pattern by performing all reps to a single side at a time BEFORE progressing to the Alternating Side Chop.

Side chops are dynamic total core body movement!

Start by vertically extending the loaded arm directly above the midline of your body. With a slight fixed flex in the elbow keeping the arm long, take the weight down decelerating to a smooth controlled stop no lower than the back of the shoulder…return and repeat! 

If you have never done this 1-arm version of the fly, you can expect to get sore ABs. It really works the core, as well as the chest, shoulder, and triceps.

Once you have mastered two-sided movements, progress to single sided. The challenge is to maintain balance and control while following the same movement pattern as you would with both sides loaded. Additional benefits can be felt in the core while compensating for the uneven load.

Start by holding the weight vertically above the collarbone, palm facing toward your feet. Bend the elbow lowering 90 degrees into a right angle keeping the wrist straight and directly above the elbow. Decelerate to a smooth controlled halt before returning to the starting position and repeating. Also shown is a “palm-in” variation that resembles a combination of both the press and fly movements. Progress to this AFTER first mastering the straight pressing motion.  Single-arm chest press can add a dynamic core dimension to your dumbbell chest workouts.

Regardless of the stance variation, to perform a Triceps Dumbbell Extension or dumbbell kickback make sure and point your elbow skyward to emphasize triceps. Maintain the shoulder in a stationary position throughout the movement keeping the upper arm held snugly into your side. 

Fully extend your arm with a smooth, controlled motion pausing at the peak of the movement to increase exercise intensity.

Take one exercise that works the biggest head of the triceps muscle group-the triceps extension, then follow into a second triceps exercise all the way to the point just before you begin to lose form or go to failure. This demonstrates the Body-for-LIFE training progression where a pyramid of descending reps and ascending intensities is followed by this type of superset.

Take one weight in both hands as though performing a chopping motion while lying down. Starting position is vertical from the shoulder line and stopping point is parallel to the ground (or less depending on one's flexibility.) The Pullover is a good general all-purpose movement for both chest and back adding emphasis to the triceps and core.

Performing good functional squat movement starts by tilting the pelvis and pushing hips behind you forming a good arch in the low back, as though positioning to have a seat on a chair.  Recommended range should not exceed a depth lower than thighs parallel to the ground. That is, keep the hip joint no lower than knee level. Risk in doing so outweighs benefit. You can vary the arm position with and without weight. Squats are known as the king of lower body exercise.

A good functional squat variation is the split stance, which can be a lead-in to single-leg squats (as shown above). The same good form and technique applies to all squat variations.  Training intensity can be increased without adding weight just by progressing to more challenging single-sided variations.

The Lunge features many variations that will continue to challenge even the most conditioned exerciser. Lunges will sculpt and strengthen the lower body and core. Some variations can even include upper body. Every avid exerciser knows the value of Lunges.

The BENT-KNEE DEADLIFT is a Big bang exercise--a compound movement, which works multiple muscles crossing multiple joints. This exercise is the all-time classic in Olympic weightlifting because it involves all muscle groups to some degree. Even the abdominals are engaged. The Bent-Knee Deadlift targets the lower back, glutes, hamstrings and quadriceps in one powerful move. Form is key for protecting your back and knees on this move and a certain amount of flexibility is required. To be safe and effective, squat as low as you can, keeping the weight in the heels and with the knees behind the toes. Using a lifting rack to start and finish your set will ensure that you do not compromise your lower back in lumbar compression. The key to this will be to always maintain a flat back with a good low back arch and stay within the range of motion that allows this. The risk in going lower will outweigh any further benefit.

Stand erect, feet about shoulder-width apart. Hold the barbell with arms fully extended, hands just outside of upper thighs. Palms are "opposing" - one palm down and the other palm up. This alternate grip helps to lock the bar in. Keep back straight, the head and neck in alignment, and gradually bend your knees as you lower the bar to the end point for your ability to maintain back form, pause and return. Keep the bar close to you throughout the movement, just clearing your thighs & knees. Continue to bend the knees and squat down until the thighs are parallel to the floor.

When used in leg training, the Stiff-legged would commonly be done in opposition to the squat because it does not engage the quadriceps, as does the bent-knee deadlifts.

Simple dumbbell curls can be done simultaneously or alternating. Vary your hand hold position by starting with palms in at the bottom and "supinating" to palm up at the top (as shown). Perform a few sets with a "Hammer" grip. Challenge your core and balance by varying your stance and progress to a one-leg balance while performing the curling movement.

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