28 Sunday Territorian. Sunday, June 23, 2013. www.sundayterritorian.com.au

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body+soulsundayterritorian.com.au SUNDAY LIFESTYLE

www.bodyandsoul.com.au

MASTER THE BARBELL BASICS

� is workout builds on your exercise foundation and gets your body fi red up for fi tness

SHOULDER PRESS

The key elements of the shoulder

press and all overhead lifts are

the set-up position, the overhead

position, the path taken by the

bar and a tight, rigid body.

SET-UP• Feet hip width apart• Hands just outside of the shoulders• Bar in front, resting on the rack position created by the shoulders• Elbows down and in front of the bar; elbows are lower than in the front squat• Tight abs• Closed grip with thumbs around the bar

EXECUTION• Cue for the action: press up.• Drive through heels• Keep the whole body rigid and maintain a tight abdomen• Move head back slightly to accommodate bar during press (bar path is a straight line)

WATCH OUT FOR• Rigid body, abs tight and ribs locked down• Bar travels straight up• Shoulders in an active position overhead (shrug as if trying to reach your ears)

SETS, REPETITIONS AND RESTStrength: 5 setsof 5 reps, rest 3 minutes.Overall conditioning (use a dowel rod): 3-5 sets of 10-15 reps, rest 1 minute.

THE

COMMANDO

ORDERS...� ese exercises can be combined

into one e� cient session – being

“too busy” is no excuse!

Using either a dowel rod or bar,

complete 5 rounds of:

+21 deadli� s

+15 shoulder presses

+9 front squats

+run for 400 metres.*

(*Beginners: rest for 3 minutes.)

SETS, REPETITIONS AND RESTFor strength: 5 sets of 5 reps, rest 3 minutes.Overall conditioning (use a dowel rod): 3-5 sets of 10-15 reps, rest 1 minute.

The front squat is an essential

element of the more complex

“clean squat”. It builds upon

the air squat I demonstrated

last week in body+soul (see

www.bodyandsoul.com.au/

fi tness/workout). Having a

sound understanding of the

mechanics of the front squat

will help you master the

clean version.

Plus, it’s a fantastic exercise

for developing the quads, glutes

and back muscles.

SET-UP• Feet shoulder width apart• Full extension at hip and knees (stand up tall)• Bar “racked” on the shoulders (create a “shelf” with the shoulders for the bar to sit on)• Hands outside the shoulders, loose fingertip grip• Elbows high, upper arms parallel to the floor

EXECUTION• Weight in heels• Maintain lumbar curve (neutral spine)• Chest up• Elbows high, keep the arms parallel to the ground throughout the movement• Squat down, sticking your backside out• Bottom of the squat is below parallel (hip crease below the top of the knee)• Knees track parallel to feet• Return to full extension at the hip and knees to complete the move• Keep head in neutral position (look straight ahead)

WATCH OUT FOR• Depth below parallel• Maintain the proper rack position• Keep elbows high throughout movement• Don’t let your weight shift from your heels

FRONT SQUAT

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MASTER THE BARBELL BASICS