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Handstand Shoulder Taps (Handstand Wall Runs) Progressions

May 14, 2013, 3:47 pm
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Dusty Hyland from Dogtown CrossFit has some really good videos on Handstand development.

Past videos in the series:

And today he added a video on Handstand Shoulder Taps (sometimes referred to as Handstand Wall Runs).

A great exercise I do  (not enough) on 531 OHP days. Your shoulders, traps and triceps will burn like never before.

Goal: work up to 10min of continuous taps (I must admit I never went past 4 minutes …)

Check out his Handstand Basics video here.

Handstand Shoulder Taps (Handstand Wall Runs) Progressions is a post by from All Things Gym.

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Dmitry Klokov Snatch Grip Front Raises? Update: It’s a Traps Exercise

June 14, 2013, 2:58 am
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Exercise of the day …

Snatch Grip Fron Raises? with 100kg.

I think Dmitry is trolling us all. Expect a 100% increase of people doing them in your gym today :)

Update: Looks like it’s grip training. He opens his hands on top of each rep.

Translation:  Klokov:

The second exercise on our compulsory program today is…I call it traps. Regular grip.

Update: Try them! They’ll make your traps burn!

Leave your exercise name suggestions in the comments. Klokov Raises?



He also likes to train his grip from time to time.

Snatch Grip Deadlift without Hook Grip

Translation:

Is it on? Today we are going to work on wrists. We are going to strengthen them. Our first exercise will be snatch grip deadlift with regular grip. Hands!

Dmitry Klokov Snatch Grip Front Raises? Update: It’s a Traps Exercise is a post by from All Things Gym.

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Apti Aukhadov Weighted Hanging Leg Raises with Plate

June 24, 2013, 4:30 pm
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Dmitry Klokov Overhead Duck Jumps

July 1, 2013, 4:37 am
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More than just Duck Walks …

Dmitry Klokov shows Overhead Duck Jumps.

I assume that just like Overhead Duck Walks, these are a great hip opener and also good for getting comfortable in the bottom position of the Snatch and build stability.

Also, Dmitry will be visiting the U.S. along with “several top Russian weightlifters” and host seminars!

These seminars will be geared towards weightlifters and crossfitters. They will cover training, programming, technique, nutrition, etc.
For information on these seminars, contact Norwood Weightlifting on Facebook.

Dmitry Klokov Overhead Duck Jumps is a post by from All Things Gym.

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Mikhail Koklyaev 120kg Barbell Sit Up

July 1, 2013, 3:12 pm
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Vladislav Rigert & Dmitry Klokov 100kg Weighted Back (& Legs) Plank

July 5, 2013, 6:58 am
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Vladislav Rigert and Dmitry Klokov show a killer isometric posterior chain exercise.

Probably the best plank variation I have seen so far.

Lay sideways on a bench and have a partner (preferably Dmitry) put 50kg plates on your back and legs.

A youtuber translated what Dmitry said:

This exercise activates small muscles around your spine and prevents injuries. Also builds strong back. In the end Klokov says that Vladislav has crazy pulls and beats him in deadlifting exercises, because he’s doing that stuff with up to 100kg.

Name suggestions? Weighted Superman Holds?

Your Suggestions so far:

  • Siberian Seesaw
  • Klokov Cantilevers
  • Tiger Hold (“after Vladislav’s orsum t-shirt!”)
  • Perpendicular Lying Bench Plate Holds
  • Cross-Bench Weighted Plank Hold
  • Weighted Anti-Flexion Back & Leg Holds (boring but descriptive)
  • Kremlin Caterpillar
  • Swole Back Destroyer
  • Russian Holds/Planks

Vladislav Rigert & Dmitry Klokov 100kg Weighted Back (& Legs) Plank is a post by from All Things Gym.

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Dmitry Klokov Alternating Front to Back Snatch Grip Overhead Press

July 9, 2013, 10:30 am
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Dmitry Klokov has another “interesting exercise” as he calls it.

Alternating “Behind the Neck” and Front Snatch Grip Presses. He does 7 reps with 90kg (around 70% for him if 130kg is 100%).

So, step up your OHP game and hit it from all sides.

Update: and do some Handstand Push Ups

And he uploaded a 130kg Klokov Press.

Translation from youtuber Vladimir Yevsenko:

Well this is how July 9th has went. I honestly didn’t like it because I’m feeling very tired. We only have about 3 or 4 days left in Taganrog, and then we’re going to travel to Moscow to the weightlifting team and begin primary training for the world weightlifting championships in October. I miss everyone and am losing my mind not having a massage-person, I really wanna go meet with everyone in the team.

Dmitry Klokov Alternating Front to Back Snatch Grip Overhead Press is a post by from All Things Gym.

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Dmitry Klokov Ab Workout

July 10, 2013, 9:35 am
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Today in the Daily Dmitry …

Dmitry shows parts of his ab workout.

Lay on your back, lift up your legs 90 degrees and have a partner push down your legs.

I have never tried this, but I assume the violent eccentric part will give you lots of DOMS. And if that doesn’t burn enough, finish it off with regular sit ups.

I really like the comment from Tania on the ATG Facebook Page: “I’ve done this – you’ll fear sneezing the next day”

Dmitry Klokov Ab Workout is a post by from All Things Gym.

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Weighted (Barbell) Box Jumps

August 17, 2013, 6:33 am
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Time to upgrade your Box Jumps.

This guy (Master of Sports in Weightlifting) does Weighted Box Jumps (with a 110kg x5) and maintains pretty good form throughout the set.

I’m not gonna lie, at first I was like “what the hell is he doing? Injury risk yadadada”. But on second thought, if you pick a weight that allows you to keep good form throughout the movement (no valgus knee i.e. knees not coming in etc.) and step down in a controlled manner, this is a good exercise.

(Weighted) Jumps in general are very good to develop speed /explosiveness in athletes and many of the soviet/russian books advocate jumps as primary tool of improving speed. Just as an example, this article mentions that Yurik Vardanyan was a staunch advocate of weighted jumps.

Does it mean you have to do it with a 110kg barbell on your back? Of course not (unless you can make it look as solid as this guy does). He is a beast. So take it as a feat of strength.

Watch out for this movement in the 2014 CrossFit Games :D .

Update: There seems to be some confusion about this.

  • What it is: an exercise to improve speed /explosiveness.
  • What it is not: a “CrossFit Exercise” i.e. something that is done for high reps, or in a fatigued state, or both.

Also check out the Weighted Kneeling Jumps

Weighted (Barbell) Box Jumps is a post by from All Things Gym.

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Jessica Marie Salvaggio Plyometric Circuit

August 26, 2013, 1:59 pm
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Here is a Plyometric Circuit performed by Jessica Marie Salvaggio at the OTC.

Looked fun. That’s why I wanted to learn more about why and how often Zygmunt Smalcerz’s has the athletes do these kinds of jumps. Thanks to Jessica for taking the time to provide the information for ATG.

We would do this for about ten sets through every night after my second workout.It is a progressive increase in plyometric training intensity starting with the lowest level, which is a box jump without the higher impact depth jump to the floor (why we roll out).

This is followed by a box jump and the high impact depth jump out. Then the last jump being a higher box jump followed by the highest impact portion being the jump down from the highest box. That one requires the largest amount of force to be generated by your stretch reflex to stop your descent to the floor.

We do this in order to try and improve our ability to activate our stretch reflex and thereby increase the velocity at which a specific amount of force can be generated.

We would do this for about ten sets through every night after my second workout.

Update: Reader Bryan commented:

The Russians used them about three times per year leading up to major competitions and most likely still do. They are said to improve starting strength as in the time it takes to separate the bar from the floor and improves the speed in which the knees move under the bar. They start at a box height of .4-.5 meters and work up to .7-.8 meters. This is done over a 4-6 week period with no more than 300 jumps total and no more than 2 jump sessions of 4 sets of 10 per week.

Update: Here are Different Angles

Thanks to Phil for sending this in.

Jessica Marie Salvaggio Plyometric Circuit is a post by from All Things Gym.

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Handstand Push Up Progression with Physio Ball

September 10, 2013, 4:45 am
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Looks like CrossFit HQ wants people to learn proper Handstand Push ups (i.e. non kipping).

For this they made a video series with top gymnast Dave Durante (part 1 here).

I used to do this particular exercise, the Jackknife (or Pike Up) with physio ball, a lot when I trained for my Press to Handstand.

It really helps with with getting the compression right and well as with building shoulder endurance. Also it is a very nice core/abs exercise as well, ideal for a finisher once you get the movement down.

Start with the way they do it in the video and later increase range of motion (by doing it on blocks).

For more excellent Handstand tips check out Dusty Hyland’s Handstand series or check out the ATG “Handstand” Category.

Handstand Push Up Progression with Physio Ball is a post by from All Things Gym.

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Back Lever Progressions Tutorial

September 15, 2013, 1:42 am
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Daniel Vadnal has a Back Lever Tutorial for you.

He goes over some very important points I wish somebody told me back when I started out doing Back Levers.

The progressions he covers are pretty much the consensus of the gymnastics world when it comes to starting out boys (6-9) in this movement.

Don’t skip a progression and take your time and you will achieve this movement without injury.

Warm up

  • Weighted Shoulder Dislocations (not only for gymnasts, everybody should do these, try them)
  • German Hangs / Pulls

Cues

  • scapular protraction and depression (this is important)
  • squeeze hands down towards glutes
  • glute & abdominal engagement

Progression: tuck-> advanced tuck -> adv. BL open -> straddle -> half

How to train them:

  • 3 times a week
  • Back Lever Holds: 3-5 Sets x 8-12s (some say stay at one position until you can hold it for 30s)
  • Back Lever Lifts: 3 Sets x 3-4 reps

Once you can hold a position for the required amount of sets & reps, move on to the next harder.

Back Lever Progressions Tutorial is a post by from All Things Gym.

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Car Push Team Workout

September 21, 2013, 10:03 am
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Here is a cool team workout.

In a recent Barbell Shrugged Podcast episode Doug showed how to do Car Pushes.

A great substitute for all us Prowlerless people.

Pretty straightforward exercise. As Doug says in the video, your arms should be locked at all times and you should keep your body as low as possible.

The reason I wanted to share it was the fun team component he introduces later in the vid.

Two people push at the same time. Every ten seconds interval one person will filter out, a new person will filter in and you just rotate every ten seconds for the entire time you push.

Neat idea to keep Car Pushes fun.

Car Push Team Workout is a post by from All Things Gym.

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Weighted Reverse Plank

October 3, 2013, 3:20 pm
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Meanwhile in China …

You know that planks (like all static exercises) don’t rank particularly high on my favorite exercises list.

That is unless they are done with extra weight of course.

We saw planks in different variations here, here or even one from Ilya here.

One variation that was missing was the  Weighted Reverse Plank:

  • your shoulders and feet rest on benches
  • your Chinese buddies stack 25kg plates on your belly

The description of the photo below mentions 50kg, 6 sets of 1 min.

BTW, the photo is from Yatin Parasher’s Chinese Weightlifting Experience.

Weighted Reverse Plank is a post by from All Things Gym.

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Mohamed Ehab Weighted Broad Jumps + 150kg Snatch

October 17, 2013, 4:17 am
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Meanwhile in Egypt …

Mohamed Ehab (12th at the 2009 worlds 62kg, now 69kg lifter) performs some weighted Broad Jumps to improve his explosive power.

In the 2012 Cup of Egypt he did 148 + 180 which won the 69kg category.

I asked him how how man jumps he did that day.

20 kg for 10 jumps,  then 60kg for 9 jumps and 80kg for 8 jumps.

He also recently snatched 150kg from blocks (very DIY – I like that!). (140kg from the floor, 175kg C&J)

Update: He did a 155kg Snatch from blocks

More Jumps:

Mohamed Ehab Weighted Broad Jumps + 150kg Snatch is a post by from All Things Gym.

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Planche Progressions with David Durante

October 22, 2013, 3:01 am
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David Durante has another gymnastics training video.

This time he talks about Planche Progressions.

  • What it is not: a step by step guide to achieve the Planche
  • What it is:  an outlook of what is required for high level gymnastics elements

In the 25 minute video he talks about

  • Progressions to prepare your wrist flexibility, Wrist Push Ups (more wrist flexibility here)
  • Tuck Planche Progressions.
  • he ends it with Maltese Box Presses

More: Planche in Perfection … The Planche Press to Handstand

Planche Progressions with David Durante is a post by from All Things Gym.

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L-Sit Progressions

November 18, 2013, 4:42 am
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David Durante talks Chris Spealler through some L-Sit progressions.

As with everything in gymnastics… looks deceivingly simple, yet it’s not.

Since this is just a 2 minute video it can’t show all there is to that exercise.

In Building the Gymnastic Body the progressions are broken down even further.

(Arms locked at all times)

  • L Sit on Parallel Bars (PB) tucked
  • L Sit on PB straight, but low (legs below horizontal)
  • L sit on PB
  • L sit on PB advanced – here you push your hips forward while maintaining straight legs, locked arms and flat back (no hunching, no chest caving in)

Only then do you progress to L Sit on Rings.

Similar progressions for the Straddle L Sit:

  • Straddle L on PB bent legs
  • Straddle L on PB straight, but low legs
  • Straddle L on floor with one hand in center
  • Straddle L rolling into it (both hands in center)
  • Straddle L on PB
  • Straddle L on Rings
  • Straddle L High – hips rise to shoulder level, stay compressed, knees pass elbow level (very few athletes can achieve this).

Once you master this you will hopefully be as strong as this kid who demonstrates L Sit Walks

L-Sit Progressions is a post by from All Things Gym.

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Isometric Leg Extension Holds

December 7, 2013, 7:58 am
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I recently came across a photo of Mohamed Ehab (155kg Snatch) doing some low tech Isometric Leg Extension Holds.

So I asked him about some details about this exercise. He does:

  • 3 sets
  • 20 second static hold
  • with 90kg

He uses it for

the prevention of injuries, especially the knee joint.

Very difficult, but very useful.

Have you used this exercise? Maybe some coaches/ PTs can chime in and explain potential benefits.

Mohamed Ehab Isometric Leg Extension
Photo Credit: Mohamed Ehab on Facebook

Then I remembered seeing this exercise in a couple of the Chinese training videos.

Check the video below at 1:17 for example (thanks for finding it Sam!). This is Liu Chunhong, 2x Olympic Champion and World Record holder @ 69kg (Thanks Finsnatcher).

Isometric Leg Extension Holds is a post by Gregor from All Things Gym.

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Band Resisted Sit Ups

December 19, 2013, 3:22 pm
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Norik Vardanian Weighted Barbell Squat Jumps

December 28, 2013, 9:44 am
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