Athletic Upper Body Strength Training For Power

Summary

In this video, the host leads viewers through an intense full upper body workout. Starting with power exercises like split jerks, followed by resistance band punches, the session progresses to pull-ups and med ball slams. Eccentric pull-ups emphasize control, while bench presses and overhead presses target specific muscles. Explosive box push-ups and chest-supported reverse flies round out the routine, ending with abs-focused exercises like hanging leg raises and wood choppers. The workout is designed to be challenging yet accessible, with a focus on form and control.

Takeaways

• 🏋️‍♂️ Start with power exercises for an upper body training session.
• 💪 Follow power exercises with strength training and correctives.
• 🔚 End the workout with ab exercises to target the core.
• 👍 Subscribe to the channel for new videos posted every Tuesday and Thursday.
• 🤸‍♂️ First exercise is a landmine split jerk, focusing on power with three reps each side.
• 🧘‍♂️ Emphasize the importance of core engagement and proper form over heavy weights.
• 🥊 Incorporate resistance band punches for a full-body explosive exercise.
• 🤸‍♀️ Include a back series with pull-ups and med ball slams for a mix of vertical and horizontal strength.
• 📉 Practice eccentric pull-ups for slow, controlled descents to build strength.
• 🤸‍♂️ Alternate between dumbbell bench press and kneeling dumbbell overhead press for unilateral exercises.
• 🔥 Finish with chest-supported dumbbell reverse fly and sled rope pull for a comprehensive upper body workout.
• 🚶‍♂️ Include kettlebell waiter carries for a functional strength exercise.
• 🦵 Start abs with hanging leg raises, focusing on slow and controlled movements.
• 🔚 Conclude with wood choppers, a compound movement that engages the core and entire body.

Q & A

What is the main focus of the training session described in the video?

The training session focuses on a full upper body workout, starting with power exercises, moving into strength and correctives, and ending with abs exercises.

On which days of the week does the channel post new videos?

The channel posts new videos every Tuesday and Thursday.

What is the first exercise mentioned in the video script?

The first exercise mentioned is a landmine split jerk, which is performed with three reps on each side, focusing on power rather than heavy weights.

What is the proper stance for loading during the landmine split jerk?

The proper stance involves starting and pushing up on your toes, maintaining an athletic triple extension stance, and keeping the core locked tight without leaning in.

Why does the trainer recommend using a resistance band for the punching exercise?

The trainer recommends a resistance band because it provides consistent resistance throughout the movement and forces the user to follow through with the motion, which is important for sports performance.

How many pull-ups are recommended to start with in the back series?

The recommendation is to start with a number of pull-ups that is around 50 to 80 percent of your maximum capacity, with the specific number being eight in this session.

What is the purpose of doing eccentric pull-ups or negatives after regular pull-ups?

Eccentric pull-ups or negatives are performed to focus on the lowering phase of the pull-up, emphasizing control and strength, with the goal of jumping up and then slowly lowering oneself down.

Why is the dumbbell bench press preferred over a barbell bench press in this session?

The dumbbell bench press is preferred because it allows for a greater horizontal press, engages stabilizing muscles, and allows for unilateral work, which can be more beneficial for muscle balance and control.

What is the key to performing the kneeling dumbbell overhead press correctly?

The key is to maintain a tall posture while on the knees, not sitting back, keeping the core tight, and pressing the dumbbells up with the bicep in line with the ear.

How should one perform the chest-supported dumbbell reverse fly for optimal back engagement?

The bench should be set at a low angle, allowing for a good lean and the ability to pull with the back, pinching the shoulder blades together in a slow and controlled manner.

What is the importance of maintaining a long rope pull during the sled rope exercise?

Maintaining a long rope pull is important to avoid getting twisted and to ensure that the movement is efficient and controlled, engaging the upper body and core properly.

How should one carry the kettlebell during the kettlebell waiter's carry exercise?

The kettlebell should be held at a 90-degree angle with the bottom up, and one foot in front of the other for balance, while walking normally and keeping the spine straight and the core tight.

What is the correct technique for performing hanging leg raises to effectively engage the core?

The correct technique involves raising and lowering the legs slowly and controlled, bringing the hips up slightly to engage the core and hip flexors, without swinging or using explosive movements.

What is the final exercise mentioned in the script for core training?

The final exercise for core training mentioned is Wood Choppers, which involve standing with feet shoulder-width apart, getting a weight out in front, and twisting with the core while keeping the arms in front of the torso.

Outlines

00:00

💪 Upper Body Training Session

This video offers a comprehensive upper body workout routine. It begins with a landline split jerk, emphasizing power and speed over heavy weights, focusing on athletic stance and core engagement. The exercise is followed by a resistance band punch, highlighting the importance of a strong core and controlled movements. The session continues with back exercises, including pull-ups and med ball slams, emphasizing strict form to prevent cheating and maximize effectiveness. Eccentric pull-ups are also included, focusing on slow, controlled descents to build strength. The segment concludes with advice on maintaining a tight core and engaging the body properly before starting exercises.

05:00

🏋️‍♂️ Strength and Stability Exercises

The second paragraph details a series of strength and stability exercises. It starts with an alternating dumbbell bench press to work on unilateral strength and stabilizer muscles. This is followed by a kneeling dumbbell overhead press, emphasizing a tall posture and core engagement. The explosive box push-ups are next, focusing on core stability during the jump. A chest-supported dumbbell reverse fly targets the back muscles with a specific bench angle. A sled rope row is included, advising on maintaining a long reach and controlled movements. The segment ends with a kettlebell waiter's carry, highlighting the importance of a straight spine and core stability. The exercises are designed to build upper body strength and stability.

Keywords

💡Upper Body Training

Upper Body Training refers to exercises that focus on strengthening the muscles of the upper part of the body, including the chest, back, shoulders, and arms. In the context of the video, it is the main theme as it presents a full session dedicated to upper body workouts, starting with power exercises and ending with core exercises like abs.

💡Power Exercises

Power Exercises are high-intensity workouts that focus on generating force and speed, rather than muscular endurance. They are typically performed at a faster pace and with less weight compared to strength exercises. In the video, power exercises like the landmine split jerk are used to build explosiveness and power in the upper body.

💡Strength

Strength refers to the ability of a muscle or group of muscles to exert force against resistance. In the context of the video, strength exercises are part of the upper body training session, aiming to increase muscle mass and the capacity to lift heavier weights.

💡Correctives

Correctives are exercises designed to address muscle imbalances, poor posture, or movement inefficiencies. They are often included in workout routines to improve overall body mechanics and prevent injuries. In the video, corrective exercises are mentioned as part of the comprehensive upper body training session.

💡Abs

Abs, short for abdominal muscles, are the muscles in the middle of the body that help in supporting the spine and enabling torso flexion, rotation, and stability. In the video, abs exercises are included at the end of the workout to target and strengthen the core muscles.

💡Resistance Band

A resistance band is a type of exercise equipment made of a flexible, elastic material that provides resistance when stretched. It is used in various strength training exercises to improve muscle strength, flexibility, and endurance. In the video, a resistance band is used as a substitute for cable machines in the punch exercise.

💡Pull-ups

Pull-ups are a bodyweight exercise in which an individual pulls their body up towards a bar or handle by using their arm and shoulder strength. They are an effective exercise for developing the back, shoulder, and arm muscles. In the video, pull-ups are included as part of the upper body strength training.

💡Dumbbell Bench Press

The Dumbbell Bench Press is a weight training exercise that targets the chest, shoulders, and triceps. Unlike the barbell bench press, it allows for a greater range of motion and requires more stabilization, engaging smaller muscles and stabilizers. In the video, it is part of the upper body training series.

💡Kettlebell Waiters Carry

The Kettlebell Waiters Carry is an exercise that involves holding a kettlebell at a 90-degree angle with one foot in front of the other and walking while maintaining good posture and core stability. It is designed to strengthen the shoulders and improve grip strength. In the video, it is used as a part of the workout series.

💡Wood Choppers

Wood Choppers is an exercise that targets the core and oblique muscles. It involves standing with feet shoulder-width apart, holding a weight, and chopping across the body by rotating the torso. This exercise helps to develop rotational strength and core stability. In the video, wood choppers are used as a finishing exercise for the abs.

Highlights

Full upper body training session including power, strength, and correctives exercises.

Start with a landmine split jerk for three reps each side, focusing on power and speed.

Proper form for landmine split jerk involves hinging with hips and not leaning in.

Use resistance bands for a dynamic punch exercise to avoid being whipped back.

The importance of full follow-through in exercises for sports performance.

Pull-ups should be done with strict form, avoiding swinging for better muscle engagement.

Med ball slams for explosive power, starting from a full extension position.

Eccentric pull-ups or negatives to build strength and control.

Alternating dumbbell bench press for unilateral work and stabilizer engagement.

Kneeling dumbbell overhead press to engage the core and maintain proper form.

Explosive box push-ups to activate the core and improve plyometric strength.

Chest-supported dumbbell reverse fly to target the back muscles with a specific angle.

Sled rope pull for full-body engagement and core stability.

Kettlebell waiter carry for a functional core and shoulder stability exercise.

Hanging leg raises for isolated core work, emphasizing control and slow movement.

Wood Choppers exercise to integrate core twisting with controlled movement.

Emphasis on controlled movements over fast-paced CrossFit style exercises for better results.

Transcripts

[Music]

what's up guys welcome back to another

video

um today we offer you a full upper body

training session so start off with some

power get into some strength some

correctives of course always end with

abs so hopefully you guys enjoy this if

you do give it a thumbs up subscribe to

the channel WE Post new videos every

Tuesdays and Thursdays so make sure you

subscribe to catch all of them hope you

guys like it first exercise we got we

are doing a landline split jerk so um

we're going three reps each side so

we're not going super crazy heavy

um this is power so we want more or less

faster for this power exercise so big

thing when it comes to the Loading for

this I start or I teach to be a start uh

starting and pushed up on your toes all

right so you're in more of that athletic

triple extension stance

hold it with one arm right A lot of

people lean in like this that's not what

we want we want you here we want you

locked in really tight in the core

notice when I load

my knees look like they're going forward

however what I'm actually doing is

instead of pushing my knees forward like

this I'm still hinging with my hips so

my glutes go back where my hips go back

I'm right here so if I were to push

myself back I'm in that squat position

all I'm doing is pushing up on my toes

leaning in which is why it looks like

I'm in that position

foreign

[Music]

that with a resistance band punch so I

like to go split stance you're going to

punch it out we're doing it with a

resistance band mostly because we don't

have any

cables that would be good for this

exercise I guess to say so you're going

to punch it out as hard as you can try

not to let that band whip you back punch

it and then slow and controlled load

punch again

make sure you keep your core nice and

tight when you do this if you do have

cables that are good sometimes cables

are hard because you punch and then if

you're at like a corporate gym or a

commercial gym the weights on the cable

machine like to kind of jump up and then

snack and it just makes it really weird

if you have some like gravity like a

cancer machine those are super good for

this so I usually pick resistance bands

[Music]

another good thing about our distance

band is since it gets hot as it extends

you really have to push all the way

through and you can't cut that motion

because it gets harder so you have to

follow through which is super important

follow through is always crazy important

for sports

stop

[Music]

all right we got a little back Series

going on so we're gonna get some

pull-ups to start we're going go about

like 50

of your max depending on the day it

might be more like 80 so give your

reference we're doing eight of them

um

good pull-ups right don't swing nice and

strict if you need to go banded go

banded do not cheat your pull-ups you're

only cheating yourself do what you got

to do and then right after that we got

Med ball slams okay full extension

really slam that thing as hard as you

can start all the way tall full lat slam

it with a hip hinge and then after that

we're going back to the pull-ups and

we're doing eccentric pull-ups or

negatives so you're gonna jump up

slowly lower yourself down as slowly as

you can we're going for four notice how

Spencer does not swing a lot when he

does these your course should be staying

nice and tight right you shouldn't be

swinging a whole lot keep your core

locked in make sure you use those locks

everything is going in to control the

body get yourself good before you start

descending

and have fun

[Music]

foreign

[Music]

for series three we are starting with an

alternating dumbbell bench press so I

love doing dumbbell bench press because

you get that really great horizontal

press or horizontal push but you have to

work all those smaller muscles with

stabilizers for the individual dumbbell

and plus you get to go more unilateral

so we're staying high right keep one

locked up load the other one down slow

and control drive those feet to the

ground keep your point to contact

squeeze your core

following up we got a tone kneeling

dumbbell overhead press so tall nail

gonna be on your knees tall not sitting

back into your heels core stays nice and

tight press those dumbbells up and with

your bicep in line with your ear keep

your core tight don't let your back

above and finishing off the series we

got explosive box push-ups so push up

get your hands up onto the Box

keep your core nice and tight once you

jump up or your hands are going forward

so you're extending which means the core

has got to be tight to stabilized all

right we are going a chest supported

dumbbell reverse fly so notice the angle

we put that bench at all right it's

pretty pretty low not like you typically

do

really get

um a good lean so you can pull with your

back try to pinch your shoulder blades

together slow and controlled on the way

down all right and then we got a sled

rope hole so you have a sled in a row

then you'd be doing a Subway pull make

sure you have a very long

um holes when you do this don't get too

short and choppy right if you're too

short and choppy then you kind of just

get all twisted and weird

um have reach reach par on that rope try

to pull try to keep it a little bit more

strict though so you're not having your

butt wiggle so much a lot of people

start off with their butt wiggling a lot

right look at how super expensor is he's

just pulling with his arms right big one

Whatever dried spooky do you put one for

upper body

and then pushing it back if you guys got

two of them

if I don't think for this series we're

going kettlebell waiters carry

so bottoms up on that kettlebell you're

gonna hold it at a 90 degree one one

foot in front of the other

this is so bad but one foot in front of

the other when you do this yeah walk

normally

yeah what you saying I'm just so

distracted by the terrible lighting what

normally make sure you keep your spine

straight core stays nice and tight

really try to stabilize with that

shoulder

normally in one way

as long as controlled

I have four ABS starting off with

hanging leg raises make sure you do

these slow and controlled raise them up

lower arm back down slowly bring your

hips up a little bit when you do it so

you really engage the core try a little

bit the hip flexors all right like I

said slow up slow down none of this

swinging CrossFit crap right do it right

do it controlled and that's how you're

going to develop a strong arm lastly we

got Wood Choppers so Square stands get

the van out in front of you twist with

your core your arms should stay in front

of your torso the entire time right

you're just twisting with your core

control it on the way back

[Music]

bye

[Music]