Athletic Upper Body Strength Training For Power
Summary
TLDRIn 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
💪 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.
🏋️♂️ 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.
Mindmap
Keywords
💡Upper Body Training
💡Power Exercises
💡Strength
💡Correctives
💡Abs
💡Resistance Band
💡Pull-ups
💡Dumbbell Bench Press
💡Kettlebell Waiters Carry
💡Wood Choppers
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]
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