Exercise Demos

Excellent Squat Instructional Videos

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I’m squatting quite a bit these days and I’m teaching clients to squat.  There are a lot of fine points to this excellent exercise and it can be challenging to both learn and teach correct squat technique.   I’m also on Twitter a lot these days and I found a great two-part series on squatting from EliteFTS.com.  (Tons of good strength info at this site.)  I’m planning on incorporating some of these teaching points into my squat instruction.  And if you have no interest in squatting, you’ll at least get a look at some high quality facial hair.

So you think you can squat part I

So you think you can squat part II

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Basic Barbell Training

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My newly (re) discovered enthusiasm for barbell lifting has led me to start a new class at the gym called Basic Barbell Training.  As the name suggests it’s a class based around traditional, tried-and-true barbell lifts:  squats, presses, the deadlift, the clean and variations of these lifts.

Getting stronger is the goal.

photo by Jon Tunnell

To start the process, I’m holding several free seminars in order to generate interest in small group barbell training at the Cherry Creek Athletic Club where I work.  Ideally I’d like groups of no more than three people.  The class would meet two or three times per week, depending on how often people can attend.  We’ll progress from simply learning the lifts, to upping our poundage and getting stronger, to developing power.  This type of general strength and power development will benefit anyone from endurance athletes to golfers to anyone looking to improve daily physical function.

Seminar content will include footwear, posture, breathing and tension. We’ll cover two basic exercises in the seminar, the goblet squat and the overhead press.  Both are bare-bones exercises that require minimal equipment.  No racks or benches required.

Though the air/goblet squat doesn’t involve a barbell, it is an essential movement in learning how to squat and deadlift.  The overhead press is a fantastic total-body exercise that translates to real life.  Though only the arms are moving, the entire body must work at stability and balance.

Anyone may attend the seminars whether you’re a Cherry Creek member or not.  Dates, times and location are as follows:

Dates & Times:

  • Saturday, January 22, 11AM
  • Monday, January 24, 6PM

Location:

Cherry Creek Athletic Club
500 South Cherry Street
Denver, Colorado 80246
www.cherrycreekclub.com

Both members and non-members may attend.  For more information, please contact me at DenverFitnessJournal@Gmail.com or by calling 720.587.7038.

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A Final Bit on Stretching: Dynamic Flexibility Demo

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Here are three key dynamic stretch processes that you can (and I think you should) incorporate into your exercise regimen.  I suggest you use these movements at the start of your workout, be it a gym workout or a ride, run, swim–whatever.  It may be a good idea to do these movements at the end of the workout too.  I’ll post more dynamic stretches later.

 

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Exercise Demo: Squat to Press

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Preparation:

  1. Stand in good posture with feet shoulder width apart and feet facing forward.
  2. Hold a barbell, dumbbell(s) or kettlebell(s) at clavicle height.

Execution:

  1. Perform a squat as low as you can while maintaining good form and posture.
  2. Drive back upwards with the legs then press the weight or weights fully overhead.
  3. Return weight(s) back to clavicle height.

Tips:

  1. You may use one dumbbell or kettlebell to create an asymmetric load, and thus a different exercise.
  2. You may vary your foot position: feet wide/narrow, staggered stance with one foot slightly ahead of the other, toes in/out, or any combination of these positions.  Again, this will create a slightly different exercise.
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