This is a cool lil’ hack for goblet squats! If you’re training at home with minimal equipment and find it difficult to increase your resistance when squatting, then here’s a nifty way around it.
WHO SHOULD USE THIS EXERCISE?
If you’ve been training for at least a few months at least and have advance past the functional stage, then this is for you.
TARGETTED MUSCLES:
Gluteus Maximus
Hamstrings
Quadriceps
KEY POINTS:
Loop the band around your feet, so that you are standing on it
The dumbbell should be under both straps of the resistance band
Squat down, and twist the dumbbell into a goblet position in front of your chest, in order to get into the starting position
Keep your chest high, back straight & core tight
Squat ass-to-the-grass, using full range of motion
This is one of the more advanced core exercises for building explosive strength. If you’re capable, but are not doing overhead sit-ups on a regular basis for some reason then you are missing out on some big gains!
WHO SHOULD USE THIS EXERCISE?
Recommended for intermediate to advanced gym goers. It might be a good idea to start with Single Arm Overhead KB Sit-ups if you have not yet built up enough strength to use band with both arms: https://immortal-training.com/single-arm-overhead-kb-sit-up/
WHICH MUSCLES DOES THIS EXERCISE TARGET?
Rectus Abdominis
Transverse Abdominis
WHAT ARE THE KEY POINTS?
Attach the band to a stable apparatus
Lay flat on your back, knees bent, with your feet on the floor
Hold the band with both hands, extend your arms towards the ceiling and keep the elbows locked
Explode upwards whilst driving your lower back into the ground
Your arms should be above your head when you are completely sat up
Improve your posture by adding prone resistance band rotations to your back and/or shoulders routine. Although broomstick rotations and standing rotations with a resistance band are very similar and effective, you may find that switching to a prone (face down) position is a great way to take those movements to the next level.
Watch the video (far bottom) for complete instructions.
WHO SHOULD USE THIS EXERCISE?
Everyone that wants to maintain a healthy posture, but most especially those who suffer from kyphosis, scoliosis, narrow shoulders, or an poor posture in general. Upper & lower back pain, shoulder pain, headaches, migraines, knee & hip problems can all be caused by a bad posture.
WHAT MUSCLE ARE WORKED?
Rear deltoids
Supraspinatus
Rhomboids
Teres minor
Levator Scapulae
WHAT ARE THE KEY POINTS?
Lie face down
Hold the resistance band with a wide grip (outside of shoulder width)
Keep the band tight at all times
Keep your chest and thighs lifted off of the floor for the entire set
Rotate the band over your head until it touches your lower back
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