Great Free Publication

I always tend to surf the web looking for information on all kinds of subjects. One site I head to every now and again is biggerfasterstronger.com. I have to be honest, I have not gone through it as much as some of the others with I have bookmarked on the blog. But, when I come across something I think is an excellent resource I like to share it. On the site I came across a free download for a booklet on the Glute-Ham Raise. One of the most valuable pieces of equipment that I have hear at Ullucci Strength & Conditioning is the Glute-Ham Raise. You can train Glutes, hamstrings, back extensors abs and I even have a variation of a Back extension with a row.

This publication goes through the history of the machine and has some excellent abdominal and posterior hip exercises. I advise everyone how is serious on athletic performance enhancement to check this publication out. here is the link.

Exercise of the Month

Thrusters

Muscles Targeted:Full Body

Setup & Execution: Begin standing with feet shoulder width apart, back in a neutral set, shoulders retracted back and head up. Next squat down keeping good squating technique (1)by not leaning too forward with the torso, heels in contact with the ground, knees over feet and not caving inward. Then perform a push up keeping with good push up form (2, can be performed on impliment or just a normal push up) by having the body flat and completely lowering the body towards the ground. Retrun to the "hole" position of the squat (1) and return with good squatting form to a standing position. Then press over head (4)and that is one repitition.

This exercise can be done with just bodyweight or a variety of objects like sand bags, medicine balls, dumbbells, plates, etc.

Benefits: Great for warm-up and conditioning applications

Thank you to Elite FTS for photos and introducing me to this exercise.

Exercise of the Month: October 2007