(Original article published by Perform Better)
Grip strength is a game-changer in OCR. It helps you successfully get through most of the tougher Spartan obstacles like rope climbs, wall climbs, monkey bars, ring to ring, multi-rigs, farmer's carries and more.
Grip strength starts with pulling strength. A strong grip is the first step in improving your Spartan obstacle success rate. One of the best movements we can do to improve grip strength and pulling strength is the body row.
The body row is the sister exercise to the push up, however, it is much less utilized. It incorporates almost all the same muscle groups as the push up. The exception is that the prime movers are the back of the body (posterior chain) as opposed to the front (anterior chain) of the body.
The tool of choice is the Lebert Equalizer. These lovely pieces of stand-alone equipment can be used at home, at your gym or travel with you to where ever you want to get your training in!
What is great about using the Lebert Equalizers (EQ’s) is that you can train multiple protocols, like raw strength, muscular endurance, hanging, time under tension and single arm work!
Most of the attention goes to the Pull Up as the ultimate body weight pulling exercise, which is of course an awesome exercise, but until you are strong enough to do them correctly, the Body Row RAWKS! That being said, even when you are strong enough to do a pull up, single arm EQ Pulls make you just as strong if not stronger!
The basics are pretty straightforward. When you get into your starting position with the Equalizers (EQ), dig your heels into the ground and fire your glutes to keep your hips locked and aligned with your shoulders. Grab the black grips with a firm hold to fire up that grip strength. Keep a neutral spine as you pull yourself off the ground. When you progress to the single arm body rows your body will want to rotate on you. Do your best to keep your shoulders parallel to the floor. Your core will get quite a workout with single arm work! When you try the EQ Muscle Up, now you are adding a rotation into the mix which another great athletic quality to add to your training.
EQ Body Row – Strength, Endurance, Time Under Tension
EQ Chin-up – Strength, Endurance, Time Under Tension, Multiple Grip Options
Single Leg EQ Body Row – Strength, Endurance, Time Under Tension, Increased Core Recruitment
One Arm EQ Body Row – Raw Strength, Time Under Tension, Increased Core Recruitment
Muscle Ups - (follow photo clockwise then reverse it back to starting position) – Raw Strength, Rotational Strength, Endurance, Time Under Tension
Sample Sprint Workout: EQPush/Pull 21-15-9
- 3 rounds. Switch back and forth between each exercise: EQ Body Rows and Push Ups (elevated or on the ground) until specified reps are completed.
- Record for time. Quality before quantity.
- Level: Beginner to advanced
Sample Super Workout: EQ Rotation Station
- 10 min AMRAP – As Many Rounds As Possible. Simply follow the order with prescribed reps.
- Level: Intermediate to advanced
1) EQ Muscle Ups x 8/8
2) EQ Lunges With a Twist x 10/10
3) EQ Mountain Climbers with a Twist 20/20
Sample Beast Workout: EQ BEAST
- Single Arm EQ Pulls and EQ Burpees 10 rounds for time.
- Lay your two EQ’s out spaced appropriately for you to hop between them. When you have you spacing set up, simply stand one EQ up and perform 5 singe arm rows on each arm them lay your EQ down.
- Start on the outside of the two EQ’s with your Burpee.
- Hop laterally hop through (4 hops) until you get to the other side of the two EQ’s where you will perform another Burpee.
- Continue until desired reps are completed.
- Repeat for remain rounds until finished.
- Level: Advanced
So there you have it, the ultimate pulling/grip strength relationship that not only enhances your overall body weight strength but helps you dominate Spartan Obstacles! Add in these sample workouts and get a full body workout specific to the demands of obstacle course racing.
Besides being a Master Trainer for Lebert Fitness, Todd is also a Master Instructor for Spartan Race and a Kettlebell Instructor for StrongFirst. He is a strength and conditioning coach that specializes in spots performance and obstacle course race training. See what Todd is up to by visiting ToddCambio.com.
(Original article published by Fit after 45)
When people think about Canada, they think about cold weather, moose, and all the maple syrup in the world! What a lot of people don’t know is that Canada is also home to an abundance of fitness experts and resources. Everything from fitness programs to recipes, you can find them from these wonderful Canadians!
Marc Lebert is part of the list of the top Canadian influences and websites.
Marc Lebert is the inventor of the Lebert Equalizer, the Lebert Buddy System, and the Lebert Stretch Strap, used by Personal Trainers, fitness clubs, gyms, schools and sports centres all over the world. His workout tools can be used anywhere, no gym required! Not only can you shop them online, he also gives tutorials and tips on how to utilize these tools and get the most out of them.
The Lebert Stretch Strap
Admit it. When we have to squeeze in a workout, we are quick to skip one of the most important parts: a proper cool down and stretch. That makes this one a favorite for so many reasons! Whether you’re wrapping up a workout or in need of a good stretch after a brutal travel day, the Lebert Stretch Strap is the assist you want. As an innovator in the fitness equipment industry, Lebert Fitness knew the perfect complement to their product range (including the also lightweight EQualizer) was the Stretch Strap. This simple piece of equipment helps you hold stretches longer and go a little deeper. Flexibility and mobility are keys to safe, effective and pain-free workouts.
Never skip the stretch.
(Original article from Prevention.com)
You may not be a gymnast or a future Ninja Warrior, but that doesn’t mean you can’t work your abs like they do. The L-Sit is highly regarded in both sport and fitness as one of the hardest abs moves. We’re tweaking it a little bit to make this mega-toughie doable for the everyday person. But after 10 seconds doing the option best suited for you, we think you’ll agree this is the abs move every woman should try!
An L-Sit involves sitting on the floor with legs straight out in front of you, thighs squeezed together, hands by your hips, and lifting up. The lift of the entire body requires more than abs strength. It demands hamstrings flexibility, quadriceps strength, and hip flexor strength. To significantly decrease those demands while keeping the work in the abs, try the first variation below (Foot-Supported L-Sit), which is best for anyone looking to fire their six-pack muscles in a big way. We'll also show you a few other modifications, depending on how easy or challenging you want to make your L-Sit.
1. Have a seat on the bare floor or a yoga mat. Extend your legs straight in front of you. Squeeze your legs together. Flex your feet. Place your hands flat on the floor by your hips. Inhale.
2. Exhale and press firmly into the floor. Lift your buttocks off the ground. Hold this position for 10 seconds.
Perform 1-4 sets of 10-second Foot-Supported L-Sits (or any of the variations you'll learn below), followed by 30 seconds of rest.
1. Have a seat with legs straight in front of you. Squeeze your legs together. Point your toes. Place your hands in front of your hips. Inhale.
2. Exhale and lift your buttocks up and pull your hips back, like a loaded slingshot. Your feet will drag a few inches back. Hold this position for 10 seconds. Repeat.
What makes this option harder? The isometric contraction (Step 2) requires your abs to hold a much deeper crunch. See “Trainer Tip” below for another way to challenge yourself further!
1. Place a set of Parallettes, or similar supportive gym equipment, by your hips. (Use the promo code FREESHIPPREVENT to get free shipping on a set of Lebert Parallettes, $90, lebertfitness.com.) Have a seat with legs straight in front of you. Grip your hands atop the Parallettes with elbows shooting back. Inhale.
2. Exhale and lift your hips off the ground to reach or nearly reach the Parallettes. Hold this position for 10 seconds. Repeat. You can make this variation more challenging by lifting your feet off the ground in this step (see below).
What makes this option easier? The Parallettes prop your body at an incline angle, taking some of the workload away from the abs. They also neutralize the wrists, making this a far superior option for those who suffer from weak or achy wrists.
1. Have a seat in a filled bathtub or in the shallow end of a swimming pool. Extend your legs straight in front of you. Squeeze your legs together. Place your hands flat by your hips. Inhale.
What makes this option easier? Submerging your lower body in water greatly decreases the weight that your arms and core have to lift off the ground in an L-Sit. Women of all shapes and sizes can safely and properly perform this tough move with the buoyancy advantage of water. (If you're in a pool, try this total-body water workout!)
TRAINER TIP: Once you master your L-Sit variation, try flipping over and replacing the 30-second rest period with a plank hold. (But not if you're in the pool or tub!) This will take the challenge to a whole new level by morphing it into a total core circuit.
When I first came out with the EQualizers, someone at a trade show said to me, 'Those look like mini parallettes'.
I was like, 'I know!' and quickly 'Googled' what the heck parallettes were! I was not a gymnast and had never seen them before. My inspiration for the EQ's was mainly for the inverted row, but it does make sense that we finally make some mini EQ's and here they are!
Introducing the new Frank Medrano Signature Series Chrome Parallettes™-- An essential piece of training equipment for bodyweight training and calisthenics! Made of solid steel, these bad boys function as good as they look. By moving quickly between exercises, you will also get a great cardiovascular workout and challenge your core as well!
Right now you can save $30 with coupon code FMPARA30!
** PLUS **
Download the FREE Parallette Beginner Workout eBook designed by Frank Medrano, a bodyweight, strength-training workout.
Buy now and save $30!
• They are an essential piece of equipment for bodyweight training
• Parallettes increase muscle stamina and strength
• They build shoulder and core strength
• They reduce the risk of wrist strain
Did you know?
• The Frank Medrano Signature Series Chrome Parallettes™ not only look amazing but are the highest quality parallettes on the market with;
• Solid stainless steel construction
• High density, non slip commercial grade grips
• Quick and easy assembly
• Light weight, portable and easy to store
Join us on Twitter, Facebook, Instagram AND Pinterest for lots more exercise ideas from around the world!
I'm excited to announce the launch of my FIRST in a series of eBooks! The Lebert EQualizer® Back to Basics Workout is an easy-to-follow, full body strength training session combined with cardio and lots of core too! These exercises are for ALL fitness levels and are supported by videos to ensure you get the most from each exercise.
For a limited time, save $10.00 on the Lebert EQualizer® Back to Basics Workout with coupon code LF10.
BUY THE BACK TO BASICS EBOOK
Use Coupon Code LF10
Need a set of EQualizers? We are offering a special $30.00 off Lebert EQualizers in pink, yellow, lime AND EQualizer XL Black and XL Chrome. Use Coupon Code B2BEQ30 and SAVE! THIS IS A LIMITED TIME OFFER.
Watch this great video by Health & Fitness Expert Ali Holman from Corecamper.com, demonstrating a full body, low impact workout using the Lebert Equalizer Bars on CBS Minnesota's WCCO Mid-Morning show.
Marc Lebert, inventor of the Lebert EQualizer®, will be one of the key speakers at FTE 2017. Check out the video below for some of the other great speakers excited to participate!
To read more about FTE 2017, check out the latest PIS Fitness blog post by Ioannis Peratitis: FTE 2017
A very interesting story of a Fitness Educator's mum with Yoga, & an Equalizer....read on
Prevention has put out a great read on different exercises you can do in order to help your personal pull-up progressions!
Click here to read the full article or Shop Now to get a pair of your own Lebert EQualizers!
Lebert Fitness SRT (Spring Resistance Technology) Barbell was on Marilyn Dennis Show. Watch the video below to get the fitness experts opinion:
Enter coupon code SAVE$50MD to save $50 off the purchase of a Lebert Fitness SRT Barbell at www.lebertfitness.com
The Lebert Equalizers in Chrome were spotted on Detroit's Local 4 news channel's morning show Live In The D on Wednesday August 3rd 2016. Watch the video below to get fitness expert Jody Trieweiler's impression on the Lebert Equalizers!
To see the video from the source, click here!
On June 1st 2016 former military man Stephen Seiver competed in the Los Angeles qualifiers for NBC's American Ninja Warrior. Seiver was unable to complete the course, but not before sharing his emotional story and showing a clip of his home workout room featuring non-other than the Lebert Equalizers®. Even though Stephen Seiver was beat by the final wall, we will always be #TeamSeiver!
See the Lebert Equalizers® featured in a summer inspired workout on CTV's Canada AM with fitness professional Libby Norris. The Lebert Equalizers® are one of the products shown that feature the unique ability to be portable, light weight and versatile in their use. Making them perfect for workout in the amazing summer weather!
Watch the featured video below, or read the full article here.
The Lebert Equalizers® were featured as a key tool in an Inverted Row tutorial on PhysicalLiving.com, a blog run by fitness professional John Sifferman. With many people exercising without proper form, Sifferman works to explain and show the proper technique for completing these motions.
Check out the full tutorial by clicking HERE, and watch the video below to see the Lebert Equalizers® featured!
The Lebert Equalizer® XL in Black were reviewed by Jake Stuttgen in January of 2016 and posted to his fitness review site StuchStrength.com. Stuttgen outlines the Lebert Equalizer's® purpose, how they're used, some outlined exercises and finally gives you his opinion!
Be sure to check out his review to find out why the Lebert Equalizer's® was amazingly rated 4/5 stars!!
To Read The Stuch Strength Review Click Here
Trained contortionist and aerialist, Samantha Hall was featured in an article on Greatest.com showing her incredible strength, flexibility and hypnotic moves. The Lebert Equalizers® are one of the pieces of equipment Hall uses to stay in the best shape possible!
Check out the article here!
On February 24th 2016, the Lebert Equalizers® made a cameo in a CBC streamed video talking about the connection between academic excellence and children's fitness levels found in a school in Brampton, ON. The study talks about the importance of various fitness programs being incorporated in school life, especially with young children, in order to reach their full potential in school.
Watch the video below or click here for the link to the study to find out more!
Want the run down on the heart of Lebert Fitness? Well Lindsay Vastola, Editor of PFP Magazine write a piece on Lebert Fitness Co-Founder, Marc Lebert giving you all the details about how he is as versatile as his products!
Click here to check out the article!