Read the full article here.
Health and exercise pros advise clients to add variety to their workouts all the time—and we do our best to devise programs that meet these expectations. At the same time, however, it’s not uncommon for trainers to select the same pieces of equipment over and over because those tools are most familiar and they know what to do with them. If this sounds familiar, it’s time to get out of your comfort zone and start incorporating some new equipment into your clients’ workouts.
Perhaps there are one or two items on the gym floor where you train that you normally walk past on your way to the dumbbell rack. Or maybe you use certain items occasionally, but not habitually because you don’t know much about them. This article, part one of a two-part series, will help you branch out with strength and conditioning equipment. Learn important technique tips and a short routine you can do on your own or with clients using three popular, but often-underused items: Hyperwear SandBells, battle ropes and Lebert EQualizers.
Expert Trainer: Marc Lebert, personal trainer, creator of the Lebert EQualizer bars and president of Lebert Fitness in Toronto, Ontario
Getting Acquainted: Despite their visual simplicity, the EQualizers provide dozens of variations on most common exercises, and some unique ones, as well.
“Trainers who attend our conference sessions often go in thinking the EQualizers are basically dip bars or hurdles, but they leave knowing the bars can be used for warming up, agility, compound strength moves, stretching and more,” says Lebert.
The bars, which come in a few versions and weigh between 8 and 10 pounds, are designed for body-weight training, but you can also lift them. Depending on what you do with them, the EQualizers render typical exercises either harder (e.g., place the back foot on a bar during lunges) or easier (e.g., lay the bar down to do wrist-friendly, incline push-ups or burpees).
Important Technique Tip: The bars come in a set of two, which you can use together or separately. When pairing them up, always check that you’ve got the spacing right to protect your shoulders. “Make sure the bars are never too far apart,” advises Lebert. A lot of exercises work well with the bars in a “V” position, where the bottom, stabilizing bars (called the feet) touch each other while the other end remains open about 12 inches. Also, when performing any exercise where both feet leave the floor, such as with advanced triceps dips, always place the hands on the foam handgrips in the middle of the bars.
View warm-up video
Warm-up (Total time: Approximately 3 minutes)
This warm-up uses one EQualizer bar in two distinct ways.
1 minute: Lay one bar on its side, using it like an agility ladder as you step laterally from the left side of the bar, into the middle, and out onto the right side of the bar. Repeat the sequence while moving right to left.
30 seconds: Stand with feet hip-width apart and one hand on either side of an EQualizer lifted to shoulder height, palms facing in. Perform a squat and, at the same time, straighten the arms and raise the bar overhead. Stand up, bending the arms and lowering the bar back to shoulder height. Repeat sequence.
Repeat for two rounds total.
View workout video
Workout: (Approximately 5-9 minutes)
This push/pull drill is a mix of cardio and strength exercises, and requires both bars. Complete each exercise for 30 seconds, and rest up to 30 seconds between each interval (fitter clients may be able to perform the intervals without resting in between).
Incline Chest Press: With the bars in a “V” position, place hands on the outside curve of the bars and get into a plank position with the legs straight. You should be balancing on your hands and toes as you bend the arms, lowering your body toward the bars in a push-up.
Inverted Rows: With bars in a “V” position, get into a supine pull-up position with feet flat on floor, legs bent to 90 degrees, hips high and hands on foam handgrips. Your head should extend just beyond the narrower end of the bars (the side where the feet touch each other). Pull yourself up toward the bars, keeping head and hips aligned. Pause, then lower to starting position.
Agility Drill: Lay both bars on their sides next to each other with about 20 inches of space between the two bars. Perform the agility drill described in the warm-up, moving laterally across both bars this time and going at a faster pace. Focus on driving the arms and lifting the knees. For more intensity, add a burpee at each end, placing hands on the bar instead of the floor.
Repeat sequence up to three rounds total.
Marc Lebert had an opportunity to chat with Kathy Kaehler (celebrity health, fitness and nutrition spokesperson) on her LA Talk Radio show/podcost "Kathy Kaehler Live!"
Listen to the podcast recording here.
Who is Marc Lebert?
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 centers all over the world.
Marc is a Certified Personal Trainer and proprietor of Personal Strength Fitness Inc. training clients in their homes, corporations and at his fitness club, Fitness NATION in Mississauga. Marc has his BA in Psychology and is a Certified Neuro-Linguistic Practitioner. Marc is a published writer and international presenter, running educational courses and motivational seminars around the world and makes regular TV appearances.
Who is Kathy Kaehler?
Helping people learn how to be happier, healthier and bolder through health, fitness and inner beauty, Kathy Kaehler is unstoppable in her commitment to empower women who are entering midlife, but unwilling to let their fit, fabulous and sexy selves go.
Through her definitive LA Talk Radio show/podcast “Kathy Kaehler Live!,” audiences love Kathy for her willingness to be honest and get real when it comes to stress, nutrition, positive living, personal growth, and the really important stuff like sleep, sex and satisfaction.
In Sally Mae Fitness’ blog post, “Why Social Media & Mindless Scrolling Suck,” she discusses how mindless scrolling started to affect her mental health. But not all Instagram profiles are time wasters. She recognizes Lebert Fitness as someone who is doing incredible work and whom she finds real value in following.
Read her original post here.
(Original article posted by Oxygen Magazine)
Gone are the days of thinking parallel bars are just for gymnasts. If you’ve never gotten your hands on a pair of bars, it’s time to check them out. These bars are an all-in-one tool for your training needs. Whether your goal is to build strength, carve out your core or increase your agility, you will not be disappointed as your entire body experiences the benefits. We wish we could show you all the awesome exercises that can be practiced with these bars, but for now, let’s get started with an empowering upper-body workout.
Perform the following exercises in a circuit to feel the burn and create a challenging workout!
Equilizer Bar Chest Press
Equilizer Bar Triceps Dip
Equilizer Bar Core Run
Equilizer Bar Inverted Row
Equilizer Bar Bar Push-Up
Place both bars close together. Step back, reach forward and place both hands on the black pad. Lower your chest down to the level of the bars, keeping your arms close to your sides. Then press back up and away from the bars to the starting position.
Place both bars close together. Step in between both bars. Place both hands onto the pad provided and press down into the bars. Step a bit forward and then lower your body with your knees bent to sit at a 90-degree angle. Your body should be slightly in front of your hands that are on the bar. As your hands are on the bar, there should be bend at the elbows. Extend your arms straight up, pushing your body up, but don’t lock out your elbows. Then lower yourself back to the starting position.
Place both Equalizer bars close together. Stand in between both bars. Place each hand on top of the bar on the black padding provided. As you press down with your hand, lift your body up off the ground and hold yourself up in a running position. Then begin to run in a controlled motion, focusing on your core the entire time.
Place both Equalizer bars close together. Step in between the bars and sit on the ground. Reach up with both hands and grab the bars on the pad provided. Stretch your feet out in front of you and lean back. In this position, as you hold onto the bars, begin to lift your upper body up toward the bars. Squeeze and hold and then return to the starting position.
Place one Equalizer bar lying flat on the ground. Come down to the ground on your knees and place both hands on opposite sides of the bar. Press down onto the bar and bring your legs out behind you. Lower your upper body down to the bar, leading with your chest and keeping your arms close to your sides. Then push your body back up and away from the bar.
(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)