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)