Part 1 | Part 2 | On the EQs
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.
(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.
Lebert Fitness SRT (Spring Resistance Technology) Barbell was on Marilyn Dennis Show. Watch the video below to get the fitness experts opinion:
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The Lebert Equalizers were reviewed by Christy, a stay at home mom who loves all things fitness!
Check out the review here at Christy's blog!