The glute-ham raise is one of the best weight training movements for the
hamstrings, glutes and lower back. The glute ham raise is a staple for
athletic strength and conditioning programs around the world.
If you have not been involved in athletics, there is about a 90% chance you
have never heard of this exercise before. The primary reason for this is
they are best performed with the glute ham chair.
The glut-ham chair isn't the prettiest or space saving weight machine
therefore most gyms will refuse to have one in their pretty, inefficient set up
of weight machines. It also lead to injury (as with most exercises) if
The glute-ham raise can also be performed with a makeshift setup such as a
Roman chair, some pads and a spotter but it if the glute-ham chair makes for a
safe and effective exercise which is great for the hamstrings, lower back and
2. Cardio on the Versa Climber
A favorite among firefighters for a reason. The climbing motion of the
versa climber is a good simulation of the climbing a firefighter would have to
do during a life saving mission.
The versa climber is a cardio machine which you will love to hate because
every minute on the Versaclimber will progressively cause your heart rate to
The reason the versaclimber is such a great cardio machine is because the
movement is vertical and whether you choose to use the Versaclimber with
resistance or for speed you can have high intensity sprinting intervals which is
the most effective way to increase your cardio as well as burn fat.
The versa climber is not very popular in gyms across the country because
there is not enough flash to spark the interest of the casual gym goers.
There is no computer screen with a fancy read out or attached LCD screen.
This is unfortunate because the Versaclimber takes up very little floor space
and would be a great addition for any home or corporate gym.
3. Power Ring Dips
Dips on the power rings are an exercise which will test your shoulder
stabilization to the max. How important is shoulder stabilization you ask?
In order for you to improve on many upper body lifts, shoulder stabilization
is necessary for your body to perform efficient movements.
From the first moment which you hold yourself up on the rings, you will know
that your shoulder stabilization is being tested. This holds true for
anyone using the rings for the first time including experienced athletes, weight
lifters and of course newbies.
The reason you probably have not heard of the power rings is that most gyms
around the U.S. do not feel like getting sued due to injuries from improper form
with exercises on the power rings.
If you feel comfortable performing body weight exercises, then the next step
may be trying out some power ring exercises.
4. Bulgarian Split Squats
Where is Bulgaria? If you know, you are probably in the 99th percentile
on your geography knowledge.
Why is this important? The Bulgarian split squat is one of the best leg
exercises and best of all you don't have to live in Bulgaria to do it.
The Bulgarian split squat is an exercise which you can do at home with
nothing more than your body weight and your couch (elevated surface). It
is a great way to work on stabilization of your legs, balance, strength and
flexibility all in one motion.
You can add resistance or an unstable surface to make the exercise more
difficult or you can try to perform more reps with just your body weight keeping
5. Power Ring Supine Rows
The power rings are a great way to train and improve your functional
strength. Body weight exercises are some of the most functional and
important exercises to master.
If you cannot control your own body weight, your first goal of training
should be to master body weight exercises.
Supine means facing up. Rows are the motion of pulling your hands
towards you. The power ring supine row is a great exercise for the
important muscles in the upper middle back, the lats, biceps, forearms and core.
The best part of power ring supine rows is you can decrease the difficulty
very easily. This allows even the most novice weight trainers to use this
exercise to build their functional strength.