New Rules of Lifting Workout

Last week, I headed to the gym to workout with Lou Schuler and Alwyn Cosgrove.

Well kind of.

I took their new book, The New Rules of Lifting for ABS to the gym with me.

I did a workout based on the exercises in their book, and I wanted to go through some of the exercises that I liked.

#1 – Dumbbell Two-Point Row

Start Position

End Position

I am a big fan of unilateral work.  I focus on this a lot in my Lumbar Fusion Exercise Program.

Technique:

Select a dumbbell weight that you can do 8 to 12 repetitions with.  Beginning in a hip width to shoulder with stance.  Activating the core and bending the upper body at the hips while still keeping the upper body in alignment.  Have the dumbbell straight down while still activating your scapular muscles.  Lift the dumbbell up while focusing on pulling through with the elbow and having the muscle around the shoulder blade do the work.  The core is activated preventing movement in the sagittal (forward and back) and transverse (rotation) planes.

#2 – Dumbbell Offset Squat


Starting Position

End Position

I don’t think I have done squat work with two different weights.  I like it.

Technique:

Select two different dumbbell weights that you can do 8 to 12 repetitions with.  Beginning in a hip width to shoulder with stance.  Activating the core and bending the upper body at the hips while still keeping the upper body in alignment.  Squat down to a level that you can.  The core is activated preventing movement in the frontal plane (side-to-side movement).

#3 – Dumbbell Single-Leg Romanian Deadlift

Starting Position

End Position

I liked this one.  I had to take a number of photos as I keep “bloopering” this exercise.  It showed me that this would be a good exercise for an assessment, as it shows so much.  I will do more on that in another blog post.

Technique:

Select a dumbbell weight that you can do 8 to 12 repetitions with.  Beginning in a hip width to shoulder with stance.  Activating the core, place all your weight on one leg and bend at the hip so the leg and upper body stay in alignment.  Stop when you feel you move out of alignment.

Sum It All Up

There was a lot more that I liked but I did not have anything to anchor tubing to, and photos in the free weight area get other people in the gym asking questions.

I am off to the gym again tomorrow, and I will will be taking the New Rules of Lifting for ABS with me for another great workout, exercise ideas, and good information.

Rick Kaselj, MS

P.S. – Sorry for the big stamp at the bottom of the photos.  People have been stealing photos off my blog with out asking me.  It is nice to have my exercise photos all over the internet, but it would be nice if people asked if they could use them.

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