We will be looking at the Back Squat with a high bar position and elbows forward.

Like the front squat, when racking out of the bar, you will want to be well under the bar with heels underneath the bar. Secure the bar onto the back in a high position. Some people opt for a low bar position, however this does take a bit more experience and can result in an excessive forward lean, so for the purposes of this article, we will stick to the high bar position which is up on the top of the traps.

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.

Learn how to test your fitness HERE.

See more Gym Exercises HERE

See more Strength Exercises HERE 

See more on our Fitness and Wellness courses HERE. 

It’s likely you’ve heard of plyometric training techniques before and it’s very possible you’re already doing these activities in your training and group fitness programs.

If you’re keen to understand and incorporate these powerful training techniques into your fitness program, we’ve put together some information from our Diploma of Fitness learning materials to help…

Firstly, what is Plyometric Training?

Referred to as the “stretch-shortening cycle”, plyometrics is a method of strength and power training involving an eccentric contraction followed immediately by an explosive concentric contraction….

It’s often simpler to think of the eccentric phase as the muscles having to “put the brakes on” to stop moving too quickly. During this braking process, “elastic energy” is stored and this is then used to move quickly….. in the same way an elastic band or sling shot reacts when pulled back.

One of the best things about plyometric training is….you can get started without a lot of equipment!

Some other benefits of Plyo Training are:

• Improved muscle coordination and balance
• Improved speed, jumping ability and agility
• Increased strength in the entire ROM of each joint
• Increased muscle power and sport performance
• Assistance with recovery from tendon related injuries

Tips to getting started with plyometric training:

• Ask a qualified trainer or instructor for advice – they’re experts on training techniques!
• This is a high intensity training technique – be sure you are ready and have a good level of strength already
• Be sure to complete a pre-screen beforehand and ask your medical practitioner for advice
• Make sure you are fresh when performing plyo – do them before strength and cardio training
• Ensure you have good shock absorption with appropriate footwear and flooring
• Stay safe – use well maintained equipment and prepare yourself and your surroundings
• Warm up for 5-10 minutes before starting
• Select 1 to 2 lower-intensity plyo exercises for the upper and lower body to start with
• Master low intensity movements before progressing – e.g. squat jumps and low box steps and jumps
• Begin with 1 -3 sets of 6 – 10 repetitions
• Value quality of quantity – do as many as possible with good form, then stop
• Rest at least 4 times the amount of time it takes for the set e.g. if it takes 10 seconds to do, rest 40 seconds
• Rest and recovery is essential – so program twice a week on non-consecutive days
• Be prepared for some muscle soreness 24 to 48 hours after the session

What kind of activities are Plyometric?

• Jumping in place
• Standing jumps (split, scissor)
• Hops, jumps and bounds
• Box jumps
• Depth jumps
• Throwing
• Skipping
• Plyo or “clap” push ups

Check out Fitness Institute’s Strength and Conditioning page for more information, and get started with the following two Plyo exercises:

• Squat Jumps: https://fitnessinstitute.com.au/squat-jumps/
• Box Jumps and Step Ups: https://fitnessinstitute.com.au/box-jumps/

And also:

• Warmup ideas from the FIA 11+ program
• Fitness Australia’s Safety Guidelines for Strength Training

Additional references:

• William P Ebben, Practical Guidelines for Plyometric Intensity
• James Radcliffe, Form and safety in Plyometric Training

 

Find more FITNESS INSTITUTE FIT TIPS HERE. 

 

Build strength, stabilisation and co-ordination using the rings as a variation to standard push-ups.

Learn how to progress and regress this chest and tricep movement that also targets the core and prepares you for more advanced movements like ring muscle ups with the team at Fitness Institute.

See how to do Ring Muscle ups HERE: https://vimeo.com/331391668

See how to do Snap Pull Ring Muscle Up HERE: https://vimeo.com/331390754

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.

Learn how to test your fitness HERE.

See more Gym Exercises HERE

See more Strength Exercises HERE 

See more on our Fitness and Wellness courses HERE.

American Kettlebell Swings differ from the Russian Kettlebell Swings in some important ways.

See the difference between them as well as how to perform them with the team at Fitness Institute!

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.

Learn how to test your fitness HERE.

See more Gym Exercises HERE

See more Strength Exercises HERE 

See more on our Fitness and Wellness courses HERE. 

The Russian Kettlebell Swing is a glute and hammy intense movement that is gaining popularity as a training technique.

It looks simple, but there are some important things to remember to ensure you avoid some of the common faults.

Learn more about how to perform this full body movement with the team at Fitness Institute.

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.

Learn how to test your fitness HERE.

See more Gym Exercises HERE

See more Strength Exercises HERE 

See more on our Fitness and Wellness courses HERE. 

The Rope Climb has become a functional fitness as well as an obstacle and adventure course staple – but there’s more to it than meets the eye.

It’s important to find the most efficient way to ascend in order to save spending all your upper body strength at once.

Your rope climb technique will be improved significantly by using the feet in what is called the “J Hook Foot Clamp”.

See how to master this technique with the team at Fitness Institute!

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.

Disclaimer: Note that many gyms are not insured for rope climbs. Please check with your gym and Personal Trainer or Gymnastics Coach before attempting.

Learn how to test your fitness HERE.

See more Gym Exercises HERE

See more Strength Exercises HERE 

See more on our Fitness and Wellness courses HERE. 

The Kettlebell Hang Clean is gaining popularity in training circles everywhere, proving itself as both an option to using a bar and an effective, dynamic movement in its own right!

Learn how to perform this compound, stabilising movement with the team at Fitness Institute!

Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.

Learn how to test your fitness HERE.

See more Gym Exercises HERE

See more Strength Exercises HERE 

See more on our Fitness and Wellness courses HERE.