In sports and daily activities, your upper body and lower body work together like two salsa dance partners--coordinating movements in balance and rhythm. However, many people train their body is isolation--especially at the gym. They believe that this method will make them stronger, but that is not always the case. Training your entire body will get you stronger, save time and burn a lot of calories.
Squat Press (Dumbbells)
The squat press requires you to use your legs and pelvis to push your body up and lift a weight above your head. Start with a deep squat with your knees and feet pointing forward, and carry the dumbbells over your shoulders with your elbows tucked in close to the center of your body. Maintain a tall spine and lift yourself up to a standing position while lifting both weights overhead like a shoulder press. Lower the weights to your shoulders repeat the exercise for six to eight reps for three sets.
If you can do more than eight reps with little difficulty, increase the weight. If you cannot do more than six, use lighter weights. This concept applies to all exercises.
The overhead press does not require you to use your arms or shoulders much. The energy is drawn from the ground to your legs, absorbed in the trunk, and explodes out to your shoulders and arms.
Squat Row
The squat row combines a pulling motion with the squat. As with the squat press, the energy is drawn from the ground, transfers to the trunk, and is released in the shoulders and arms to do the pull. You can use a standing cable column machine or rubber tubing resistance bands to do this exercise.
While holding the handles, take a few steps back so that the cable column's weight plates rise to give some slack to the cable. Stand with your feet shoulder-width apart and toes pointing forward, facing the cable column. Keep your arms extended while lowering your body to a deep squat. As you stand up, pull the resistance to you in a row, pulling your shoulder blades together. Then simultaneously lower the weights and your body. Repeat for eight to 10 reps for three sets.
You can also modify the exercise by doing it with one arm, alternating arms, or standing with one leg in front of the other. Do this exercise for six to eight reps for three sets.
Medicine Ball Throws
The push-pass and overhead throws are two common medicine ball drills that uses the legs' and hips' strength to transfer energy to the upper body. In the push-pass, you hold the ball at chest level with your elbows tucked in or pointed out. Bend your legs slightly and sink into the ground like a spring. Then push your body up with your legs and release the ball forward simultaneously.
In the overhead throw, raise the ball over and behind your head and step forward with a large stride. Stomp on the ground (not too hard) and release the ball forward. Use your core muscles to stabilize your trunk when you launch the ball. Otherwise, you might throw your back out.
Vertical Jump and Pull-up
This exercise uses momentum and energy generated from the ground to your legs and transfers them to the upper body to pull yourself up. Lower your body as low as you can in a squat position like a coiled spring. Jump straight up and grab onto a pull-up bar. Use the momentum to pull yourself all the way up and lower your body down. Land back at start position and repeat the exercise for six to eight reps for three sets.
References
- "Athletic Development"; Vern Gambetta; 2006
- "Athletic Body in Balance"; Gray Cook; 2003
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