Take the challenge! Try this routine for two weeks. After two workouts, you’ll see results. Walk taller and sit straighter. An hour and fifteen per week. What do you have to lose?
I emphasize posterior chain routines because most of you work the “mirror muscles” – pecs, biceps, abs. You have to pay attention to what’s happening behind you. This helps overcome the inevitable muscle imbalances that lead to injury.
Try this routine and add a cycle or two of the Kettlebell Swing. You will be walking taller, sitting up straighter, and the change in your posture will be noticeable.
sitting is bad
Count the time you spend sitting each day. If it’s more than 2 hours total, you have to be diligent in countering the negative effects that sitting for hours causes. Talk to an orthopedic surgeon and they will confirm that sitting is detrimental to your health.
the anecdote to sitting
A great barbell routine with light weights is the “grapplers routine”. It emphasizes all the muscle groups Greco Roman wrestlers need to succeed in their sport. It’s an interval routine so you get your cardio too!
diagram of the primary muscles involved
awesome how to vid
This is Randy Couture performing the routine. If you don’t know him, all you need to know is he was a competitive MMA fighter in his 50s. That’s all I need to know.
- Start with a lot less weight than you think you can handle. 20- 50lbs (including the barbell) is probably good.
- Keep your back in a neutral (straight from the base of your skull to your pelvis). This is the first thing to fail.
- On the Good Mornings remember to kick your butt out.
- Never lose contact with the barbell.
- Rest one minute between sets. If you have to rest more in the beginning, do that. Strive for only one minute rest until you complete all 6 sets. It’s better to adjust the weight down rather than the rest up for overall results.
the grappler’s routine
This routine is intense. Really intense.
8 Reps, 6 Sets, 1 minute rest between sets
- Bent rows
- Upright rows
- Military press
- Good mornings
- Squat push press
Try it for two weeks. 1 hour and 15 minutes per week. You’ll be walking taller, sitting straighter, and more limber.
It’s simple, but not easy. Take the two week challenge!