Same movement pattern as a barbell or dumbbell Romanian deadlift (RDL), just a different method of loading the pattern. With your standard barbell or dummbell RDL the load is held out in front of the body which increases shearing forces on the spine With the trap bar the load is closer to your center of gravity which is going to decrease shearing forces on your spine.
In the video below I perform the exercise from a low step just to increase the range of motion a bit more.
8/14/12
Exercise of the Week: Swiss Ball Roll Out
Borrowing a logical line of reasoning from strength coach Mike Boyle, I would put the Swiss Ball roll out as the first progression in the roll out progression. Progression can even be used within the Swiss Ball roll out by moving from a larger ball to a smaller ball. Once you are able to handle the Swiss Ball roll out for a couple sets of 12-15 reps then I grant you permission to move onto ab wheel roll outs.
8/12/12
What You Can Get for Two Grand
Every now and then someone will ask me for a good recommendation of a good treadmill or elliptical they could purchase for their home. My answer is usually the same, "If you want a good treadmill or elliptical that is going to hold up for a good period of time you are probably going to have to spend at least $1500. If you want something of really good quality you are going to have to spend $2000-$3000. Some good brands are....".
I've been thinking about this answer I've been giving and realized I have not been truthful with these people that have been asking. What I should be saying is, "Why the hell do you want a piece of equipment that can that you can only do one or two things on. With a treadmill you can only walk or run. With an elliptical you can only go forwards or backwards. Hell, on some ellipticals you can only go forward. And don't give me that BS about your arms getting a workout with the arm handles. Your arms are just along for the ride. As far as the treadmill goes, you can do the same thing on a treadmill that you can do outside....for free. You're just going to have to suck it up in the hot or cold weather. If you're looking to get the least out of $2000-$3000 go right ahead. But let's think about how else we can spend that $2000-3000".
How else can you spend that moola you ask? By purchasing multiple pieces of equipment that have multiple purposes that are going to give you more bang for your buck. Let's take a look at a better way of spending $2,000 and setting up a pretty nice hone gym for yourself.
What do you think that list totals out to? All that would cost you $1748. We didn't even get to $2,000. You can spend the remaining $252 by picking up another medicine ball or maybe some more bands or another piece of equipment that I may have just left out. And as time goes on you can spend a little here and there to add to your home gym. But to start out that looks like a pretty nice home gym to me. It gives you plenty of training options rather just one or two options with the purchase of a treadmill or elliptical. So think about it.
If you really are considering picking up some equipment for your home, Perform Better is having it's annual summer clearance sale where you can pick up some really good stuff at really good prices. Just clink on the link below:
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I've been thinking about this answer I've been giving and realized I have not been truthful with these people that have been asking. What I should be saying is, "Why the hell do you want a piece of equipment that can that you can only do one or two things on. With a treadmill you can only walk or run. With an elliptical you can only go forwards or backwards. Hell, on some ellipticals you can only go forward. And don't give me that BS about your arms getting a workout with the arm handles. Your arms are just along for the ride. As far as the treadmill goes, you can do the same thing on a treadmill that you can do outside....for free. You're just going to have to suck it up in the hot or cold weather. If you're looking to get the least out of $2000-$3000 go right ahead. But let's think about how else we can spend that $2000-3000".
How else can you spend that moola you ask? By purchasing multiple pieces of equipment that have multiple purposes that are going to give you more bang for your buck. Let's take a look at a better way of spending $2,000 and setting up a pretty nice hone gym for yourself.
- York Adjustable Bench $479 (You could probably find a pretty good floor model or used one for much less)
- Bowflex SelectTech 552 Adjustable Dumbbells (up to 52 pounds) $549
- Valslides $30
- Jungle Gym XT Suspension Trainer $75 (Same thing as the TRX suspension trainer but at half the price)
- PB Elite Soft Molded Foam Rollers $15
- Magic Speed Jump Rope $15
- Superbands $70 (two 1/2 inch bands, two 1 inch bands, one 1 3/4 inch band)
- Mini Bands $10 (one each of light, medium, heavy and extra heavy resistance)
- X-Vest $150 (adjustable up to 20lbs)
- Dynamax Medicine Ball $70 (10lb ball)
- Kettlebells $160 (this includes one 8kg, one 12 kg, one 16kg and one 20kg)
- Ab Wheel $15
- Battling Ropes $140 (40ft, 1 1/2 inch rope)
What do you think that list totals out to? All that would cost you $1748. We didn't even get to $2,000. You can spend the remaining $252 by picking up another medicine ball or maybe some more bands or another piece of equipment that I may have just left out. And as time goes on you can spend a little here and there to add to your home gym. But to start out that looks like a pretty nice home gym to me. It gives you plenty of training options rather just one or two options with the purchase of a treadmill or elliptical. So think about it.
If you really are considering picking up some equipment for your home, Perform Better is having it's annual summer clearance sale where you can pick up some really good stuff at really good prices. Just clink on the link below:
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