Pulldowns can be done by pulling down in front or behind the neck with a band. Knowing how strong you are and how much tension you need, if something you'll have to figure out for yourself. Remember to hit muscular failure in 45-70 seconds.
Pull-ups (below): if you can get/have a long bar, this might be a nice variation on the chain pull-ups that were shown on the video.
If bodyweight pull-ups are too easy, you can easily make them tougher by putting a band over your chest:
Rear Deltoids: are a main part of this exercise, however I'm showing this as a back movement because it involves of the mid-trapezius and rhomboid muscles. It's a great tie-in with your rear delts. Notice the flat back. Make sure you're getting as full a range as you can. Bury your ego, this is a tough movement requiring very little weight if done properly.
Back Extensions: This single joint movement is great for the erector spinae muscle group. It's difficult to do without a proper bench designed for this exercise, but you'll see below that you need a little ingenuity to find a way to do it in your home gym.
Deadlifts: I saved the most complex and best movement for last. Although I'm categorizing it as a back exercise, this is actually a whole body movement. Every muscle in your body has to work. As much as I love this movement, and do them regularly, I really have difficulties sometimes about where to place them in my exercise plan. Some would say it's more of a leg movement. You be the judge and see where you want to fit them into your routine.
Watch for my next video. I will give you lots of suggestions on how to put these together in combination form.
As always Mike, these are awesome. I have a question however. In the past, I have seen the deadlift done with "straight legs" i.e. "stiff legged deadlift. The deadlift you demonstrate here is clearly utilizing bent legs, similar to a squatting motion. Can you explain the difference and benefits of one versus the other?
ReplyDeleteGreat stuff here Mike!