This is the Hungry Hippo cake my wife got me for our anniversary. Completely unrelated, but I thought it was pretty cool and worth sharing.
Anyway, in this post I’ll cover the first superset in Day 3 of the program that I wrote for a college wrestler I train via email.
Check out the original post in the series- Wrestling Workout Program.
Here’s a quick look at the 3rd day of the program.
Superset 1- DB Push Press (5×3) and Hanging Leg Raise (5×8)
Superset 2- Pin Pull (5×3) and Weighted Russian Twist (5×12)
Superset 3- DB Rack Lunge (3×6) and Ball Leg Curl (3×12)
The first superset begins with a DB Push Press.
The DB Push Press (or DB Jerk, I use the terms interchangeably even though there’s a difference) is a great way to build power in the lower body and hips.
Additionally, by holding the DB at the top, you improve shoulder and core stability.
Here’s a quick video of me performing a DB Push Press.
As you can see, the DB is moved from the shoulder to the overhead position as quickly as possible. There is absolutely no pressing done with my upper body. The purpose of the exercise is to drive the DB up with the power created by your lower body and hips.
If you find yourself struggling at the top, or if you don’t feel steady, lower the weight.
Exercises like this are meant to develop power. As such, the weight must be kept in check. Going too heavy will result in a noticeable decrease in execution speed. Ultimately, this defeats the purpose of the exercise.
So, keep the weight where it allows you to be maximally explosive.
When performing an exercise, always keep in mind why you’re doing it. In the case of the DB Push Press, it’s to develop lower body power.
To accomplish this you must use weights that you can move as explosively as possible. If you end up going too heavy and can’t complete the movement quickly, then you’re not going to benefit optimally.
So always keep in mind why you’re performing an exercise.
The second exercise performed in the first superset is the Hanging Leg Raise. Here’s a video of me performing it.
In the video I demonstrate the more difficult way to perform this exercise at the beginning- keeping the legs straight.
If you’re unable to do this without swinging, simply perform reps with bent knees.
Either way, there is one important thing to keep in mind- keep a slow pace to avoid swinging. Swinging is indicative of a loss of control. This indicates there’s a loss of tension in the muscle(s) that are supposed to be working (in this case the abs).
Just like most any other exercise, creating momentum is simply going to result in less than maximal benefits.