The overhead squat is a great exercise that stretches and strengthens at the same time. In addition to strengthening your body it also teaches your upper and lower body to work together. For most people just using a broom stick of piece of pvc pipe will be challenging. AS your flexibility and strength improves you can add weight. I truly believe the overhead squat is one of the toughest exercises.
The push Jerk is an efficient way to press a lot of weight. It forces the upper and lower body to work together and is very challenging for the core musculature. Flexibility may be a limiting factor for many people. If that is the case then work on your flexibility and you may be more successful with the Split Jerk.
The Split Jerk is the preferred overhead movement for many Olympic lifters. It teaches you to move very fast and with precision, two attributes that are crucial in all sports. Most athletes, except Olympic Lifters, will want to practices the split jerk on both sides.
The squat jump increases power in the hips and legs. The squat jump also increased power in the torso, shoulders, and arms. This exercise delivers a full-body workout with no equipment. The squat jump can be used to train for sport-specific strength or for total body conditioning.
The squat thruster strengthens the legs, hips, torso, shoulders, and arms. The squat thrust also develops and strengthens basic motor patterns. The squat thruster delivers both strength and conditioning benefits. Squat thrusters are an explosive (ballistic) movement that burn calories, strengthens the entire body and improves the cardiovascular system.
Squat thruster with rotation strengthens the legs, hips, thighs, torso, shoulders, and arms. This exercise delivers both strength and conditioning benefits. Dumbbells can be used to provide additional resistance. The rotation makes this exercise a good choice for anyone desiring real-world fitness. The squat thruster with rotation transfers well to sport and life.
The wood chop strengthens the legs, hips, torso, arms and shoulders. This bodyweight exercise increases cardiovascular conditioning and develops and strengthens basic motor patterns. Use a dumbbell or medicine ball to increase the effectiveness and burn more calories.
The walking lunge thrust develops full-body fitness. Add the walking lunge thrust with rotation to your workout to burn calories and strengthen the entire body. Increase the resistance or distance for added difficulty.
