What's this exercise called?

WHIP IT!

Hey folks,

I often see some of the more 'seasoned' lifters (and the big Polish dudes!) in the gym doing a drill with one dumbell where they lie flat on their backs on a bench, and hold the dumbell behind them and raise it above their heads with both hands and back down 'behind' them... It looks like a good exercise, I gave it a whack today and was just wondering what it's called and what muscles in works? I would guess it's good for the arms, back and core?

I looked through the Crossfit vids in the sticky but, even though I'm sure it's there, I couldn't find it.

Thanks...

JM MARCONI

Sounds like a Skull Crusher with a dumbell. I do the same with a EZ Bar. It is a tricep exersise.http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExtSC.html

JM MARCONI

Here it is http://www.exrx.net/WeightExercises/Triceps/DBLyingTriExt.html

WHIP IT!

JM MARCONI wrote:

Sounds like a Skull Crusher with a dumbell. I do the same with a EZ Bar. It is a tricep exersise.http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExtSC.html

That's very similiar, yes - but this seems to be done with a dumbell and the arms are at almost full stretch the whole time. The finishing position of the rep is straight above your face effectively (at 90* to ur body) and then the dumbell is brought back to 'behind' your head to repeat the rep.

WHIP IT!

JM MARCONI wrote:

Here it is http://www.exrx.net/WeightExercises/Triceps/DBLyingTriExt.html

Yep, that's it - thanks alot JM...

The_Bullman

Is this it?

WHIP IT!

The_Bullman wrote:

Is this it?

No, wait - THAT'S it!!

Thanks lads...

Colm_OReilly

I looked through the Crossfit vids in the sticky but, even though I'm sure it's there, I couldn't find it.

You just made something click in my brain. Generally, if something's not in the crossfit vids, it's not functional or effective.

Do pull ups, deadlifts, overhead squats, snatches and you'll get way more benefit (in terms of musculature develop) than doing that exercise.

Thanks again,
Colm

WHIP IT!

Colm_OReilly wrote:

You just made something click in my brain. Generally, if something's not in the crossfit vids, it's not functional or effective.

Do pull ups, deadlifts, overhead squats, snatches and you'll get way more benefit (in terms of musculature develop) than doing that exercise.

Thanks again,
Colm

Really? Ok, thanks for the tip - was just trying to mis it up a bit... It seems like a popular and effective exercise.

cowzerp

Whip it-although colm is correct in the exercises he named as been superior exercises that does not mean you cant do other exercises too, life would be boring if we stuck with the same exercises for the rest of our lifes, the exercise is also known as a pullover and works the chest, back and triceps-its also a good workout for your core muscles-use it now and again and it will help you keep your workout lively..

rubadub

Colm_OReilly wrote:

Do pull ups, deadlifts, overhead squats, snatches and you'll get way more benefit (in terms of musculature develop) than doing that exercise.

I am now only working out enough to maintain what I have. I am 5'11'' and about 11 3/4stone and maybe 15% BF. I would Like to be 11 1/4stone and ~10% BF- really just keep the little muscle I put on and lose more fat.

I do pull ups, chinups, military press, squats, push ups, bench press and about 70miles cycling per week.

I seem to be able to keep the same reps up as before, no loss no gain, I only do about 1 set of each per week over various days. Does this usually mean there is no muscle loss/gain, if my reps are the same week to week?
Are there any muscles I might not be targeting with the above exercises? i.e. any exercises I should be doing (probably deadlifts but I do not like them.)

tribulus

Unless you're squatting fairly wide, chances are your hams and glutes are lagging a bit. If you don't like deadlifts you could always do RDL's which should focus in on them.

rubadub

tribulus wrote:

Unless you're squatting fairly wide, chances are your hams and glutes are lagging a bit. If you don't like deadlifts you could always do RDL's which should focus in on them.

I only workout at home and have no squat rack, therefore I am doing 20 reps of squats, but only about 55-60kg max. I do go quite deep, might start to change my stance to be wider for some reps. My legs can feel it 3 days later so it must be doing something.

I might include deadlifts again, I found loading and unloading the bar a pain, also feared for my back. Since I am doing less overall work I might load up a bar and leave it, and just do high rep deadlifts at lower weights.

NoQuarter

hey whip, from what i heard about this exercise it can helf expand the chest and stretch the actual rib cage to help give a better base to develope pecs on rather than being a workout to target triceps or anything else, i actually seen it in that ARNIE bodybuilding dvd thing cant remember the name of it!

davyjose

rubadub wrote:

I found loading and unloading the bar a pain, also feared for my back.

You should get a couple of breeze blocks (the ones with the indents on either side are perfect) and rest the bar on that when changing weights. I found that a massive help when I worked out at home.

Edit: These lads - http://content.answers.com/main/content/wp/en/thumb/4/47/250px-Concreteblocks.jpg

Hanley

king-stew wrote:

hey whip, from what i heard about this exercise it can helf expand the chest and stretch the actual rib cage to help give a better base to develope pecs on rather than being a workout to target triceps or anything else, i actually seen it in that ARNIE bodybuilding dvd thing cant remember the name of it!

pumping IRRRR-on. As far as I know this has been rebuked by science. But tbh that means very little. If guys are seeing it work in the trenches, then I'd listen to em.

Also Rubadub, change the squats up, make em harder. You could clean the weight and do front squats. You could use your 60kg and do pause squats (squat to the bottom position and stay tight there for 2 seconds and THEN come up), you could do paused front squats if you're feeling particulary masochistic too. And if you REALLY want to hurt your legs then do "combi-paused/full range bottom half squats" (and yes, totally made that one up)

Basically, start like you would a normal squat, but when you get to the bottom position pause for 2 seconds (like a paused squat) then come back up to about half way between parrallel and lockout and sink back down to the bottom position again (no pause this time) and then come all the way back up. That's one rep.... I'd be shocked if you did more than 8-10 reps doing that!!

There's loads of options out there (hell you could do ALL of the above with front squats and overhead squats too). Just get creative!


EDIT: RE unloading/loading the bar....

if you have a small plate, like a 1.25kg put that lying on the grond and roll the inner most plate on the bar over it. THat should eleveate the rest of that side of the bar so you can switch and change the plates easily. Then repeat for the other side. If that doesn't make sense let me know and I'll try to dig up pics.

Colm_OReilly

Hanley got there before me with the squat advice.

If you're squatting fully you're working your glutes and hams as stabilisers.

From Rip about the deadlift:

A deadlift is hard. Many trainees won’t like to do them. Most people, even the ones who will squat heavy and often and correctly, will leave deadlifts out of the workout at the slightest porvocation. This is the reason most powerlifters squat more than they deadlift - the was often no “time” to do them in the program. But doing them adds back strength, and back strength is necessary for the other lifts and for sports.

Seems fitting.

If you're only doing on set per week of any exercise (let's assume you want the same week to week) you're probably not getting any benefit from it.

You should start incorporating power cleans and shoulder presses, as this will help you develop more.

If you're not shifting weight, then you need to look at your diet and decrease unnecessary calories, but as you do that you will lose some degree of muscle.

Other exercises to throw into the mix: hand stand press ups, lunges, dumbbell swings, sumo deadlift high pulls.

Colm

cowzerp

Colm_OReilly wrote:

If you're not shifting weight, then you need to look at your diet and decrease unnecessary calories, but as you do that you will lose some degree of muscle.


Colm

Colm you'll only lose muscle if you dont eat enough protein or if you dont use your muscles-use it or lose it, muscle is extremely easy to maintain if you keep active, particularly resistance training-if you cut out essential nutrients muscle may decrease in mass but you said unnecessary calories..

rubadub

davyjose wrote:

You should get a couple of breeze blocks (the ones with the indents on either side are perfect) and rest the bar on that when changing weights. I found that a massive help when I worked out at home.

Hanley wrote:

if you have a small plate, like a 1.25kg put that lying on the grond and roll the inner most plate on the bar over it. THat should eleveate the rest of that side of the bar so you can switch and change the plates easily.

Good ideas, cheers. I have 2 20kg plates for my 1" bar, these are really big and stay on my main bar, so lifting up the ends was not a problem with these. I suppose it was just inconvenience, my weights are split into 2 rooms, and I would have to lug the weights over & back, also it is those screw-on plate holders take a bit of time. It is not much time but disrupts a workout. I was thinking of making my own little tubes to slip over the bar to hold the weights on, with a grub screw on them. I would leave 55-60kg permanently on the bar, properly locked on, then add smaller plates secured with my DIY holders.

Hanley wrote:

"combi-paused/full range bottom half squats"

Sounds good, will give them a go soon. I usually do pause at the bottom and really feel it, after 20 reps I am exhausted. I also had a weighted vest I made that I can add additional weights into. My main restriction is what I can (safely) get over my head on the bar, but I can stick an extra 20kg in the vest.

If you're only doing on set per week of any exercise (let's assume you want the same week to week) you're probably not getting any benefit from it.

Well I am not getting any weaker, I really just want to stay where I am at. I only took up weights to help me lose fat without losing muscle, and to help me lose fat faster. The only "benefit" I really want is that I do not lose muscle while I get the last bit of fat off me.

If you're not shifting weight, then you need to look at your diet and decrease unnecessary calories

No big problems there, I am on about 2000kcal on weekdays, and 3000kcal on weekends. Probably losing a steady 1/2lb of fat per week.

My goal now is to be 155-160lb, 10% BF, (I am 5'11'') which I think should be maintainable without too much work. I know some would consider that a skinny size but I have no desire to be much bigger. Over the winter I will probably end up eating more and getting a bit bigger though.