Start with the founder (2 reps); next do the bar­bell dead­lifts (3 sets of 2 to 5 reps). Fin­ish with the Zercher squats (3 sets of 3 to 10 reps). Change your weights and reps each work­out.

Men's Health (South Africa) - - TRIATHLON: -


Stand tall with your hips back and knees slightly bent, and lower your torso to a 45-de­gree an­gle, main­tain­ing a neu­tral spine and braced core. This is the start­ing po­si­tion. Keep your arms straight as you raise them over­head. Hold the po­si­tion for 10 to 15 sec­onds; re­turn to the start.

Bar­bell Dead­lift

Bend at your hips and knees and grab the bar over­hand, your hands shoul­der-width apart. With your back straight, brace your core, lock your up­per back and lats, and drive your hips for­ward to stand up with the bar. Lower it safely by hing­ing at your hips and main­tain­ing a neu­tral spine.

Zercher Squat

Stand­ing with your feet shoul­der-width apart, hold a bar­bell in the crooks of your el­bows. (You can wrap the bar in a towel for com­fort.) Keep the bar in close as you push your hips back, bend your knees, and squat un­til your thighs are about par­al­lel with the floor. Push back up.

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