4 Total-Body Lifts That Will Help You on the Field

 

Athletes who participate in sports like football or basketball are different than athletes who enter bodybuilding contests. Bodybuilders need to isolate muscle groups so they stand out. If you compete in other sports, your goal is to make the body’s muscles work together as a unit. These total-body lifts can help you improve strength and coordination so you can perform better on the field, court or track.

 

If you don’t have a basic understanding of how to perform these exercises individually, don’t attempt this program until you do.

 

Front Squat & Shoulder Press Combo (Quadriceps , Shoulders, Triceps)

Hold the bar at shoulder height in front of you like you would perform a shoulder press.
Use an overhand grip and lower yourself to a squat position as low as you can go. Your thighs should reach parallel with the floor.
Push through your legs to return to the standing position.
As soon as you’re standing tall, push the barbell up until it’s at arms’ length over your head.
Lower the bar back to the starting position.
That’s one rep. Perform the desired number of reps.

 

Stiff-Legged Deadlift & Barbell Row (Hamstrings, Glutes, Back, Biceps)

Hold the bar with your arms straight.
While maintaining a soft bend in the knees, bend at the hips and lower the bar until it touches the floor. You should feel a stretch in the hamstring area.
Once you’re bent over and the bar touches the floor, pull the bar into your sternum.
Lower it back to the floor and return to the standing position.
This is one rep. Perform the desired number of reps.

 

Weighted Burpees & Pull-Up (Legs, Core, Back, Biceps)

Perform a traditional burpee with a weighted vest. Instead of performing the normal jump at the end, jump and grab pull-up handles.
Perform a Pull-Up, lower yourself under control and land on the floor.
This is one rep. Perform the desired number of reps.

 

Push-Up & Mountain Climbers (Chest, Triceps, Lower Abs)

Perform a Push-Up like you normally would.
When you push back up to the top, bring your knee in like you’re running in place.
Repeat with the right knee.
Return to the push-up position. This is one rep. Repeat for the desired number of reps.

 

Sample Workout – To Be Performed Once a Week

Front Squat & Shoulder Press Combo – 3 sets of 6-8 reps.

Stiff Legged Deadlft & Barbell Row – 3 sets of 8-10 reps.

Weighted Burpee and Pullup – 3 sets of 8-10 reps.

Pushup & Mountain Climbers – 3 sets of 15 reps.

Rest for 2 minutes between sets.

 

Source: http://www.stack.com/a/4-total-body-lifts-that-will-help-you-on-the-field?

 

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