Table 4 Resistance exercises included in the resistance and combined programmes
Exercise | Variations |
|---|---|
Upper body | |
Bench pressa | Standard flat bench press with BB/DB Incline bench press with BB/DB Grip: wide, normal, narrow |
Shoulder press | Overhead press with DB BB press Grip: wide, narrow Position: standing, seated |
Bent over row | Standard BB row Single arm supported row with DB/KB |
Raise | Forward raise Lateral raise Bent over fly Resistance: DB, weight plate |
Bicep exercises | Curl with DB Curl with BB Position: standing, seated Grip: Supine, ‘hammer’, alternating supine and prone (‘Zottman’ curl) |
Triceps exercises | Standing/seated behind the head extensions without resistance or 2xDB Lying triceps extensions French press with DB/KB Bench dips (BW or weight plate) KB/DB halos |
Kettlebell swings | Two-hand ‘Russian’ swing Alternating swing Single hand swing Overhead ‘American’ swing |
Core | |
Push-ups | Wall push-up Elevated push-up on bench Push up on knees Push up on KB Standard push-up Position: wide hand position, narrow hand position |
Seated twist | Sitting with legs supported BW Sitting with legs supported with medicine ball/ KB Sitting with legs lifted off ground and crossed BW Sitting with legs lifted off ground and crossed with medicine ball/ KB) Sitting with legs lifted off ground and held together (BW, with medicine ball/ KB)) Position: variance in torso lean back |
Overhead medicine ball slam | Position: depth of squat Resistance: weight of medicine ball |
Hip bridge | Two-legged bridge BW Two-legged bridge with resistance (DB, weight plate or bar) Single leg bridge with heel support of other foot Single leg bridge |
4-point kneel (swimming exercise) | Slide one leg back along mat with/ without leg lift Opposite hand opposite leg (with hand still in contact with mat) Opposite hand opposite leg lift With weight plate in hand Pull-through with KB/DB/weight plate |
Opposite leg touch (standing twist) | Twist to touch opposite knee up Twist to touch opposite leg kicked out Twist with weight plate in hand |
Lower body | |
Squata | Chair/bench squat (BW, with KB/DB, with BB) DB/KB ‘Goblet’ squat BB Back squat BB Front Squat Split squat (one foot behind on floor; one foot supported on bench) Foot position: hip width, sumo (wide) |
Lunges | Forward/reverse/side lunge Resistance: BW, Single DB/KB held in front; double DB/KB racked at shoulder or held down by sides; BB on back Position: stationary, walking lunge |
Deadlift | Standard BB deadlift Sumo deadlift Romanian deadlift with DB or BB |
Kettlebell swings | Two-hand ‘Russian’ swing Alternating swing Single hand swing Overhead ‘American’ swing |