Favourite 'odd lifts'

[hailtotheking]

Normally, i just stick to the basic, heavy compound movements as the crux of my training, but occasionally i mess around with some other 'odd' lifts to mix it up a bit and have some fun. Hers some of my favourites:

Chest - combo press - (pics provided) A bit of a pain to set up, but it absolutely annhilites the chest with a combined press and flye movement. I swear this movement enabled me to break the 100kg bench press mark.

Back - Bent over Cable row using rope. Basically use the rope attachment on the cable row machine , Start in a slightly bent forward position, and row from high to low (i.e to the waist)

Shoulders - Heavy partial shoulder press - I.e just press from the lowest position to midway position. The is the range of motion in overhead pressing where the shoulders are doing most of the work (the latter half of the movement is nearly all triceps). You can do more weight and really hammer the shoulders.

Upper traps - Standing calf raise machine shrugs. Basically, just do shrugs once your stunding under the shoulder pads in a standing calf raise machine. This is a great way to do shrugs, as you cant cheat by using your arms to pull the weight up, and you can go heavy without your grip giving up.

Hamstrings - Glute Ham Raise. The daddy of all hammie exercises. Google it

Quads - My quads are ****e, but i found static lunges with the bar held in a front squat position absolutelty fried my quads.

Biceps - 'Technically correct' curls - I previously posted about these.

Rotating DB tri extensions - (Pics provided) These really helped me develop a good all round shape to my tri's (previously, i always found my medial tri heads lacking a bit)