Give them a go!
When all else fails, squat it out. Today’s list will consist of a different variations of squats that range from very popular to “I never heard of this one”, but hopefully in the end, all of you will give some of them a go, and let me know in the comment section which one you prefer and why & which ones you don’t like — because not everyone likes squatting.
Barbell back squat:
This exercise can be done with high bar narrow stance or with low bar wide stance ..
Barbell front squat:
(Front Squat) This exercise can be done using wrist or using the traps — depending on how you were taught and which way is more comfortable for you.
Barbell Zercher squat:
Barbell overhead squat:
Smith machine squat:
Make sure to leave comments of your favorite squat variations & Follow me on social media:
I will be honest when I say not a whole lot of you will probably find time in doing this workout, or don’t go to a gym that offers a rope for this type of training BUT if you ever do get the chance to give it a go at a local CrossFit box or make something at home like this, I highly recommend it because it works multiple muscles and it is a lot harder than what these athletes make it out to be (if you are doing it properly). I realize there may be 100 different ways to climb a rope, but there is a technique that CrossFit athletes have to follow if they want to get it done faster and do it the right way with minimum injury. We were all kids once upon a time and that meant possible tree climbing and doing things without even thinking about how we are doing them, but as we got older and more cautious, we might not always take those same risk and that goes with rope climbing because even though the concept of climbing a rope doesn’t seem hard at all when you think about it, it is dangerous because if you let go – you could fall on hard ground and mess yourself up, you could slide down the rope and get rope burns.. I mean the possibilities are endless BUT it shouldn’t keep you from experiencing this fun activity!
The above video I posted, is an older video but shares how rope climbing should be done, so those of you who need visuals, I have that there (keep in mind there are so many trainers found on YouTube, that most of them know what they are talking about if you need more tutorials) & for those of you who do better reading instructions, I will have them down below with much more information!
- Grab the rope with both hands above your head, pull down on rope as you take a small jump
- wrap the rope around ONE LEG while using your feet to pinch the rope. Reach up as high as possible with your arms while gripping the rope tightly
- Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest
- Then re-secure your feet on the rope, standing up to take another high hold on the rope, then continuing until you reach the top
- if you want to lower yourself – loosen the grip on the rope with your feet as you slide down using a hand over motion.
So.. what muscles will strengthen because of it?
- also if you are using mainly your legs , then you will use the majority of your leg muscles as well
- grip strength
Not necessarily because it is a more intermediate to advanced training but BEGINNERS SHOULD DO IT because practice makes better and it challenges you! nothing should stop you from doing something no matter what your fitness level is, because we ALL have to start somewhere & we all were beginners at ONE POINT! keep it safe and you will do fine!
If you love CrossFit and want to share this post among your friends and family, please do!
I call these WOMAN MAKERS! 😀
It is probably obvious why I call them “Woman makers” instead, basically because I am female and I am cool like that; but don’t get offended men, because they are formally called “man-makers”.
Now the majority of you are probably thinking “WHAT IN GOD’S NAME IS THIS” and I don’t blame you because in ordinary gyms, you don’t normally see this workout being performed BUT in a CrossFit gym, oh yeah this workout is being done like no tomorrow baby, lol. I would know.. just ask me how 🙂
If none of you have tried this particular exercise, look out because it is no joke and no easy movement and imagine having to do this timed (having to get so many done in under a certain time) – yes I was THAT person. I however, used about 20-25 lb dumbbells .. so that didn’t make my job any easier and some people use heavier than that and others go lighter – doesn’t matter because this workout isn’t easy. I will start by saying that this workout is performed differently depending on the CrossFit box and who is teaching you, so don’t be alarmed by the video up top, some people perform it this way and others add other things to it but this video will give you an idea on how to perform the movement, good luck 🙂
How Do You Perform A ‘Man-Maker’:
- Start with positioning a pair of dumbbells (that you know will be easy for you to do with this movement) in front of you, parallel to each other. You will want to keep your back flat, bend forward, and squad down grasping the dumbbells.
- Initiate the movement by kicking one leg back and the other so that you are in the push up position while holding onto the dumbbells. You will do a one-arm row on each side (bring the elbow up as high as you can)
- Hop with your weight forward and rise up by cleaning the weights (bring dumbbells up to shoulder level), descend into a squat, and explosively rise up, then press weights overheard to full arm extension.
- you will lower the dumbbells back to shoulders, then bend over as you squat down to return the weights back to the floor in front of you
- Repeat for the recommended repetitions
As you can tell this movement can be highly difficult for beginners and with few steps, there is still a technique involved so that you minimize injury. The important part not choosing too heavy of dumbbells to do this movement because that can be the DIFFERENCE between hurting yourself and making it all the way through.
- obliques – to a lesser degree
- middle back
- lower back
- hip flexors
- and outer thighs
As you can tell it targets a lot of the body and muscles – because this exercise is considered a total body exercise and calisthenics workout. You really will feel this exercise throughout the body and while I don’t recommend beginners to do this exercise without first trying it with very low weight, I do recommend implementing it to your workout for those who need a good total body day!
A good challenge with these is to see how many you can do in under 1 minute or under 2 minutes if you feel like a warrior 🙂 I had to do them within 2-3 minute ranges and on a bad day, sometimes 4-5 minutes intertwined with other workouts.
Hopefully all of you are feeling extra adventurous and if so, I want to hear how many you did under that 1 minute or 2 minute 🙂