I’m a huge fan of using the Bandbell Bar for much of my training as well as with clients, so today I am giving you My Top 3 Upper Body Movements to Improve Strength and Stability. These movements are excellent for improving strength and stability because the Bandbell bar demands a higher level of stabilizing muscles to be recruited than a standard barbell or dumbbell.
For more information on the Bandbell bar and why it is different, read my article on it.
If you read the article linked above, you already know that the Bandbell bar was DESIGNED to rehab injuries, and it works wonders for that. But, it also works wonders to pre-hab against injuries.
I don’t know if pre-hab is a real word, or one that Powerlifters made up, but as a follower of Old Man Conjugate, avoiding future injuries is a critical part of my training. This applies to the younger lifters too, add things like this in to avoid getting banged up.
Bonus: they will help make your primary lifts go up too.
So, without any more backstory, here are my Old Man Conjugate: My Top 3 Upper Body Movements to Improve Strength and Stability in no particular order.
And I’m not going to bother describing them too much because a video is worth a thousand words.
1. Bandbell Bar Incline Bench Press
2. Bandbell Bar Overhead Press
3. Bandbell Bar Timed Bench Holds
This one needs a little explanation.
Lower the bar as if doing a normal bench press, but stop about 1/2” to 1” off your chest and hold the bar for a predetermined time period. Lift it about halfway and hold again, then go to just short of lockout, or full lockout and hold for time.
I suggest starting with a shorter amount of time at each hold, say 10 seconds the first week and then add time not weight each week for about 3 weeks. Working up to 30 seconds holds at each position before adding weight is a good plan. Choose a weight that is difficult to hold still as you fatigue. You’ll see me start to shake as the set goes on.
That’s how it is supposed to be.
When you are on the hold portion, try to increase everything that you are supposed to be doing already:
- Stretch the bar
- Bend the bar
- Meet the bar
- Knees out
- Toes through shoes
- Brace
Sets and Reps
I find that higher reps work best for accessory work done for pre-hab. Start with 10-12 and work up to sets of 20, 25, 30 or more.
When using lighter weights that oscillate like these exercise do, I prefer to do at least 3 working sets, but sometimes go up to 5 sets. I have also found that they actually help my recovery.
Remember:
The bar is supposed to oscillate and you are supposed to be all wiggly like I am in the videos. That does not mean be soft, rather it means be tight and use a weight that forces you to fight to keep it still.
If you choose the right weight, you won’t be able to keep it still and you’ll be shaky. You should not look like a fish on the deck of a boat flopping all over the place either.
There you have my Old Man Conjugate: My Top 3 Upper Body Movements to Improve Strength and Stability. Of course there are more, but these are the most bang for the buck ones. And, the Overhead Press and the Incline Bench can be loaded heavy for lower reps. That’s just not the focus of this Old Man Conjugate article.
AND!
If you are in the Boston area, we are hosting the RPS Mass State Powerlifting Championships at TPS on March 5th.
C’mon by and watch some great lifting. And grab some awesome food provided by the legendary Dom’s Sausage of Malden. A portion of the food revenue will be donated to a local, Malden charity chosen by Dom’s.
Did you miss last week’s log?
READ IT HERE
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Vincere vel mori
C.J. Murphy
March 3, 2022
