What are these exercises?

[6Dean9]

I have just finished 6 months of DC's and need a change of workouts, though I did put on 23 pounds on DC. So I checked out Westside Training and I am going to do that for 9 weeks and see how it goes, looks interesting. The only problem is some of the names of exercises I have no idea what they are or how to do them.

1. JM press?

2. Dimmel Deadlift?

3. Zercher Squats?

4. Face Pulls?

5. Pull Through's ?

6. Partial Deadlifts?

Just a brief desciption and how to do them is great, pictures would be amazing if you got em!

Thanks- Dean

 

[resonator]

JM presses

Dimmel deadlifts : Start at the finish position of a conventional deadlift.
Lower the bar, pushing back with the hips and flexing the knees, until the bar
is just below your knees.
Explode back up, really focusing on popping the hips forward explosively.
Repeat.
By the end, you should feel it in your hamstrings, lower back, and upper back.
They really are conventional deadlifts done only through the top half of the
range of motion.

Zercher squats

face pulls

pull throughs

Partial deadlifts : To perform this exercise grab a barbell with an over hand grip about shoulder width apart. Pull the bar up to a standing position. At this point arch your back and get
you abs tight. Keep the back as arched as possible, push the glutes out, and keep the knees slightly bent. Lower the bar by push your body weight back unto your heals while pushing your glutes out. Try to lower the barbell to a position just past the knees. At this point you should feel a tremendous
stretch in the glutes and hamstrings. Raise by contracting your glutes first, at the top of the movement contract the glute as hard as possible. Perform the exercise in a ballistic fashion. You want to drop to the midpoint position and explode back to the starting position.

 

[lavi]

whats the diff between dimmel deads and partial deads?

 

[b fold the truth]

whats the diff between dimmel deads and partial deads?

The bar never rests on a rack when doing dimels. Dimels really fry my hams (upper) and glutes(lower) when I do them. I normally will do between 6-20 reps with 225-315.

I've also done them Sumo style...love it.

B True

 

[bignate73]

a JM press is a skullcrusher that goes to the chin, basically

a zercher squat is a squat where you cradle the bar in the crook of your arms.

face pulls is a cable row, or pulldown with the tricep rope that where you lead with your elbows and pull the rope towards your face. rear delt/upper back work.

pullthroughs are like a romanian deadlift that you use a tricep rope/cable/band with resistance coming from behind you.

 

[lavi]

The bar never rests on a rack when doing dimels. Dimels really fry my hams (upper) and glutes(lower) when I do them. I normally will do between 6-20 reps with 225-315.

I've also done them Sumo style...love it.

B True

Thanks! Can't give you K yet

So it's not a good idea to them at lower reps?

 

[bignate73]

dimels are more for speed at the lockout, IMO. better to work them explosively and "bang" the bar.

 

[b fold the truth]

Thanks! Can't give you K yet

So it's not a good idea to them at lower reps?

I think I read or watched on video that they do sets of 20...so that is normally what I've done. My old workout partner did 3 sets of 5 on sumo dimel deads though. He really got a lot of benefit from them as his hips were a BIG weak point for him.

B True