In the Balance


Watching handbalancing acts and some yoga sequences got me interested in another kind of lifting. Suppose instead of thinking in single exercises, instead of doing some amount of weight in a squat, press or clean suppose we create a sequence something like a sun salutation (from Yoga) with weight. If you complete the sequence you add a couple of pounds next time? Perhaps cycle the weight so you don't burn out. You would be strong from the ground up!

Start with your weak side. You'll see why.


  1. Turkish getup-Starting with rolling the bar to you and pressing it to arms length then rise to standing.

  2. One arm Ohs-Do an overhead split or regular squat while maintaining the bar overhead

  3. Bent press-Drop sideways with bar at arms length then let the bar down and your elbow to your side, press it back out to arms length in a bent press and rise back to standing.

  4. One arm Clean--Drop bar to your shoulder then down to arms length and to the floor, resting on the top your your knees if need be. Then from the floor do a one arm clean and sink into a deep squat holding the bar in the one arm clean rack position.

  5. Come up quick from the deep squat and push press or jerk the bar overhead.

  6. Return to the ground in a reverse get up and let the bar back down to the ground in a controlled and graceful way. Or transfer the bar to your other hand without letting it down.

  7. Repeat using your stronger side this time.


If you can do this sequence with any particular weight then you can be assured that you are indeed 'strong all over', you have made sure you have no weak points are are absolutely in control of the barbell. You also have demonstrated balance, flexibility and some endurance while working on strength also. Not only this but you have a very showy way of demonstrating your strength that can transfer to just about anything. You can add elements and put some real dazzle on it if you like, just make sure things mix and flow one from the other. This one uses one hand at a time which I believe gives more of a workout since you have to keep the weight balanced and using your body assymetrically. Doing this way gets you more results for the effort. Most of what we do is assymetric.

If you are after more endurance then repeat the sequence more than once, just make sure you use a weight where you can actually do the sequence without being sloppy.

A good cycling arrangement would be to start with something really easy, refine it to where you can add more and progress in 2.5# jumps until you get a bit shaky, then once at that point, drop the weight back 25% and start again doing a set 5 days a week if possible. Don't stress-out just keep cycling the weight up and think in the long term. Perhaps even use this as a warm-up and keep it on the back burning building up over months or years to something really fantasic.

Bryce Lane
Dec. 16, 2004