Ram Burpee
- Duration: 00:00:34
## Body Part/Parts Used:
- Hamstrings
- Quadriceps
- Glutes
- Chest (Pectoralis Major)
- Shoulders (Deltoids)
- Triceps
- Core (Rectus Abdominis, Obliques)
### Equipment Needed:
- Weighted Ram Cylinder
### Difficulty:
- Advanced
### How to Perform:
1. Stand with feet shoulder-width apart, holding the weighted ram cylinder on both sides.
2. Begin to lower yourself into a squat position while still holding the ram cylinder.
3. As you reach the lowest point of your squat, place the ram cylinder on the ground, positioning your hands on either side.
4. Perform a push-up or a worm on top of the ram cylinder, making sure to maintain a straight back and engaged core.
5. Push off the ground to return to the squat position.
6. Pick up the ram cylinder as you rise, and fully extend your body to a standing position.
7. Once standing, raise the ram cylinder 3 inches overhead.
8. Lower the ram cylinder back to chest height, and then prepare to go into the next repetition.
### What It Does and Benefits:
The Ram Burpee is a powerhouse of an exercise that combines elements of strength, endurance, and cardio. It targets a wide range of muscle groups, offering a comprehensive full-body workout. The push-up or worm targets your chest, triceps, and shoulders, while the squat and deadlift elements focus on your lower body, primarily the quads, hamstrings, and glutes. The overhead lift engages your deltoids and helps improve shoulder stability. This complex exercise also places considerable emphasis on core engagement, which can improve balance and coordination.
The benefits are numerous, from increasing muscle strength and endurance to boosting metabolic rate for better calorie burn. Additionally, it’s a time-efficient way to achieve a full-body workout, especially useful for individuals who are pressed for time but want maximum results.
- Hamstrings
- Quadriceps
- Glutes
- Chest (Pectoralis Major)
- Shoulders (Deltoids)
- Triceps
- Core (Rectus Abdominis, Obliques)
### Equipment Needed:
- Weighted Ram Cylinder
### Difficulty:
- Advanced
### How to Perform:
1. Stand with feet shoulder-width apart, holding the weighted ram cylinder on both sides.
2. Begin to lower yourself into a squat position while still holding the ram cylinder.
3. As you reach the lowest point of your squat, place the ram cylinder on the ground, positioning your hands on either side.
4. Perform a push-up or a worm on top of the ram cylinder, making sure to maintain a straight back and engaged core.
5. Push off the ground to return to the squat position.
6. Pick up the ram cylinder as you rise, and fully extend your body to a standing position.
7. Once standing, raise the ram cylinder 3 inches overhead.
8. Lower the ram cylinder back to chest height, and then prepare to go into the next repetition.
### What It Does and Benefits:
The Ram Burpee is a powerhouse of an exercise that combines elements of strength, endurance, and cardio. It targets a wide range of muscle groups, offering a comprehensive full-body workout. The push-up or worm targets your chest, triceps, and shoulders, while the squat and deadlift elements focus on your lower body, primarily the quads, hamstrings, and glutes. The overhead lift engages your deltoids and helps improve shoulder stability. This complex exercise also places considerable emphasis on core engagement, which can improve balance and coordination.
The benefits are numerous, from increasing muscle strength and endurance to boosting metabolic rate for better calorie burn. Additionally, it’s a time-efficient way to achieve a full-body workout, especially useful for individuals who are pressed for time but want maximum results.
Categories: