If you are looking for new movements to include in your training routine to work your upper body, the russian funds They should be one of the options to value. This exercise, which we carry out on two parallel bars or on two drawers (you can always adapt it to the material you have at hand) will help you to intensely work your triceps, your pecs and the core muscles, which acts as a stabilizer.
Russian funds are a complex and demanding exercise, so before getting down to business we should make sure that we have good mobility and stability both in the shoulder joint and in our wrists, in addition to having strength in our triceps. Before moving on to this movement we will have to master the traditional funds, since the Russian funds are a more intense variation of the latter.
How to make Russian funds step by step
The first thing we have to do is stand between the parallel bars and rest our hands on them. We will lift the weight of our body on our hands, making sure that our shoulders are far from our ears and thus activating all the musculature of the shoulder girdle area.
The first part of the movement consists of a triceps bottom, slightly tilting our trunk forward, and performing the movement in a full range (This implies that we will have to be able to reach all the way down, bringing our hands as close as possible to the armpits). We must make sure to lead our elbows back and not out, since if we do it it will be more difficult to lean correctly afterwards on the bar. This movement implies a high demand for the triceps, combined with the pectoralis major as a synergistic muscle.
Once we are in the lowest position of the triceps fundus, with the hands near the armpits, we move to support the forearms on the bars in a transition movement. The support will be carried out on the fleshy part of the forearm, not on the bone, to avoid possible pain or injury. The shoulders should be behind the elbows to adopt a position that allows us to gain momentum to perform the return movement.
From that position of support on the forearms, we throw our body forward to rest on our hands, so that the shoulders remain, at least, on the hands (if we place them in front of the hand rest, it will be easier to make the bottom we have left to raise). It is a ballistic movement in which we can take advantage of the momentum that we carry from the previous position.
And “only” we would have to push our hands on the bar to, with the work of the triceps and the pectoral, go back up.
A good idea is practice the movement phase by phase and then join them at the end: first we will have to fully dominate the triceps bottoms throughout the range of movement, then we can go on to rehearse the transition with our feet flat on the ground or slightly lifting one leg and, after that, we will try to perform all the linked movements.
Image | iStock
Video | Bartstarzz on Youtube