Exercises: Buddy Lifts

Throw your partner through the ceiling!

I'm starting an "exercises" series for different warm-up exercises that I like.  The key for me to like them is that they have to be Judo-esque... Thus, you'll never see my promotion of running.  Not that there is anything wrong with running, but if you find yourself running a lot in contest, I think you're doing something wrong...    I want to use Judo mat time for Judo things.  Anyhoo, I think I came up with this first one myself!

This exercise develops:

• Explosive leg strength.
• Strength through the full range of motion in the legs
• Pulling power

What do do:

• Two players in right natural posture grab each other with a standard sleeve/lapel grip.
• Both players squat - Player A squats as far as possible without sitting down, Player B touches his butt to the ground
• As soon as B's butt touches the ground, he tries to jump up as high as possible.
• Player A simultaneously tries to lift B out of the ground and launch him through the ceiling.
• Player A tries to help B land as gently as possible.
• Then start over; both players squat with Player A touching her butt to the ground.  Repeat till you can't stand up any more/someone vomits.  Or just pick a number of reps.

Cautions/Notes:

• Maintain good posture - keep a straight(ish) back.
• Counterbalance your partner - you'll need to lean back some, so it will help to have your feet close to each other.
• I opted to avoid having the lifter touch her butt to the ground as I think that will help avoid back problems...  Feel free to tinker.

Variations:

• Change how you lift (e.g., elbows in vs. elbows up)
• Change stances (e.g., classic righty- right foot forward with right hand on lapel, or classic lefty - left foot forward with left hand on lapel, or righty vs. lefty)
• Experiment with your grip (e.g., high collar, double sleeve, etc)

Try it, and let me know what you think...