Need help with certain exercises

[Lights Out]

I will be following the DeFranco´s training program soon. The problem is that I cannot tell how some of the exercises listed are done. Yes, I´ve already checked this page, but some of them, I just cannot find.

So, here´s a list with the exercises I don´t know, if any of you can post a pic of how it´s done or has a usefull link, I would appreciate if you´d care to share that knowledge.

Many thanks.

-Barbell floor presses
-Seated dumbbell power cleans
-Rope pulls to throat
-Barbell russian twists

New added:

-Box squats
-Rack pulls
-Low-cable pull-ins
-Romanian deadlifts

[VikingPower]

-Barbell floor presses

These are basically doing the bench press on the floor. You'll need a good spotter. Simply lay down on the floor like you're on a bench (don't forget your form), have your buddy put the weight in your hands, and do bench presses. For a visual reference, http://www.weightliftingdiscussion.c...bellpress.html

-Seated dumbbell power cleans

Never heard of these to be completely honest. I've heard of power cleans and power cleans with dumbbells, but not while seated.

-Rope pulls to throat

You need cables for that, you can find cables at any gym. In this case, you'll need to hook up the rope attachment. It's just like doing tricep pulldowns, you're just using a rope instead of a metal bar. Hook the rope attachment up to the top, stand up straight, put both hands palm in on the rope, and pull down while keeping your back and head straight. They could mean the other way as well, connecting it to the bottom and pulling upwards, but the first seems the most likely.

-Barbell russian twists

Here's the twists: http://www.betterbodz.com/abs/russiantwist.html I imagine they're called barbell russian twists because you hold a barbell while doing them. You'll have to play around with it for a while, because I've never done those.

Here's more on twists:

http://www.realbodybuildingsecrets.c...ian-twists.php

[Lights Out]

And another question:

squats or deadlifts? Which one you would pick?

[bwerb]

Box Squats - standard squat with a "box" placed behind you...as you squat down, your posterior makes contact with the "box" (typically when your thighs are parallel to the floor) signalling it's time to reverse the move.

Squats or Deadlifts?...both.

[Lights Out]

Squats or Deadlifts?...both.

You´re right, stupid question.

Many thanks.

[Hannibal]

WHat is the benefit of doing the bench press laying down on the floor, instead of laying down on a bench ?

[VikingPower]

WHat is the benefit of doing the bench press laying down on the floor, instead of laying down on a bench ?

Well, first off, you don't need to buy a bench so there's one benefit :) Here's a guy giving his opinion that most people seem to agree with.

http://forum.dragondoor.com/training/message/224392/

I use a bench most of the time simply because most of the guys I go with can't spot me if I'm doing floor presses and benches are a bit safer as you actually have a place to hook it on rather than trying to throw it over your head if you lose it and your partner's not there.