Use a weight that allows your to be explosive and crisp. Master the deadlift and squat before attempting this movement. A good starting weight is double 16kg for women, double 24kg for men. Do not be afraid to do these barefoot as long as you have reasonable balance and progress slowly. You will not hit your feet even though it appears to be a bit sketchy at first.
Skater squats are a variation of the single leg squat that forces a little more quadricep recruitment by requiring the individual to stay more upright through the use of a counter balance. Give these a try to work on your balance and single leg development.
The banded push up is an interesting variation of the weighted push up, in that it makes the easiest part of the movement (the top) the most challenging due to the increase in tension of the band as it stretches against you.
Use a 16kg bell to start. Ladies use 8-10kg. Be explosive and crisp.
In this video, Owner/Head Coach John Odden goes over a summary of the group program options at Empowered Strength, understanding membership options from one-on-one, semi private to groups and why we do things differently.
In the last part of the video, John reviews the gym beliefs on substance and purpose. Finding your “why” and what it means to “LIVE EMPOWERED,” understand the purpose for being strong, and why we have “Empowered Standards.