PurMotion Renegade: One Arm Squat & Press

The playground has arrived so now the question becomes, “what can I do with it?” Today’s blog will focus on one exercise – but please know that our staff are available to help you with the many options and attachments that our new PurMotion has to offer.

One corner of the PurMotion equipment is dedicated to the Renegade™ system, consisting of a 45 lbs bar and various attachments. This one piece of equipment can be used to exercise your whole body: legs, core and upper body.

I chose the “one arm squat and press” as our first demonstration because it’s a great example of how an exercise can challenge all your muscle groups at once. For those of you who complain you don’t have the time to exercise, this is one movement that will save you time at the gym.

Stand with feet shoulder width apart and grab one of the War Hammer bar attachments in your hand as you face the bar. Keep in mind; the longer attachments are harder than the shorter ones. Squat down as low as you can while keeping your feet flat on the floor. As you start to stand press the bar straight up. Your arm should be fully extended as you come to a full stand. Lower your body and the bar at the same time and repeat 8-12x.

So what’s the big deal about this move? Let’s break it down. When you get into a deep squat almost all of your primary leg muscles are working. Because the move only uses one arm at a time your core muscles must turn on to stabilize the movement. More core work equals more calories burned plus a tighter tummy. And because you are pressing overhead, your shoulders and triceps are working to extend the arm upwards. So this one move can strengthen your legs, abs, back, shoulders and triceps (oh and it’s not exactly easy so it will get your heart rate up and your lungs working overtime!). Not too shabby for one exercise!

Take a look at the video and give this move a try. If you have questions or would like to learn more about the PurMotion equipment please stop by our fitness desk and talk to a trainer.


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As an athletic trainer at Williams College and North Adams State College, Dan Murphy - aka Murph - got the opportunity to train, assess and rehabilitate athletes in a variety of sports including hockey, football, lacrosse, tennis, track and field, soccer, baseball and softball. He holds numerous fitness certifications and has been instrumental in helping The Clubs at Charles River Park evolve to a wellness center. Murph lives with his college sweetheart with whom he has two exuberant kids. He also plays bagpipes with the Bunker Hill Pipe Band from Charlestown - they recently performed before the first Bruins game of the season! (http://www.youtube.com/watch?v=9cB8nCkIZJk)

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