5 Iron Boot Exercises with Variations

by Atomic Athletic on Monday, December 12, 2011 at 5:16pm

The Bowling Green State University Strength Summit was fantastic. There were a lot of naysayers who said that a December clinic wouldn't get anybody and they were wrong. Explosive lifting, from the pure Olympic lifts to accessory exercises to support tools and training really worked. It was a topic that brought in the coaches.

This was the first time I had done Iron Boot training as a topic and it won't be my last. Of course, I also did Indian clubs, with about a 50/50 split and it was a good combination.

EXERCISES

We covered four basic exercises with variations: Reverse Hyper-Extensions, Leg Extensions, Leg Curls and Thai Knee Strikes. We had variations on these exercises that included the use of three different types of benches and three different types of bars and loading techniques. I could have gone on forever.

Free Weight Hip Extensions

I prefer to call the Reverse Hyper-Extension a Free Weight Hip Extension. It is more descriptive of the tool and actual movement.

Andy, my assistant, demonstrated the Iron Boot exercises. We used all three types of benches, from a Power-Lift brand Reverse Back Extension with the weight arm removed, to a Glute-Ham bench and then a basic flat table. As I have sold Iron Boots for many years now, I have found that most people will use the Glute Ham bench in a reversed position. Of course, everyone uses more weight with the boots linked with the 20” bar than with the short bars as an iso exercise.

More on the Clinic with Exercises tomorrow. We are also going to try and put up some video footage. Stay tuned.

Live strong,

Roger LaPointe