5 Forgotten Exercises (1800s!) From The Father Of Bodybuilding EUGEN SANDOW

Introduction

In this tutorial, we will explore five forgotten exercises from the 1800s, introduced by Eugen Sandow, the father of bodybuilding. These exercises emphasize the importance of posture, precision, and the mind-muscle connection, forming the foundation of true strength training. By incorporating these movements into your routine, you can improve your overall strength and body awareness.

Step 1: The Sandow Press

• Starting Position: Stand upright with feet shoulder-width apart. Hold weights in each hand at shoulder height, palms facing forward.
• Execution:
  1. Engage your core and maintain a straight posture.
  2. Press the weights overhead while keeping your elbows close to your body.
  3. Slowly lower the weights back to shoulder height.
• Tip: Focus on controlling the movement and feeling the muscles engaged throughout the exercise.

Step 2: The Side Bend

• Starting Position: Stand tall with feet shoulder-width apart, holding a weight in one hand.
• Execution:
  1. Lean to the side while keeping your opposite arm extended overhead.
  2. Return to the starting position.
  3. Repeat for a set number of repetitions and then switch sides.
• Tip: Keep your movements slow and deliberate to maximize the stretch and contraction of your oblique muscles.

Step 3: The Back Bend

• Starting Position: Stand with your feet together, arms extended overhead.
• Execution:
  1. Gently arch your back as you lean backward.
  2. Hold the position briefly, focusing on the stretch in your chest and abdomen.
  3. Return to the starting position.
• Tip: Avoid overextending; listen to your body and perform the movement within your range of motion.

Step 4: The Forward Bend

• Starting Position: Stand with feet shoulder-width apart, arms at your sides.
• Execution:
  1. Bend forward at the hips, reaching towards the ground.
  2. Keep your knees slightly bent if needed.
  3. Hold the position for a few seconds, then return to standing.
• Tip: Engage your hamstrings and lower back muscles during the exercise for better muscle connection.

Step 5: The Lateral Raise

• Starting Position: Stand with feet shoulder-width apart, holding weights at your sides.
• Execution:
  1. Raise the weights out to the sides until they are parallel to the ground.
  2. Slowly lower them back down.
• Tip: Focus on the shoulder muscles and avoid swinging the weights; use slow, controlled movements.

Conclusion

Incorporating these five exercises from Eugen Sandow into your routine can enhance your strength training by improving posture and muscle connection. Remember to focus on precision and control with each movement. For further development of your old-school frame, consider exploring additional resources and training methods available online. Happy training!