The power of the pyramid workout

Sometimes you just have to switch things up.  I feel like I’ve been on a roll with doing workouts where the reps stay consistent and this morning my body was asking for something different.  Enter pyramid reps!

The idea is to start with fewer reps, increase each round and then decrease back to the start or you can do this the opposite direction.  There really is no wrong way to do this, it’s just about changing the stimulus to keep your body guessing and progressing.  Most commonly you may see someone start with a higher rep count and work down so that as you fatigue your form stays solid.  One of my favorite options is to go 5/10/15/20/15/10/5.  The beauty with this is you can vary the weight you are using or just stick with the same amount the entire time.

Today I used kettlebells because I basically have a huge love affair going with them right now and when I’m at a loss for what to do in the gym, they seems to always provide the answers!

This one is all about keeping it simple with four basic motions that everyones body needs to be proficient in.

  • Squat
  • Row
  • Swing
  • Push

You can use any exercise you like for these, just make sure you select a weight that allows you to maintain pretty form.  With all four of these exercises, I always keep an eye on my glute activation as well!

For an added bonus, try putting 1 minute of cardio in between each round 🙂



Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website

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