Difficulty Level: Red (Moderate)
Muscle Group: Pectoralae

As well as kid coaches can provide strength and encouragement with full body movements, they are also invaluable with spot training for specific muscle groups, which I like to call "Tot Training." Today we shall punish the pectorals!


In kettlebell training, this move is called a "Floor Attack," but Johnny, for whatever reason, prefers the term "Floor Blaster." This exercise works your pectorals and obliques through their most extended range of motion and will improve your followthrough when swinging at a softball or launching your coach into a lake or pool on a hot summer day.

Start with your non-lifting arm extended out to your side and the leg of your lifting side bent at the knee. Coach is attached to your arm and your lifting elbow is resting on the floor.



Press your kid/coach.

As you reach full arm extension, drive the foot of your bent leg into the floor and use your non lifting arm to prop yourself into a semi-seated position. Your finish should look like a baseball slide. Hold the finish for "One Mississippi" and then slowly descend to the floor, starting with a slow back curl and ending with the negative press.

A few safety notes...

Keep your eyes locked with your coach's throughout the entire range of motion so neither of you loses focus or balance. Also, when executing any sort of Dadiator press, make sure your coach grips tightly onto your lifting wrist and braces his belly against your upward thrust. He won't be as effective at barking orders with his wind knocked out.