This is a great exercise to develop power through the legs and shoulders especially for sports that require extension through multiple joints.
An advanced version of a standard lunge, this should only be attempted after a proper warm up and by those that can comfortably perform a kettlebell clean and press. By incorporating the overhead element, this exercise also targets the shoulders, triceps and lower back.
Do you want to feel your glutes? Good news! This exercise will do the trick! This an effective glute and leg strengthening exercise with a wee bit of balance thrown in for good measure. You’re about to see if you have one good side and one gumby side!
At first you will almost plonk down. The aim is to get better so that you can sit down in a controlled manner. As my mum says “Plonk is your for grandmother” hehe
Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
Never use so much weight on the exercise that you start using swinging and jerking as you can risk both lower back and hamstring injury.
Need to target your hamstrings? Here you go. The Hamstring Machine Curl does the trick nicely. A few things to be mindful of. 1. You are unlikely to ever need a lot of weight on this exercise. So never use so much weight on the exercise that you start using swinging and jerking as you can risk both lower back injury and also a hamstring tear.
Variations: Since you have three foot positions you have in reality three exercises.
This exercise is given it’s name as it’s like dragging another person to where they need to go.. odd that it’s a shallow grave.. but hey.. given the resistance and how potentially angry you might be in how much resistance they give you? The name stuck!
This exercise is a great way to learn what it feels like to create hip extension – which means you are shortening your glutes and contracting them! The versatility of the exercise can’t be ignored and it can be done in a variety of places! The edge of a bed, couch, bench.. it’s a fantastic way to wake up your butt!
This is an evolution of the Bench Bridge exercise. The evolution being that you now will be conducting the bridge with only one leg on the ground which is definitely an increase in challenge!
Nordic Hamstring curls are very much a WOAH exercise. Why? Simply because the first time you do them, you will feel those hammies engage and well.. WOAH is the G rated way you will announce your shock đŸ™‚
You can do these two ways..
1. Lower yourself down to the ground like a draw bridge and you will get to the point where you will have to
A variation on your standard squat the bench squat is useful in determining the depth required for a full squat or for enhancing glute activation by ensuring users are squatting backwards in the movement.
A rack pull is actually a variation and partial movement of a deadlift. It is great for strengthening the back and also you can get a bit of glute work in there too which is no bad thing!
Neutral spine, shoulders in depression and flex your lats, pull bar into your knee, leg press the floor away. Keep your shins vertical and your butt poked back. Before your pull each rep insure you feel your lats tight and innervated to ensure they take the load.
This exercise is possible using a back extension machine or even over the edge of a leg press seat. The addition of the olympic bar provides further resistance.
To up the ante and intensity of the leg press – evolving to the single leg press makes for a great and challenging variation. You will lift drastically less weight due to halving the amount of muscles doing the exercise but it will feel like your single leg is doing twice as much! This exercise can be evolved further by the positioning of the foot on the plate. Lower will have more quad engagement and higher will be more glute and hamstring.
This piece of gym equipment is rarely used. Most people look at it not knowing exactly what to do with it so they just avoid it. Those who do use it are rarely using it for the correct reasons! However when there is an actual need and a purpose – it can be a very effective piece of equipment.
The Bulgarian split squat is a version of a single-leg squat where the back leg is elevated on a bench or a sturdy chair. As a single-leg, unilateral squat, the exercise places a greater focus on the quadriceps than other, similar lower-body compound movements.
This exercise is a great alternative to a lying hamstring curl machine. Most gyms will have a cable machine and if not, there should be somewhere you can anchor a theraband/powerband to replicate the movement!
This exercise is a great alternative to a lying hamstring curl machine. Most gyms will have a cable machine and if not, there should be somewhere you can anchor a theraband/powerband to replicate the movement!
Dead Lifts are often considered to be the biggest and most beneficial lift in the gym. It makes sense as to why too. The number of muscles recruited and the amount of weight the body can lift are both impressive and very effective in changing your body.
The Dead Lift is also one of the more technical lifts in the gym but if you learn correctly first time around, they can be seen as a simple lift! Afterall – it is simply lifting a dead weight from the floor đŸ™‚