In this progression, we throw in some extra challenge by having the swiss ball under us. By holding the body in correct alignment, you will also want to squeeze your glutes to help you stay on the ball.
If you are unable to get your head against the wall, try propping a towel that is rolled up enough to enable you have your head against it.
In this progression, the wall angel is done without any support under the hips. By holding the body in correct alignment, you will want to try and get your elbows against the wall and if possible your wrists too.
If you are unable to get your head against the wall, try propping a towel that is rolled up enough to enable you have your head against it.
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™‚
The Swiss ball back extension builds strength and stability in the lower back, glutes, and hamstrings. Performing the exercise on a Swiss ball will actively engage the core and improve balance.
The one arm row is such a great staple of the weights room and it is important that we get it right! Too many people reef the weight too high and they also pull the weight close to their chest which actually engages your internal rotators and chest muscles which isn’t right!
Ensure your back is in neutral with no skewing to the side.
Also ensure that you pull the weight to the top of your hip bone!
While it would be AWESOME if you could flick out a set of adamantium claws at the end of this movement, the exercise is still pretty cool considering the benefits it has! Using a good solid set of your more underused back muscles, Wolverines will definitely help with your posture!
Just remember to keep your shoulders down and pinch those shoulder blades together at the end of the movement!
A body weight row often gets overlooked by many as it doesn’t look as cool or as challenging as other weighted rows. Dismissing this move is a big mistake. You can vary up the angle in which you row and make it very challenging indeed!
This exercise can be done from a standing up point right down to you being parallel to the floor!
This is one of the big exercises on the gym floor. Many do it incorrectly and many could stand to implement it into the program.
A few tips on this exercise!
1. You can do this exercise with an underhanded grip of an overhand grip
2. If you find it difficult to maintain the angle of your spine, use a bench put on an incline to prop up your chest!
3. It is important to try not to shrug your shoulders up to your ears.
The pull up is such a strong and versatile exercise. You don’t need any real equipment other than something above your head and able to be hung onto.
A strong back is so so important these days what with so many people using computers and other technology. The Seated Row is a great exercise to strengthen the back.
Some points to remember when doing this exercise.
1. Keep your chest up and don’t slouch.
2. When pulling the grip towards you, try and keep your forearms in line with the cable. From your elbow, up your forearms and up the cable, it all should be a straight line at all times.
3. This exercise is about retracting your shoulder blades, don’t forget to do so!
Another variation on the classic deadlift. The Hex Bar Deadlift offers a slight change in the force curve in how weight is distributed during the lift. Those who might find the classic deadlift to be a strain on their lower back often find the body mechanics of the hex bar deadlift to be better on their lower back.