Main Muscle Worked: Posterior Chain
Mechanics Type: Compound
- Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in place.
- Begin by bending at the hips, getting your butt back as far as possible. Keep your back flat and bend forward to about 90 degrees. Your knees will be at a slight bend.
- Return to the starting position be driving through with the hips to come back to a standing position.
Type of Exercise:
Lower body multijoints
Gluteus Maximus, Quadriceps, Hamstrings, Hip abductors, Hip adductors
intermediate , Have experience with dumbbells before doing this.
Place the keg on there back as in performing barbell squats.
Performing the exercise:
Take an exaggerated stride with right leg, stepping forward so that the right foot is 14 to 16 in. wider than the right shoulder and then lower the body so that the right knee is behind the toes on the right foot and the left leg is bent with the left knee just off the floor. From that bottom position, stride forward in one continuous movement with the left leg and take an exaggerated stride with the left leg, as described above; the right leg is bent and the right knee is just off the floor. It is important to keep the back arched during the entire the entire performance of this exercise.
Type of Exercise:
It’s a total body weight exercise
Gluteus maximus, Hamstrings,Quadriceps, Soleus, Gastrocnemius, Trapezius,Deltoids
Place your feet about shoulder width apart. Keeping your back arched , sit back at the hips ( don’t allow your knees to move past your toes). Place all of your weight on your heels when starting to lift the tire.Grab the tire with an underhand grip on the tire. Hands need to be at least shoulder width apart. Have your legs lift the tire so that the hands are raised to a mid shin position. The arms should be fully extended, back arched and feet are flat on the floor.
Finishing the Lift:
Using a jump action, explode up through the legs and flip the tire onto its side, remembering to keep the back arched through the entire movement. After you have done this continue with the several reps required.
What is the Trap Bar Deadlift?
This exercise is a supplement to the real deadlift. There is a special bar that allows you to be in a more ideal position of pulling the bar from the ground to the top.The deadlift helps in increasing leg strength and an overall body exercise.
Trap Bar Deadlift
How to Perform the Trap Bar Deadlift
- For this exercise load a trap bar, also known as a hex bar, to an right weight resting on the ground. Stand in the center of the apparatus and grasp both handles.
- Lower your hips, look forward with your head and keep your chest up.
- Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
- At the completion of the movement, lower the weight back to the ground under control.
Setting up for the goblet squat, from your foot position to the way the weight is placed against the chest, this basically sets you up for solid form from the start.
- Hold a weight against the chest. If you have a kettlebell, grab it by the horns; with a dumbbell, hold one of the heads up vertically between your palms.
- Position your feet so your stance is a smidge outside shoulder-width, with your toes pointed slightly out. If you’re taller, you may need to widen the stance a little more.
- Drop it like it’s hot. That is, sit back and down between the knees, keeping your chest up the time. Make sure you’re not falling forward or rounding your back.
- Go down as low as you can while keeping your feet flat on the floor. If your heels come up, your stance is still too narrow.
- At the bottom, brush your elbows down the inside of your legs and push your knees out. This is what makes the goblet squat so special, so let me say that again: knees out, knees out, knees out.
- Shoot back up and stand tall at the top.
Unlike most exercises, this one is more difficult to execute incorrectly, which is why I like it so much.
Helps in a Flexibility, and Strength of the Hips and Lower Legs
- Stand erect, arms are either crossed over your chest or like the picture Forward
- Head up, Back Straight , Feet 16″ apart.
- Squat until the top of your thigh is parallel to floor
- Keep head up, back straight, knees slightly out.
- Return to your starting position
- Inhale down , exhale up
- Can also be done with close or wide stance
- If it is hard to get parallel to the floor point your toes 45 degrees out this will help with a lack of flexibility in your hip flexers
I Love this exercise but make sure you have perfect form
- Place Barbell on upper back with comfortable hand grip
- Keep head up Back Straight , feet about 16″ apart.
- Bend Forward until back is nearly parallel to the floor
- Start with legs straight and as you bring weight forward, bend knees into half -squat as weight is at lowest point.
- Return to starting position.
- Inhale down, Exhale up.
Make sure you have good form Never round your back