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Exercise of the day

This tag is associated with 67 posts

Smith Machine Upright Row

 

TrapsType: Strength
Main Muscle Worked: Traps 
Other Muscles: BicepsMiddle Back,Shoulders smith machine upright row
Equipment: Machine 
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull

 

  1. To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
  2. Lift the barbell up and fully extend your arms with your back straight. There should be a slight bend at the elbows. This is the starting position.
  3. Use your side shoulders to lift the bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  4. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  5. Repeat for the recommended amount of repetitions.

Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I’ve seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.

Variations: This exercise can also be performed using a barbell, E-Z bar, straight bar attached to a low pulley and it can also be performed using dumbbells, though this later exercise should be reserved by the most advanced people that are well familiarized with correct execution.

Same as the Upright Barbell Row but with a Smith Machine.

Snatch Shrug

TrapsType: Olympic Weightlifting
Main Muscle Worked: Traps snatch shrug
Other Muscles: ForearmsShoulders 
Equipment: Barbell 
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Pull

  1. Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward.
  2. Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a snatch, avoid overloading to the point that the execution slows down.

Standing Dumbbell Upright Row

TrapsType: StrengthStanding Upright Dumbell Row
Main Muscle Worked: Traps
Other Muscles: Biceps, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull

 

 

  1. Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  2. Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  3. Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Repeat for the recommended amount of repetitions.

Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I’ve seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.

Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using an e-z bar.

Upright Cable Row

Upright Cable Rows

TrapsType: Strength
Main Muscle Worked: Traps
Other Muscles: Shoulders
Equipment: Cable
Mechanics Type: Compound
Level: Intermediate
Force: Pull

 

  1. Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  2. Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Repeat for the recommended amount of repetitions.

Caution: Be very careful with how much weight you use in this exercise. Too much weight leads to bad form, which in turn can cause shoulder injury. I’ve seen this too many times so please no jerking, swinging and cheating. Also, if you suffer from shoulder problems, you may want to stay away from upright rows and substitute by some form of lateral raises.

Variations: This exercise can also be performed using a straight or e-z bar. Another variation is to use dumbbells, though this later exercise should be reserved by the most advanced people that are well familiarized with correct execution.

Kneeling High Pulley Row

 

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Lats

 

Function of Exercise:

Type: Strength
Main Muscle Worked: Lats 
Other Muscles: BicepsMiddle Back 
Equipment: Cable 
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull

 

 

 

Method:

 

  1. Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.
  2. Initiate the movement by flexing the elbows and fully retracting your shoulders, pulling the rope toward your upper chest with your elbows out.
  3. After pausing briefly, slowly return to the starting position.

Band Good Morning (Pull Through)

 

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Lower Back

 

Type: Powerlifting
Main Muscle Worked: Posterior Chain
Equipment: Bands 
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull

Method:

  1. 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.
  2. 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.
  3. Return to the starting position be driving through with the hips to come back to a standing position.

Upright Row – With Bands

 

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TrapsType: Strength
Main Muscle Worked: Traps 
Other Muscles: Shoulders 
Equipment: Bands 
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull

  1. To begin, stand on an exercise band so that tension begins at arm’s length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  2. Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  3. Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Repeat for the recommended amount of repetitions.

Medicine-Ball Upper-Body Shuffles

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The goal is to improve the athletes power and their quickness in the athletes upper-body.

Performing Exercise:

1. You want to start in the position of a push up.( Your body needs to be straight with one hand on the medicine ball and your shoulders parallel to the floor.

2. Then you will need to fall into a push up and explode off the ball laterally with your hands you want to your body to pass over the ball and your opposite hand will land on the ball.

3.Now remeber your feet will remain about hip width apart and your abdominal need to stay tight throughout the exercise

Tire Flip

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Type of Exercise:

It’s a total body weight exercise

Muscles Involved:

Gluteus maximus, Hamstrings,Quadriceps, Soleus, Gastrocnemius, Trapezius,Deltoids

Starting position:

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.

 

 

 

Trap Bar Deadlift

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

Trap Bar Deadlift

How to Perform the Trap Bar Deadlift

  1. 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.
  2. Lower your hips, look forward with your head and keep your chest up.
  3. Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
  4. At the completion of the movement, lower the weight back to the ground under control.

Goblet Squats

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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.

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.

Step Ups with a barbell

Step Ups with Barbell

  1. Place barbell on shoulders.
  2. Step up with left leg onto flat bench
  3. Step up with right leg
  4. Step down with left  leg first, then right leg.
  5. Repeat, starting with right leg
  6. Inhale down , Exhale up.
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