Category: Exercise

How To Do An Incline Push-Up With Rotation

November 3, 2022

The Incline Push-Up With Rotation Is An Upper Body Strength and Core Stabilization Exercise

INSTRUCTIONS

  • Begin in a high plank position with feet hip-width apart and arms extended.
  • Place hands on a flat bench or other elevated platform, slightly wider than shoulder-width.
  • Draw in the abdomen and contract the glutes to maintain the body in a straight line.
  • Perform a push-up as normal, lowering your body within your range of control.
  • At the top of the motion rotate the body and reach the arm toward the ceiling.
  • Allow the feet to rotate naturally while maintaining stability.
  • Return to high plank position and perform for desired number of repetitions.
  • Keep the body stable.
  • Avoid shrugging shoulders.

MODIFICATION

Eliminate the bench. Perform a standard push-up on an exercise mat, and then rotate into a side plank.

PREREQUISITE

Ability to perform a standard push-up on an exercise mat and a side plank.

How To Do A Barbell Bicep Curl

October 23, 2022
INSTRUCTIONS
  • Stand with feet hip to shoulder width apart . Bend knees slightly. Point toes forward.
  • Tuck your chin, draw your abdominals in, and squeeze your glutes.
  • Grip bar slightly wider than shoulder width. Palms face up.
  • With arms fully extended, hold the barbell in front of the body.
  • Slowly curl barbell toward chest.
  • Reverse the movement and return to start position.
  • Repeat for the desired number of repetitions.
  • Do not allow the shoulders to round, back to arch, or chin to jut forward.
  • Avoid swinging the barbell.
  • Muscles worked: Biceps
  • Weight of a standard barbell: 45 lbs.
  • Modification: Replace barbell with a lighter body bar.

How To Do A Dumbbell Romanian Deadlift

October 23, 2022
INSTRUCTIONS
  • Stand with feet hip or shoulder width apart, toes pointing forward. Knees unlocked.
  • Brace abs. Draw shoulder blades back and down.
  • Hinge at hips and bend knees as you reach down to grip dumbbells.
  • Return to standing position.
  • Hold the dumbbells in front of your thighs.
  • Hinge at hips and lower dumbbells through a maximum level in which you can maintain good posture.
  • Keep back flat and dumbbells close to the body at all times.
  • Reverse the pattern pushing the hips forward to return to the starting position.
  • Repeat for the desired number of repetitions.
  • Avoid locking knees, slouching or overarching the lower or upper back.
  • Keep crown of head in line with tailbone at all times.
  • Muscles Worked: Hamstrings, Groin, Glutes

How To Do A Barbell Deadlift

October 21, 2022
INSTRUCTIONS
  • Stand with feet hip to shoulder width apart . Toes pointing forward.
  • Hinge at the hips and slightly bend the knees to grab onto the barbell with hands slightly wider than shins. Grip is pronated.
  • Brace abs and position the bar over midfoot.
  • With the back flat and bar close to the shins and thighs, push into the floor to lift the bar.
  • Maintain head and torso angle until the bar passes the knees, then stand upright.
  • Reverse the pattern, hinging at the hips to initiate, to return the bar to its starting position.
  • Repeat for the desired number of repetitions.
  • Avoid rounding the spine, over emphasizing the knee bend, losing head position or rounding the shoulders.