Category: Fitness Video

How To Do A Pronated Bent-Over Barbell Row

September 14, 2022

The Bent-Over Barbell Row Palms Down At Shoulder Width, Builds Biceps and Upper Back Strength

  • Stand with feet hip width.
  • Bend hips and knees.
  • Lean forward. Crown of head aligned with tailbone.
  • Using a shoulder width, pronated grip (palms down) grab barbell with both hands.
  • Slowly stand to an upright position.
  • Bend forward at hips and knees. Crown of head aligned with tailbone.
  • Bend elbows and slowly move the barbell toward you until elbows form right angles.
  • Perform desired repetitions.
  • Avoid sagging the low back as you perform the exercise.
  • Return to upright standing position.
  • Repeat desired sets and repetitions.
  • Return to upright position.
  • Bend hips and knees and place the barbell on the floor in front of you.

Modifications: 1) Use lighter plates. 2) Remove the plates. 3) Perform fewer repetitions or sets. 3) Replace the barbell with a lighter body bar.

Technique: Maintain a long back. Squeeze shoulders blades together as you bring the barbell forward. Avoid caving in at the low back, or dropping head and shoulders forward. If this occurs modify the exercise.

How To Do A Supinated Bent-Over Barbell Row

September 10, 2022

The Bent-Over Barbell Row, Palms Up At Shoulder Width, Builds Biceps and Upper Back Strength

  • Stand with feet hip width.
  • Bend hips and knees and lean forward.
  • Using a supinated grip (palms up) grab barbell with both hands at shoulder width.
  • Slowly stand to an upright position while holding the weight.
  • Bend forward at hips and knees. Crown of head aligns with tailbone.
  • Slowly bend elbows and move the barbell toward you until elbows form right angles.
  • Performed desired repetitions.
  • Avoid sagging the low back as you perform the exercise.
  • Return to upright standing position.
  • Repeat desired sets and repetitions.
  • Return to upright position.
  • Bend hips and knees and place the barbell on the floor in front of you.

Modifications: 1) Use lighter plates, or move the barbell without plates. 2) Perform fewer repetitions and sets. 3) Replace the barbell with a lighter body bar.

Technique: Maintain a long back. Squeeze shoulders blades together as you bring the barbell forward. Avoid caving in at the low back, or dropping head and shoulders forward. If this occurs modify the exercise.

How To Do A Stability Ball Russian Twist

September 10, 2022

The Stability Ball Russian Twist Improves Core And Shoulder Strength

To Make The Russian Twist More Difficult Place Inflated Discs Under Each Foot Or Hold A Medicine Ball

  • Form a bridge position on the stability ball with feet hip width, knees at right angles.
  • Position your mid back to your head on the ball.
  • Raise both arms to a parallel position above shoulders. Press hands together.
  • Slowly rotate upper body to the right resting your weight on your right shoulder.
  • Return slowly to start position.
  • Repeat the movement to the left.
  • Continue twisting side-to-side for desired repetitions.
  • Return to start postion.
  • Walk feet toward the ball until you reach a seated position.
  • Slowly rise up and off the ball.

Modifications: 1) Reduce the amount of air in the ball. 2) Perform fewer repetitions.

Technique: Maintain stability as you move. Use the correct size stability ball where your knees create a 90 degree angle. Point feet forward and avoid sagging.

How To Do A Bent-Over Medicine Ball Chest Pass

September 7, 2022

The Bent-Over Medicine Ball Chest Pass Builds Cardiovascular Endurance, Chest, Shoulder and Arm Strength

The Medicine Ball Chest Pass Can Be Used As A Warm-Up Exercise

  • Stand with feet slightly wider than hips.
  • Bend elbows to right angles and hold medicine ball at chest level.
  • Bend hips and knees. Align crown of head with tailbone.
  • Thrust the medicine ball toward floor in rapid succession.
  • Perform desired repetitions.
  • Stand up.
  • Repeat additional sets as needed.

Modifications: 1) Use a lighter medicine ball. 2) Perform fewer repetitions or sets. 3) Move slower.

Technique: Avoid arching your back upward, caving in at the low back, bringing head and shoulders forward, or dropping the chin toward chest.

How To Do A Single Leg Hammer Curl

September 7, 2022

The Single Leg Hammer Curl Develops Core, Bicep and Forearm Strength

  • Hold a dumbbell in each hand. Feet shoulder width.
  • Stand on left foot.
  • Raise right foot a few inches off floor.
  • Slowly raise and lower dumbbells.
  • Perform desired repetitions.
  • Switch to standing on right foot.
  • Repeat desired repetitions while standing on right foot.
  • Stand upright with good posture throughout the exercise.

Modifications: 1) Use lighter dumbbells. 2) Perform fewer repetitions.

Technique: The goal is hip and shoulder stabilization while moving the weights. Modify the exercise, if your body sways or you lose your balance. Avoid arching your back or bringing head and shoulders forward.