The overhead squat is probably the most difficult two-legged squat to master, as it is an advanced move that requires strict form and a lot of core strength.
Main Muscles: Gluteus Maximus, Hamstrings, Inner Core, Quadriceps
Key Points:
– Take a wide grip outside of shoulders width
– Lock your elbows
– Keep your core tight, ass out, chest high and back straight
– Squeeze your shoulder blades together throughout the movement while balancing the bar overhead
This one legged wood chop is designed to engage the deep muscles in your core and in/around the spine. Focus on balance and use a slow, controlled movement.
Main Muscles: Obliques & Inner Core
Key Points:
– Attach the resistance band to a stable apparatus such as a squat rack or cable machine
– Keep your core tight and chest high
– Stand on the leg that is closest to the post where the band is attached
– Extend your arms and lock your elbows with hands in front of your solar plexus
– Keep your head straight while twisting your body
– Draw a quarter circle around your body with your hands when twisting from 12 o’clock to 3 o’clock and then 12 o’clock to 9 o’clock on the opposite side
Bent over rows will add density to your body frame and will also improve the v-shape in one’s back (helping the waist to look smaller in cirucmference).
Main Muscles: Latissimus Dorsi, Rear Deltoids, Biceps
Key Points:
– Push your ass out and bend forward about 10° while keeping your chest high and back arched
– Begin with a pronated grip (palms down) and rotate into a neutral grip (palms facing inward) as your row
For this rowing exercise you should use a weight that is about 20% lighter than your usual. The resistance band will create a resistance double whammy – forcing you to fight against more than just gravity.
Main Muscles: Latissimus Dorsi, Rear Deltoids, Biceps
Key Points:
– Attach the resistance band to a stable apparatus, such as a squat rack or cable machine
– Keep your chest high, ass out and back straight
– Wrap the band around the handle of the dumbbell and keep ahold of it with your hand while rowing
Supine Hamstring Curls is a beginners exercise that will help build strength in hamstrings. I recommend using them in circuits or super sets with squats or dead lifts.
Main Muscles: Hamstrings
Key Points:
– Keep your back straight, core tight and hips off of the floor
– Begin with your Achilles on the ball and knees locked
– Pull your heels towards your buttocks and extend your legs back out
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