24 02 '17
Hyperextension This exercise primarily works the lower back. 1. Begin by getting onto the machine, locking your heels below the stops and lowering your upper body as far down as you can, relaxing at the hips. 2. Raise your body to at least horizontal or higher if you can; do not raise so high as...
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24 02 '17
Glute Ham Raise The gluteham raise, in relation to the hyperextension is different because the range of motion of this exercise carries you beyond parallel, allowing a full hamstring and gastroc contraction, which is particularly useful for a strong punch, sprint, etc. A hyperextension is mainly for the lower back, whereas the gluteham raise ties...
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24 02 '17
Romanian Deadlift (RDL) The RDL strengthens the lower back and is easily done with dumbbells. 1. To begin, grip the barbell or dumbbells, standing with arms relaxed to the side and feet shoulder width apart. From this position, bend the knees slightly then, bend forward at the waist. Let the barbell or dumbbells glide down...
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24 02 '17
Pull ups Much like the chin up, a pull-up is a compound, pull-type exercise that works a large number of muscles in your back, shoulders, and arms. 1. Approach the pullup bar and extend your arms, taking a shoulder width, overhand grip on a pullup bar, i.e., palms facing away from you. Likely, you will...
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24 02 '17
“L” Pullup This is like doing a regular pullup with one exception – your legs are locked straight out in front of you, toes extended. 1. Hang from a pull up bar, hands about shoulder width apart. 2. Once you are in position on the bar, lock your legs straight out in front of you,...
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13 12 '16
Stand naturally with your feet four inches to about shoulder-width apart. Heavy weight typically requires a wider stance. Keep your back straight. Take an overhand grip on the bar. 1. Inhale and pull the barbell straight upward until the bar is close to, or contacts your chin. 2. Lift your elbows as high as possible...
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13 12 '16
Stand on the footrests or platforms provided on each side of the T-bar. Keep your knees slightly bent and your back straight. Bend at the waist to about a 45 degree angle. If there is a bench or pad to rest upon with the equipment you are using, lay your chest on it for proper...
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13 12 '16
Sumo Deadlift Stand facing the bar. Place your feet considerably wider than shoulder-width apart with you toes pointing outward at about a 30 to 45 degree angle. To get the most out of this exercise and avoid injury, ensure that your toes and knees are in the same alignment, i.e., pointed the same way while...
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13 12 '16
Stand facing the Machine with your feet slightly apart. Take an overhand grip on the bar with your arms straight. Your hands should be about shoulder width apart. 1. Keep your back straight and inhale. Your abdominal muscles should be motionless. 2. Keeping your arms straight, press/pull the bar down until it touches your upper...
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13 12 '16
Sit facing the machine. Place your feet against the footrest and lean towards the pulley. 1. Inhale and pull the handle toward you until it touches your lower rib cage. Be sure to arch your back. 2. When the handle reaches your torso, be sure your elbows travel as far back as possible. 3. Exhale...
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