Form Friday | Stiffleg Deadlift

How many deadlifts do you need in your life? It’s a question that everyone who lifts weights regularly should ask, and the answer is at least three. The standard deadlift is, of course, an exercise that should be on the workout schedule of every serious gym-goer. The other two deadlifts to consider are the Romanian deadlift and the stiff-leg deadlift. These two exercises look similar, and both put more focus on the hamstrings than a standard deadlift, but they differ in how much you flex your knee. The stiff-leg deadlift, as you might expect, involves less bending of the knee, and so increases the work the glutes have to do along with the hamstrings.

How To Do The Stiff-Leg Deadlift

https://www.youtube.com/watch?v=MAH6-jJ1GuY

Stand with your feet shoulder-width apart holding a barbell in an overhand grip (palms facing you). Your knees should be slightly bent and the aim is to maintain this slight degree of flex throughout the movement.

Bend at your hips and lower the barbell, keeping your back straight. Lower until you feel the stretch in your hamstrings and glutes, and then slowly straighten back up. Keep the bar close to your body throughout and avoid jerky movements – keep it slow and controlled.

Stiff-Leg Deadlift Variations

Stiff-leg deadlift with dumbbells

Switch out the barbell for two dumbbells and keep the form the same. Using dumbbells can increase your range of motion and will help to iron out any imbalances in the muscles on either side of your body.

Stiff single-leg deadlift

This is a great exercise for runners and people who play team sports because it trains your legs individually in the manner they are used when running – you’re not moving forward with two-footed leaps, right? You can use a barbell, or two dumbbells, or even just one dumbbell but whichever you opt for, keep the weight fairly light. Start in the normal stiff-leg deadlift position, holding your chosen weight in front of your thighs. Then bend forwards, taking one leg off the ground behind you as you lower the weight. Keep the raised leg straight. Once you feel the stretch in the hamstring of your grounded leg, bring the weight back up and the raised leg back down.

reprinted from coachmag.co.uk

Form Friday | Dumbbell Swing

Dumbbell Swing is a movement that is regarded by many fitness trainers as a full body exercise. It builds the quadriceps, glutes, hamstrings, calves, lower back, abdominals, front and rear shoulders, upper back and traps.

Dumbbell Swing is a great exercise for sports that require coordination of different muscle groups. A good example would be the jump shot in basketball. During the jump you transition from the hips, glutes, legs, calves toward the lower back, upper back and shoulders when you release the shot.

link to video: https://youtu.be/I5y9won2LCQ

Dumbbell Swing How To

• Grab the handle of a barbell with both hands and stand in a wider than shoulder width position.
• Tighten your core; inhale and initiate the downward swing by bending at the hips then knees and dropping back at the glutes.
• The dumbbell should swing between your legs and your arms in a straight position.
• Exhale then swing the dumbbell upward by extending the hips, knees and flexing the calf muscles to bring the dumbbell up over your hard. Keep your arms straight at all times.
• Allow the dumbbell to swing down by following the same path to the starting position between your legs.
• Repeat the movement until you have completed the targeted number of reps.

Form and Technique

It is important that you do not initiate the downward swing by bending forward with your lower back and your knees rolling over your feet.

Think about assuming the same position when doing T-Bar Rows. Your body is angled forward by bending at the hips.

Use your legs to drive the dumbbell to shoulder level. If you want a more challenging movement, then complete the transition by flexing your calf muscles so the dumbbell can continue its ascent above your head.

Keep your core tight at all times. Visualize pulling your rib cage toward your stomach to keep the start position tight.

reprinted from exercises.com.au

Form Friday | Calf Raise

The calves are often ignored when it comes to weight training, but they’re an instrumental part of daily life—from walking and running to jumping and reaching. For sedentary and lightly active people, calf muscles can be overactive (tight) due to a lack of flexibility training. To avoid exacerbating the issue, it’s important to remember to stretch or foam roll both before and after training.

With proper stretching, standing calf raises can be a beneficial part of regular strength training. Strong calf muscles contribute to overall stability, reduce stress on the Achilles tendon, and give the lower leg a defined appearance.

Benefits
Standing calf raises activate the two muscles that run down the back of the lower leg: the gastrocnemius and soleus. These muscles are integral in ankle flexion and extension, propelling running and jumping. The gastrocnemius also works in tandem with hamstrings to control knee flexion, while the soleus maintains proper balance and pumps blood from your leg back up to your heart. When weak, the calf muscles more easily cramp, strain, and even tear, making walking and running difficult.

Calf raises are an easy, low-impact method for strengthening the gastrocnemius and soleus. Strong calf muscles result in better stability and balance, decreased risk of ankle and knee injuries, and better agility when running and jumping. Once strengthened, the fast-twitch muscle fibers of the gastrocnemius allow more rapid, explosive movement, making this a great exercise for amateurs and athletes alike.

How To Do a Calf Raise

Standing calf raises are an easy exercise to perform at home, at the gym, or when traveling. Use dumbbells, kettlebells, or even gallons of milk to add weight to your raises.

• Hold weights of the same size at your sides with your arms slack
  
  
• Spread feet shoulder-width apart, then slowly raise your heels, keeping your knees extended (but not locked). Pause for one second.
  
  
• Slowly lower your heels back to the ground.
  
  
• Repeat 10-30 times.

Common Mistakes
Calf raises may seem simple enough, but there are still a few common mistakes to be made.

Forgetting to Stretch
Stretching is perhaps the most important component of calf exercises as it prevents cramping and reduced flexibility. Spending five to 10 minutes stretching before weight training is always recommended.

Going Too Fast
A controlled tempo is necessary to see the full benefits of standing calf raises. Performing the movement too quickly isn’t effective—it’s best to raise and lower your heels slowly to see increased strength and aesthetic improvement.

Folding Forward
To stay properly balanced while performing calf raises, keep your chest up and stand tall. Leaning too far forward redistributes both your own body weight and the weight of your dumbbells, which can cause back pain and reduce the effectiveness of the exercise.

Too Few Reps
Because standing calf raises are an isolated exercise with a small range of motion, it’s recommended to perform a higher number of repetitions to maximize the move. The sweet spot on reps depends on the amount of weight you’re using, but between 10 and 30 is a good place to start.

Rotating Feet
Turning your feet in or out while performing calf raises isn’t necessarily wrong, but it does target different muscles. For an overall calf workout, keep your toes pointing straight forward.

Modifications and Variations

Need a Modification?
To make calf raises easier, try performing them without weights and/or hold on to a chair or the wall to help stabilize yourself. You can also perform calf raises seated, although this method only works the soleus muscle. Grip dumbbells and set them just below your knees, then lift your heels the same way you would for a standing calf raise.

Up for a Challenge?
If you’re ready to take this move to the next level, try increasing the weight or using a barbell instead. You can also increase the range of motion by using a step or stair to allow your heels to drop further into the eccentric part of the exercise. Lastly, a challenging way to progress this motion is by doing box jumps—using only the muscles in your calves, jump onto a very short step (2 inches is a good place to start). Step back down and repeat.

Safety and Precautions
Calf raises are generally safe for all populations, but if you’ve recently endured a lower-body injury, talk to your doctor before performing this exercise.To prevent injury, focus on moving slowly, keeping a soft bend in the knees, and pushing shoulders back to prevent rounding in the back. If you experience pain, stop the exercise and consult your doctor. 

reprinted from verwellfit.com

Form Friday | Russian Twist

The Russian twist is a simple and effective way to tone your core, shoulders, and hips. It’s a popular exercise among athletes since it helps with twisting movements and allows you to quickly change direction.

It’s also ideal for anyone looking to tone their midsection, get rid of love handles, and develop that all-important core strength, which helps with balance, posture, and movement. Plus, it’s easy to learn!



How to do a traditional Russian twist

Here are a few pointers to keep in mind as you get started:

• For beginners, press your feet into the floor or extend them straight out as you get a feel for the movement.
• Breathe steadily and deeply. Exhale with each twist, and inhale to return to the center.
• As you twist, keep your arms parallel to the floor or reach down to tap the floor beside you.
• Engage your abdominal and back muscles throughout the exercise.
• For more stability, cross your lower legs.
• Maintain a straight spine, and avoid slouching or rounding your spine.
• Allow your gaze to follow the movement of your hands.
  
  

How To

• Sit on your sit bones as you lift your feet from the floor, keeping your knees bent.
• Elongate and straighten your spine at a 45-degree angle from the floor, creating a V shape with your torso and thighs.
• Reach your arms straight out in front, interlacing your fingers or clasping your hands together.
• Use your abdominals to twist to the right, then back to center, and then to the left.
• This is 1 repetition. Do 2 to 3 sets of 8 to 16 repetitions.

Variations on the Russian twist

Weighted twist

• If you don’t have a weight, grab a compact household object that’s at least five pounds.
• Choose a weight that allows you to maintain proper form.
• Hold a dumbbell, weight plate, or medicine ball between both hands.
• Twist the same way as the original variation, keeping the weight at chest level or tapping it to the floor each time.

Leg-cross twists

• As you twist to the right, cross your right calf over your left.
• Uncross as you twist back to the center.
• Cross your left calf over your right as you twist to the left.

Punch twists

• You can do the punching motion with your fists instead of a weight.
• Sit with bent knees and your feet pressing firmly into the floor, holding a dumbbell in each hand next to your chest.
• Sit back slightly, keeping your spine straight.
• Exhale as you twist to the left, punching your right arm over to the left side.
• Inhale back to center, and then do the opposite side.
• This is 1 repetition.

Decline twists

• Sit on a decline bench with your hands together or holding a weight.
• Twist in the same way as the original version.
  
  

reprinted from healthline.com

Form Friday | Glute Bridge

Spending all day sitting behind a desk is a surefire shortcut to weak glutes and lower back problems. The impulse is often to sit too far forward, which causes your hip flexors to become tight and also results in the glutes effectively switching off. Activating them as part of your training program does wonders not only for your physique but for your structural health.

How to Perform a Glute Bridge

Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.

Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.

Hold your bridged position for a couple of seconds before easing back down.

Aim for two sets of ten bridges, two to three times a week, either as part of a wider bodyweight workout or on their own, if all you really care about is your derrière.


Benefits Of The Glute Bridge

You should feel the burn in your glutes and your hamstrings if you’re doing it correctly. The bridge is also great for improving hip mobility and strengthening your lower back, two things that any desk-bound worker can really benefit from.

Variations

There are plenty of worthwhile variations to the glute bridge that don’t require any gym equipment. The best place to start is with the single-leg glute bridge, which halves the number of grounded legs to double the difficulty.

Lie on your back and bend your knees so your feet rest flat on the floor. Then raise one leg until it is stretched out straight. Brace yourself, then drive the heel of the foot still grounded into the floor and push your hips up until your body is in a straight line from your shoulders to the toes of your outstretched foot. Slowly lower yourself again, then repeat on the same side. Aim for ten reps on one leg, then switch to the other.

Form Friday | Upright Row

The upright row is considered one of the best muscle builders for the back and shoulders, but it is also regarded as potentially dangerous for the shoulders. This is a lift that requires perfect form for the best results and to avoid injury. It is generally performed by bodybuilders, but also used in boot camps and high-intensity interval training (HIIT) classes using dumbbells, kettlebells, or barbells.

Benefits
The upright row exercises the front and middle heads of the deltoids, as well as the trapezius, rhomboids, and even the biceps muscles. It is very good at growing these muscles. 



Step-by-Step Instructions
When using a barbell, the "wavy" EZ curl bar makes this exercise a little easier on the wrist joints.

Stand with legs at a comfortable distance apart—shoulder-width is about right.

Grasp a barbell or dumbbells and allow it to hang in front of you at the length of your arms.

Your palms should be facing your body.

Standing up straight, adjust your grip so that your hands are about in line with the thighs.

Shoulder-width apart (no closer) is recommended for wrist and shoulder safety.

Breathe in and brace the abdominals, keep the back straight, chest up, and eyes focused forward.

Lift the barbell straight up toward the chin, leading with the elbows and keeping the bar close to the body. Breathe out during the effort. Your arms should go no higher than parallel with the shoulders. Slightly less is OK.

Pause at the top of the lift.

Return the barbell back to the starting position, breathing in as you lower it.

Repeat the move for your defined number of repetitions.

Common Mistakes

Avoid these errors so you get the most from this exercise and avoid strain or injury.

Elbow Position
While lifting, keep your elbows above the level of your forearms. Don't raise the arms above parallel to avoid shoulder impingement.

Wrist Position
This exercise can strain the wrists, so use only a wide grip (shoulder-width). Keep your wrists supple during the lift, allowing them to flex as needed. Try to keep the wrists from moving down or to the side during the lift.

Back and Torso
Keep the torso stationary and your abs braced throughout the lift—no turning or twisting. Keep your back straight, with the chest up and eyes focused ahead. Do not squat down and up after the initial pose. No movement in the legs should occur.

Too Heavy of Weight
Do not lift heavy with this exercise unless you are experienced and trust your shoulder joints.3 Shoulder impingement has been reported with excessive weight or poor form. The shoulder joint is a very complex mechanism and injuries to it can severely impact your exercise goals and can be slow to heal.

Modifications and Variations
This exercise can be adjusted to make it more accessible to the beginner and to increase the effort needed as you build strength. Using a barbell is best as you develop your technique. Other options include dumbbells or a cable pulley machine.

Need a Modification?
Look for an EZ-curl bar that allows you to grip the barbell at slight angles to help reduce the strain on the wrists from the angle at the top of the lift.

If you're new to the upright row, start with a barbell with no weight.4 This will give you a chance to experience the lift, learning the movement and the positioning throughout. Add weight gradually, and don't add too much weight before your shoulders are ready.

Up for a Challenge?

Increase the weight lifted cautiously. It is generally recommended that you switch to other exercises to develop these muscles. Use dumbbells only if you know how to do this exercise correctly. The dumbbell lateral raise in a slightly bent-over position is preferred.

Safety and Precautions

The American College of Sports Medicine and the National Federation of Professional Trainers both say this exercise should be avoided by people of all levels of fitness.5 If you choose to use it, be sure you are being coached to use perfect posture and form. Whenever working the shoulder area muscles, care must be taken to avoid injuring the shoulders. Avoid heavy weights with this exercise. If pain or inflammation occurs, cease the exercise.

reprinted in part from verywellfit.com

Form Friday | Side Kick

The side kick works all the major lower body muscle groups, particularly the quads, glutes and outer thighs. Side kicks also automatically use the muscles of our core. We call this reactive core training, where our core gets stronger because the side kick forces these muscles to automatically respond.

Stand with your back straight, abs engaged, shoulders relaxed, elbows bent, hands in fists, feet together, and hands up in front of your chin as in in "defense." Keep your arms up at all times. Bend your knees and lean (from the waist) toward the right.

Breathe deeply, shifting your weight into your right foot to prepare to kick your left leg. A proper kick should string together four phases: 1) Lift your left knee up while abducting your leg (away from the midline of your body), knee and shoe laces pointing in front of you. 2) Without moving your thigh, straighten your left knee to kick an imaginary target on your left. 3) Without moving your thigh, bend your knee again. 4) Lower your foot back down to the floor. Repeat side kicks on this leg OR alternate legs after each kick (not pictured). After several repetitions on this leg, switch sides.

Keep your abs engaged, the knee of your standing leg slightly bent, and find a focal point in front of you to aid in balancing. You will lean slightly to the right when kicking to the left, but keep your back straight. Make sure your knee does not lock when you extend your leg. Kick lower to the floor to decrease intensity or higher to increase intensity. Slow down or speed up depending on your fitness level.