Body weight squat

Reality:

•  Main Muscle Group: Quadriceps

•  Secondary Muscle(s): Glutes, Hamstrings

•  Exercise Type: Strength

•  Equipment Required: Bodyweight

•  Mechanics: Compound

•  Force Type: Push

•  Experience Level:  Beginner

Now what:

1.     The bodyweight squat is an exceptional exercise to use as a warm up to follow the Dumb bell or Barbell squat, or front squat, and also as a finishing pump exercises with maximal reps, (if you still have the energy). Stand erect with your feet around shoulder width apart, toes pointing out at around 30 degrees. No need for a protractor, 10 to 30% is fine.

2.    Interlock your fingers, or put one hand on top of the other, now straighten your arms out in front of you (for balance not jokes). Your arms can also be crossed on your chest for the Macarena squat.  Placed behind your head for a prisoner squat.  Placed on your knees for the cheaters squat.  Placed on your glutes for the "well that’s awkward" squat.

3.    Keeping your eyes facing up, back straight and feet concreted firmly on the floor, slowly squat down keeping your knees in line with your toes, (do not let the toes go past your toes), and sticking your buttocks out. Think Sir-Mix-A-Lot, ‘I like big butts’.

4.    When your thighs are horizontal with the floor contract the quads, hamstrings and glutes by pushing back up through your heels.  Some people do find this difficult; so a little platform under the heels may assist you to keep proper posture and form.

5.    Do not lock your knees out at the top of the movement to avoid injury, and repeat for reps for wishful accomplishment.

Performance pointers:

1.     Basic principles apply to all squats. Keep your back straight, (mother always told me not to slouch), eyes facing forwards, chest out, (surprisingly no sarcasm here…), and don't let your knees come forward as you squat down.

2.    Squat down as if you were about to sit down on a chair behind you.  Most importantly, do not relax at this point, as there is no chair behind you and you could end up on your butt in the middle of the weights floor.  (Not so cool.)

Just saying:

I feel cold watching this video in winter….

Shoulder Press

Reality:

•  Main Muscle Group: shoulders  

•  Secondary Muscle(s): Triceps

•  Exercise Type: Strength

•  Equipment Required: Machine, (or dumbbell but we are focusing on one exercise at a time: DB, BB and machine are actually quite different in regards to grip, stance, muscles worked etc.)

•  Mechanics: Compound

•  Force Type: Push

•  Experience Level: Beginner

Now What:

1.      The bar comfortably comes down just next your face; I guess this depends on how big your head is?  

2.        Do not be brave here.  I suggest you do a few, (2 to 3), and imagine doing at least 10.  Do not feel weak seeing the peg high on the rack, low on kilograms.  If you are doing it correctly on a cable machine… it is not easy.

3.        Next, add the weight you want to use and sit down on the bench.

4.        Un-rack the weights and bend your elbows slightly. This is the starting position for the movement.

5.        Slowly lower the weight down until the bar is just below chin height, pause, and then raise the bar back to the starting position without locking your elbows out at the top of the movement.

6.        This can also be done on the smith machine by setting a bench down with the back to a 90-degree angle.

7.        Repeat for ambitious number of repititions.

Performance Pointers:

1.     The smith machine shoulder press is a viable option for moving heavy weight without a spotter. Cable machine is also more supportive regarding the importance of back and core muscles.  My personal opinion… the shoulder press with free weights is more taxing on core muscles if you have correct form; therefore more of a compound and beneficial exercise.  Better still; stand, or sit on a fit ball, or stand on one leg, or sitting on a fit ball with one leg raised????  BUT, not with heavy weights!!! If you want to be hulk, do it sitting, do it supported.

2.        Don't lock your elbows out at the top of the movement.

3.        Always warm up first to lower your risk of shoulder injury.

I’m just saying:

·      Always lower the bar below your chin to complete a long range of motion if using a barbell.

·      Do not be afraid to hold your reps at the top or bottom of movements for maximum effect.

·      Know when you are losing form; quality not quantity is the key.

Leg extension: Do I, don't I?

Reality:

•  Main Muscle Group: Quads

•  Secondary Muscle(s): None

•  Exercise Type: Strength

•  Equipment Required: Machine

•  Mechanics: Isolation

•  Force Type: Push

•  Experience Level: Beginner

 

 Now what:

1.     The leg extension is a great movement for isolating the quads. Sit on the leg extension machine and adjust it so that the leg pad sits on your ankles.

2.        Then adjust the back rest so that your knees are just off the end of the seat. If you are miniature then a support behind your back may be necessary.

3.        Select the weight you want to use on the stack.  Contemplate… Now select the stack you SHOULD use on the stack.

4.        Take the weight off the rack by stretching your legs marginally. This is the initial position for the exercise.

5.        Grasping onto the handles for stability and dear life, and bending at the knees only, extend your legs out as far as possible.

6.        Hold for a count of 1 to 2 while squeezing your quads, and then slowly lower legs back to the starting position. The weight shouldn’t touch the stack, unless you are finishing your set, or you are fatigued.

7.        Repeat for desired reps.

Performance Pointers:

1.      Use a slow and controlled movement - do not "kick" the weights up.  It is not a happy sack, it is a controlled isolated movement.

2.        Pause at the top of the movement and squeeze your quads to add intensity to the leg extension.  I like to hold 3 to 5 seconds on the final 3, just for a little extra leg burn!

3.        Regarding your fitness program, this exercise can be used as a pre-exhaust exercise for lunges, squats or other big compound movements. It can also be used for the second exercise in compound/isolation supersets.

4.        Try not to drop your toes down and back beyond your knees. Your knees shouldn’t track out over your toes as it may causes undue stress on the knee joints.

5.        By turning your toes either out or in during your set, you are able to concentrate more specifically on inner and outer muscles of the quadriceps.

I’m just saying:

Many people have a strong opinion in regards to the leg extension, mostly negative:

·      “The leg extension doesn’t work the quad muscle in a productive manner”

·      “Leg extension machine is dangerous to your knee joint”

·      “Does my butt look big in this leg extension machine?”

Okay, so maybe the last concern is not too common, but you would be surprised by some of the conversations we hear at the gym!

I’m not saying you should use it or avoid it. (Truth is told; this could be said for every exercise in the gym.)  There is a reason why trainers write you a program; everyone has a different body; every body is not suited to every exercise.

People claim the leg extension machine is completely useless for building muscle. Lies I say!  (My opinion.) There is a good deal of times where it can serve a constructive purpose. But… even if it’s going to be a useful part of your lower body training, it’s going to be a very small secondary part of it. You still need to remember that we’re only talking about a quad isolation exercise here.  If you ever train with me then you know I am a lover of compound exercises!  Why work one muscle when you can work 2, 3 or 4 muscles at once?  (But then again I have always preferred a buffet as apposed to a set menu.  Why have one meal, when you can have 3, 4 or 5…)

Treasures like squats, deadlifts, lunge variations, leg presses and more should get the majority of room on your plate, (I mean majority of your time, effort and focus).

Achtung!!!:

If you currently have an existing knee problem, the leg extension exercise may not be the best option for you unless otherwise recommended by a medical professional.

If it hurts your knee… think about it brainiac… DO NOT USE IT!

Seated Cable Row

Reality:

•  Main Muscle Group: Middle Back

•  Secondary Muscle(s): Biceps, Lats, Shoulders

•  Exercise Type: Strength

•  Equipment Required: Cable

•  Mechanics: Compound

•  Force Type: Pull

•  Experience Level: Beginner

Now what:

1.     Set the appropriate burden on the weight stack and attach a close grip bar or V-bar to the seated row machine.  Preferably use a ‘d-clip’ to attach; not cello tape or glue, as this will not hold well, nor will it pass OHS standards.

2.              Embrace the bar with a neutral grip (palms facing in).

3.               Keeping your legs marginally bent and your back straight, pull the weight up somewhat off the stack. You should be sitting straight upright with your shoulders back. (Just imagine those “Stop slouching” taunts from your mother as a child.) This is the starting position.

4.              Keep your body in position; think of those painted gold or silver busker in the city mall that pretend to be a statue.  Important to think good form before you start, also important to know that no one will be throwing money in a hat at your feet, so no need to hold position for ever. Pull the handle into your stomach.

5.              Pull your shoulder blades back, squeeze, pause, and then slowly lower the weight back to the starting position.  I do not know why, but I always put my finger inbetween the clients shoulder blade, and then tell them to pinch my finger.  Probably an inappropriate moment now that I say, (or type) those words but it seems to work for good form.

6.              Repeat for desired or trainer required reps.

Performance pointers:

1.     “Hey, Quasimodo, you’re not a hunchback!” Your back must remain straight at all times. Your frame should remain fixed throughout the entire set.  Think busker statue. 

2.              Don't let your shoulders hunch over when your arms are extended.

3.              Use the back muscles to haul the load - resist urge to lean forward and use momentum to swing the weight back. Now smile.  Very important.

4.               Pausing and squeezing at the top of the movement for a 1-2 count will increase intensity and results.  

(Comments, feedbacks, likes and shares are welcome.)