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….

Close Grip Lat Pull Down

Have you ever been in the gym and watched those that can pump out chin ups as though there is a ghost boosting them from their feet?  My initial reaction is “Show off”; but you know what? Not fair.  It should be admiration.  I should not be jealous of someone that has obviously put in a lot of effort to achieve this exercise in good form.  My latest goal is to do 5 chin ups, without looking like a wind charm swaying from a tree in Wellington.  (FYI, Wellington New Zealand is currently the windiest city in the world.)  

I must admit the monkey bar fail at ‘True Grit’ event was a prompter for my new chin up goal. How do I achieve this?  I either loose 15kg, (so there is less weight to lift), or I gain more strength, (so I can lift that extra 15kg)?  I figure I’ve got this... no time limit on this goal friends, but I have put it in print, so now I am held accountable.

A few exercises that will assist my ambition:

1.       Isometric chin up

2.       Suspended pull up

3.       Eccentric chin up

4.       Band-assisted chin up

But, I am going to start with the “Close Grip Lat Pull Down” 

Reality

•   Main Muscle Group: Lats

•   Secondary Muscle(s): Biceps, Middle Back

•   Exercise Type: Strength

•   Equipment Required: Cable

•   Mechanics: Compound

•   Force Type: Pull

•   Experience Level: Intermediate

Now what:

1.            The close grip lat pull down is similar to the regular pull down, but close grip means that you have a close grip, duh… oh, and that your biceps are more involved in the exercise. Set up for the close grip lat pull by attaching a small triangle bar to the machine, (if you are itty bitty and on the short side, ask a trainer to reach it for you), set the weight on the stack (be realistic), and adjust the knee pad, (you don’t want to bob up and down like a toffee apple).

2.            Grasp the handles with determination and grip.

3.            Sit down on the machine with your arms fully outstretched. This is the starting position. This would be a good time to hold onto the bar otherwise you may look a little bit odd at this point with your hands randomly in the air.

4.            Keeping your back and body straight, slowly pull the weight down to your upper chest.  Lucky females, this may be a higher point for you then the men; but you get the general idea.

5.            Pause, and then slowly raise the weight back to the start position. Do not let the stack drop.  If you do, you will get nasty looks from staff and shocked looks from fellow gym goers.

6.            Repeat for desired reps.

 Performance pointer:

1.            Keep your elbows tucked in by your side when pulling the weight down. No chicken wings here please.

2.            Don't lean back at any time. You may find yourself in a slight lean but remember it makes the exercise easier - it's cheating! Shock horror, those grunters who do the lat pull down practically horizontally, not good form!

3.            Control the weight at all times - don't let it drop quickly. Once again you'll get annoying looks from bystanders.

4.            To add extra intensity pause for a count of 2 at the bottom of the movement squeezing through the lats. If you are with a trainer, more than likely we will get you to pause at the bottom, and midway at some stage of the set… (insert evil laugh here, bwa ha ha ha).

5.            Focus on squeezing the lats to move the weight. Your forearms should only be responsible for holding the weight. Breaths out as you pull, grunt if you must, a squeal is not necessary, although a song would be appreciated.

Stop complaining, start living

Complaining, grumbling, protesting, whining or stating truth, call it what you will. There are some client no-no's that are more than just personality quirks—they're detrimental to both a trainer's and client's success in the gym.  Our role is often confused in the public eye as to what we actually do.

  

No one likes a complainer and, if you're a personal trainer, you really dislike complainers. (Ironic I know, a personal trainer complaining about complaining.) You see, to us, complaining has no logic. If you're paying someone to work you out and push you, then you have to expect to be worked out to your capabilities. Why complain and delay your momentum? Complaining takes up cherished time that a trainer can use for explaining proper form for an exercise or giving general dietary advice. Don’t miss out on that information, or opportunity.

‘I am tired”, “I hate doing that exercise”, “It would be easier if the weight was lighter”, sound familiar? Truth be told, all personal trainers are evil… yup… truth is out! If you complain about something, you are purely giving us ammunition for following sessions. (Insert evil laugh here.) “Bwa ha ha ha!”

In all seriousness, if you are 82 years old, I will not be saying drop and give me 20.... (unless I know you can), after all, we may know your capabilities better than you do!