Lying Leg Curl

Reality:

•  This is the most drooled on piece of equipment at the gym.

•  Main Muscle Group: Hamstrings

•  Secondary Muscle(s): None

•  Exercise Type: Strength

•  Equipment Required: Machine

•  Co-ordination: High, this is awkward to position yourself correctly and look ‘cool’

•  Mechanics: Isolation

•  Force Type: Pull

•  Experience Level: Beginner

Now what:

1.     The lying leg curl is a great exercise to isolate the hamstrings. Set up for the leg curl by selecting the heft you want to heave on the stack and adjusting the padding to suit your leg length.  I am tall, but often think I follow a giraffe on this machine, people will not judge you on the specs that you leave the machine, so be honest to avoid injury.  (Ankle adjustment low to embellish long legs and 50kg left to heave on leg curl stack is not going to fool anyone when you are 160cm tall and 60kg in structure. Just saying… we have camera surveillance. I see all!)

2.        Lay face down on the machine. As mentioned often, “This piece of equipment is the one that gets the most action or attention in the gym”, apart from the abductor, adductor… that deserves another blog entirely.

3.        The padding should be positioned just above the back of your ankles. If it's higher than that, adjust the length, measure your height, and acknowledge that what you see in the mirror actually has shorter limbs.

4.        Tense up the hamstrings by taking the weight slightly off the stack. This is the starting position for the exercise.

5.        Squeeze the hamstrings and curl the mass up as far as conceivable.

6.        Squeeze the hamstring hard, and then slowly release the movement back to the starting position.

7.        Repeat for desired reps or as requested by personal trainer.

Performance pointer:

1.     Common mistakes with the leg curl;

    ·      Moving the weight up and down too fast

·      Not using a full range of motion.

·      Not controlling the weight throughout the set. Don't use momentum to move the weight up, and don't allow it to drop back down quickly.

2.    Always use a full range of motion by curling the weight up as far as possible and lowering it as far as possible   without the weight dropping on the stack.

In all honesty, this exercise has recently been given a bad wrap.  It is a piece of equipment available in the gym, so I just want to ensure that we are using it correctly.  Personally, I like this.  I am focusing on a particular muscle, if I keep belly to the pad, and concentrate on no back arch; I think I am all good. 

By the way, did anybody else notice how awkward it is to get in and out of this machine? Between this and the 45% leg press, I definitely left grace and co-ordination at the door.  Dare you to do it gracefully. The only time your hamstrings will ever work in isolation is when you do this exercise. The hamstrings are meant to act in unison with the glutes and lower back, so training them alone only leads to imbalances, especially in the posterior chain—the interrelated muscles on the back side of your body that are responsible for explosive speed and power. And ‘apparently’, that's not just bad, it's a catastrophe, because a faulty posterior chain can leave you with an excruciating hamstring pull—even if you're just out for a jog.

Perhaps:

How about the weighted 45- degree back extension? Use a back extension apparatus while holding a weight plate to your chest. This exercise works the hamstrings, spinal erectors, and glutes together. While you'll probably never find yourself in a leg-curl position outside the gym, you'll always be bending forward to pick things up off the floor, (if you are clumsy like me), and the back extension trains all the muscles that make that possible.  (There is a great one-legged extension for the back that I am sure I will share in the month to come.)

Rumor is out that a ‘dead lift’ is also a good alternate exercise; heavy barbell weight, stretch down calf, a nice movement, but you are inviting other muscles to play so it is definitely not isolated.

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.)

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.

True Grit; "I've got this"

Okay, I take it all back. I do not regret registering for True Grit.

What I got out of the day

• Self-satisfaction for 'trying' all obstacles
• Shame for making the team wait for me at some obstacles
• Empty promises, (I told a client that i would treat him nicer in PT sessions as he passed me up a steep hill; I was obviously telling a lie!)
• Reminder of my love of water.  I enjoyed the dams, swimming fully clothed, ice baths under barb wire, and slippery dip into muddy dam, (exactly as it sounds).  I loved the water so much in fact that I 'volunteered' not to achieve the monkey bar challenge, dropping on the second rail, purely so I could be the first one in our team fully wet.  Yup, first. Also first to fall on first obstacle.  My firsts turned into lasts very quickly after this point!

I have learnt a few things.  I often joke about my co-ordination, or lack there of, and guess what, today I found out I actually was telling the truth.  I have no co-ordination! Let's just say, if we had a 'go-pro' or a 'filmer' handy, then we would have footage with capability to win ten episodes of funniest home videos.

The following obstacle after my monkey bar fail, saw me slip off the mud, and face plant in the water.  Actually, truth be told, this was not even counted as one of the obstacles, it was 3 mounds of mud, with puddles in-between, and apparently the warm up for the ice bath and barb wire that was to follow.  Now I'm officially first to face plant as well, wow I am really setting all the bench marks for my team early in this race.  $$$$$$ hello Funniest home videos!

Why am I smiling? I can not see a thing, next year I will have a snorkel and goggles.  My glasses keep fogging and I no longer have anything dry or mud free to wipe them with.

I am actually enjoying these horrible things that I am doing to my body.  I start to 'high five' anyone that does not leave me hanging, and say 'well done, good effort' to random people.  Including a volunteer, standing under her dry umbrella, that encouragement was probably not necessary.

One of the competitors in the team had mentioned to me that her friend had participated the day prior.  Her hate was the hills.  So hubby and I spent the first hour and a half saying, "this must be the elusive hill", these words were spoken, or puffed, at least 20 times. The whole course was hills!

So I was trailing.  Surprise, surprise.  "Got your back team!"  Literally because it is all I can see.  I have my boss in front of me and we are running down a steep muddy hill.  He somehow manages to slip, somersault, side slide, does a steam roll for 3 rotations, followed with a double twist half pipe, regains grip, then casually continues his jog down the hill.  It was a total accident, but he looking very 'James Bond'.  At that point of his awesome recovery, I decided, "Come on Cath, you got this, next obstacles, no fear".

Next obstacle was ropes tied randomly at different angles.  Not a hard obstacle but I guess time consuming.  Boss basically dropped to the floor and rolled from one end to the other, being totally negligent of all rocks, boulders and sticks. Wow that was fast, and obviously the easiest way to complete this obstacle.  So what do I do?  I decide that the ropes look like laser beams protecting the precious diamond at the end of the obstacle.  Slowly I try to navigate the ropes without touching them, why? They are not lasers, nor are they electrified.  In my head I hear "Here she comes, Body 2 Soul super spy, super spy, super spy", yup, there was an echo on super spy, (not sure why).   Takes a while but reality does eventually kick in, and I realise that my chosen time to day dream, should not be 3/4 way thru the True Grit challenge!

As I near the end of my super spy challenge, I hear "$#@%" and "*%^&" being yelled by the people in front of me.  What on earth is the problem?  I round the corner.  Oh.  Oh my.  I think I just found the 'elusive hill'. At this point I definitely feel as though I am letting the team down, but I also feel a sense of determination that I know I will get to the top of that hill.  And do you know how I knew that?  Because I looked and there was no way around it!  If I ever wanted to see my family and friends again, then I hd to conquer this hill, mountain if you will.  This hill was at least 60% steep, and 7km long, (slightly embellished on the distance, but that is what it felt like).  I am typing this now, so obviously I did it, Woo Hoo!

I jumped a tiny fire; climbed over a wall, using my husbands knee, hands, shoulder and head as a ladder rung, (sorry hun); face planted and slid down a slanted wall, but managed second try, (I get by with a little help from my friends); and attempt a rope climb.  Unsuccessful, but I tried.  As you cross the line, they throw an apple at you and give you the option of a beer, wine, or sangria. Pretty thirsty at this point so that went down really quickly.

Wow. That was one of the most exhilirating experiences ever.  It took longer than anticipated, but there was a bit of waiting, and now we have a time to try to beat next year. So proud of myself, so proud of my team mates, so proud of everyone that entered and crossed that finish line.  Being proud is a nice feeling.