More On Form — The Bent Over Row

Last week I was talking to you about setting up your form before you start an exercise. You’ll see more results using less weight if you do a movement properly.

Trainer Kelley and I were discussing that everyone wants to tone up their back, but very few people know how to do a bent-over row properly.

Check out this video where Kelley breaks down the setup for you and clarifies where where people usually go wrong.

in Fitness, Monday - Fitness, Upper Body
on Mar 8  2 Comments  by Kelley Davidson

More Form Less Weight

Form is the most important component to exercising safely and efficiently.

When we work out on our own for so long, our bodies become trained to rely on stonger muscles to complete an exercise so we can increase the weight we are pushing/pulling.  But, we actually aren’t preforming the movement properly so certain muscle groups are neglected.  When I help friends correct their form, they often find they can’t use the amount of weight they are accustomed to because now they are using the muscles for the exercise , which aren’t strong enough to support the weight.

So before you start any movement, make sure your body is in the proper position to isolate the right muscles.  Standard form, shown above, is applicable in MOST exercises, standing or sitting.  Here’s the checklist you should go through in your head before you start moving:

1. Feet hip distance apart.
2. Slightly bend your knees.
3. Engage your core.
4. Pull your shoulder blades together and push your chest up and out.
5. Pull your shoulders away from your ears.

Now you’re ready to go.  You’ll notice that when you start with the proper form, the exercise is harder, so lighten up the weight you’re using.  Even though the weight is less, you’ll see more results in the muscles that have been secondary for so long.

Not only will you grow stronger, but you’ll also prevent future injuries by using the right form.

in Fitness, Lower Body, Monday - Fitness, Total Body, Upper Body
on Mar 1  1 Comments  by Mary Rambin

Kelley Challenges Your Chest

Towels aren’t just for drying off.  They can also make you dripping wet…with sweat that is.

Check out Kelley’s towel workout to strengthen and tone your chest.  As you’ll see, I found the exercise to be pretty tough – I had to use a lot more core  than I expected.

Try it out and tell us what you think in the comment section below.

in Fitness, Monday - Fitness, Upper Body
on Mar 1  1 Comments  by Mary Rambin

Overlooked Arms — By Kelley, Our Trainer

The muscle I obsess most over is my shoulders… I feel like an amazing shoulder is the key to a great arm!  Not only does a well-defined shoulder separate the bicep and tricep and make the whole arm harmoniously balanced, but we all know  a well structured upper body always makes the lower end appear smaller!  Here are some great moves to get the shoulders to pop:

Shoulder Press: This is a staple exercise: start with the weights at 90 degrees, pushing them up and together.   Try for a weight that only allows 10-15 reps before failure. *Avoid this exercise for those of you with low back issues.

• Start with an athletic stance with soft knees
  -Elbows at 90 degrees
  -Core engaged: belly button to spine
• Finish by pushing the weight overhead keeping your core engaged and your shoulders “anchored” away from your ears.

Heavy Lateral Raise (straight-arm):  Pick a weight above 10lbs.  Arms are straight, hanging by your sides.  Imagine you are standing between two brick walls that you are trying to push down with the backs of your hands.  The weights will not, and should not reach the top of the movement.  10-15 reps to failure.

• Keep your shoulders “anchored” (i.e. don’t let them pop up toward your ears
• Neutral wrist (i.e. don’t let the wrist break back)

Light Lateral Raise (Straight Arm): Pick a light weight that will allow you to fully extend both arms to the top of the movement (3-5lbs.). Burn the middle of the shoulder out with this weight. Try for 20-25 reps. (see pic for Heavy Lateral)

Rear Deltoids (Delts): Don’t forget about the back of the shoulders.  In a bent over position, with a light weight, extend the arm out to the sides of the body (pinky finger to the ceiling).

• Starting position:
  -Foot extends back far enough that you are able to establish a neutral spine (flat back).
• Ending position:
  -Keep your shoulders “anchored” or pulled away from your ears.
  -Keep your core engaged or your belly button pulled into your spine.

Try these four exercises in a row with short rests between sets (1 minute).

in Contributor, Fitness, Kelley, Monday - Fitness, Photo, Upper Body
on Feb 8  1 Comments  by Kelley Davidson

Abs Anywhere

On a whim, Leslie shot me with her iPhone on the streets of Mexico doing one of my favorite new ab exercises you can do ANYWHERE. All you need is a platform/box at least 4 inches from the ground. You’ll work your abs, shoulders, and chest.

Do this between lifting reps at the gym, in the middle of your work day to get your blood pumping (you won’t work up a sweat with this one, although it would be awkward to do in a skirt to say the least), or as part of an outdoor routine.

in Abs, Fitness, Monday - Fitness, Upper Body
on Jan 25  0 Comments  by Mary Rambin

Archery Pull (Single Arm Cable Pull)

Archery Pull (Single Arm Cable Pull)

“Breaking Down The Workout” — Francesca Meccariello

This one will get you energized!

Use this movement to tone your rear deltoid muscles (shoulders) and upper back.  You’ll also be working your core muscles because of the rotational movement involved.  I like to super set this pulling exercise with a pushing exercise that can be as simple as a push up.

The Set Up:

• Set the cable at shoulder height, and choose a moderate weight.
• Stand facing a cable machine with your feet parallel to each other. Knees are slightly bent.
• Hold on to the handle with your left hand and arm fully extended, palm facing down. The right elbow should be bent at 90 degrees and parallel to the floor at cable height.

The Movement:

• Initiate the movement from your core/trunk by drawing your navel in toward your spine and simultaneously rotate your trunk to the left while stepping your left foot out and turning your left palm inward as your pull the cable across your chest.
• As in archery. Your right arm should now extend and remain parallel to the floor at shoulder height as you pull with your left arm.
• As you come back to face the cable column, your right arm comes back to a 90 degree bend in the elbow, remaining parallel to the floor. Do not let your elbow drop.

Do 12-15 reps then repeat on your right side. Do 2-3 sets and super set with 10 push ups.

This is also a good warm up exercise on a day you plan on working out mostly your back muscles.

in Contributor, Fitness, Francesca, Monday - Fitness, Upper Body, Video
on Jan 4  0 Comments  by Francesca

Squat + Raise + Row

Squat + Raise + Row

“Breaking Down The Workout” — Francesca Meccariello

Here is another combination upper/lower body exercise that will challenge you cardiovascularly as well!

The Set Up:

• Find a moderate weight dumbbell anywhere from 3-10lbs depending on your strength level.
• Stand in a proper squat stance with feet hip distance or slightly wider apart.
• Engage your abs.
• Keep your chin parallel to the floor
• Hold a dumbbell with one hand centered between your legs.

The Movement:

1. Standing tall inhale as you squat down
2. Push through your heels to stand exhaling as you perform a front dumbbell raise
3. Squat again and as you stand exhale as you perform an upright row bringing your elbow towards the ceiling.
4. This is one repetition.
5. Advanced version: come up onto your toes as you stand to engage your calves if you can maintain proper form.

Form:

• Look forward throughout the exercise with abs engaged.
• Exhale as you come up to stand each time.

Do 10-12 reps (20-30 squats)  then quickly switch the dumbbell to the other hand and repeat for another 10-12 reps on the other side. Do 2-3 sets.

in Fitness, Lower Body, Routines, Total Body, Upper Body, Video
on Nov 23  0 Comments  by Francesca

Upright Row + Squats

Upright Row + Squats

“Breaking Down The Workout” — Francesca Meccariello

This is another big bang exercise that works your legs, rear deltoids, biceps, triceps and core.

The Set Up:

• Set a handle up at the lowest end of a cable column machine.
• Set the weight so that you can comfortably perform 12-15 reps per side.
• Grab onto the handle with your right hand.
• Stand with your feet about hip distance apart, toes pointed straight ahead so feet are parallel to each other.

The Movement:

1. Stand tall, take a deep breath and draw your navel in toward your spine.
2. Keep your arm fully extended with palm facing down as you perform a squat.
3. Exhale as you begin to stand while pulling the cable up so that your elbow bends to approximately 90 degrees and upper arm is parallel to the floor.

Perform 12-15 reps per side for 2-3 sets. You can superset this exercise with sets of push ups.

Form:

• Avoid bending your wrist.
• Don’t bend forward.
• Keep your abs tight.
• Press through your heels.

(MR note: I’m doing this tomorrow.  Great combo that will really help my posture and barely there bottom at the same time!)

in Contributor, Fitness, Francesca, Lower Body, Routines, Total Body, Upper Body, Video
on Nov 16  0 Comments  by Francesca

Diagonal Cable Chop w/Reverse Lunge

Diagonal Cable Chop w/Reverse Lunge

“Breaking Down The Workout” — Francesca Meccariello

This combination exercise targets your legs and obliques. It will also challenge your core stability like crazy!

The Set Up:

• Find the cable column machine
• Set the cable to the top part of the column with the weight stack set to a light to moderate weight.
• Grab the handle placing your right hand on first, left hand overlapping it with your feet shoulder distance apart.
• Stand tall with abs engaged.

The Movement:

1. Step your right foot back into a reverse lunge pulling the cable across your body just past your right hip.
2. Come back to stand and let the cable come up slowly.
3. Repeat for 10-15 reps then switch sides.
4. Do not let the cable pull you toward the cable column as you come to stand. If that is happening either the weight is too heavy or you are not engaging your abdominal muscles.

Form:

• Stand tall looking straight ahead throughout the exercise.
• Keep abdominals engaged as you pull the cable across your body.
• Your arms and wrists should be straight.
• Exhale as you pull the cable across.
• Control the cable – pulling and releasing slowly.
• Make sure your knee does not go forward of your toes on the front leg.

Levels:

1. Instead of using a cable machine use a medicine ball and diagonally chop down across toward hip on the opposite side.
2. Chop doing a stationary reverse lunge rather stepping your foot back and forth each time.
3. Lunge and pull at the same time (see video).

in Contributor, Francesca, Lower Body, Routines, Total Body, Upper Body, Video
on Nov 2  0 Comments  by Francesca