Leg Workout

Time-Tested Squats With Weights Exercises

September 22, 2015 by Strongains

Squatting exercises are compound, time-tested exercises that target hamstring, quadriceps and the glutes muscles. The ACE ( American Council on Exercise) regards squats as an entire body exercise, which comes highly recommended to incorporate in most fitness routines.

Machines are not needed in order to achieve interesting types of variations for this exercise. Squats with weights exercises can up any fitness challenge routine.

Dumbells Used For Squat Exercises

Using dumbbells for a type of intermediate front squat can be done anywhere. The individual will need to hold onto a pair of appropriate dumbbells, while standing with the feet just a little wider than shoulder length apart. The core muscles will need to be in a brace position by tightening up the abdominal muscles and the dumbbells will need to be bought up to the position of resting on each shoulder.

The knees must be bent, hips faced back and down so that the thighs are in a parallel position to the floor. From this position the knees must be straightened out doing two sets of 12 repetitions.

Using The Wall And A Ball

To do this exercise, hold a pair of dumbbells in each hand and then place an exercise ball against a wall pushing it on the small of the back. Feet will need to be about shoulder width apart and walk a few steps forward away from the wall. The knees need to be bent, squatting down until the thighs are in a parallel position to the floor.

The ball should roll up the back and then progress onto straightening the legs to a standing position. With these squats, exercises can be done using two sets of ten repetitions.

Hack Squats

This is a type of advanced squat using a barbell. The barbell should be placed on the floor behind the body. The exercise involves squatting down and reaching for the barbell with both hands using an overhand type of grip. The back should remain straight with the chin level and return to a standing position with the barbell bar in the hands.

At this stage the individual should return to a squatting position. The back and the arms should remain straight throughout the exercise and the toes and the knees should be facing in the same direction. Two sets of twelve repetitions are advisable for the exercise routine.

Squat Mythology

The ACE states that there are no specific rules and regulations in place in relation to squats with weights exercises. Many of the squat techniques used depend on the individual’s body and the type of exercise goals in mind. One of the myths about squatting exercises is to never allow the knees to go further than beyond the toes. However, it has been proven that allowing the knees to extend past the toes is regarded as a healthy and perfectly normal type of “range of motion”.

Individuals who exercise regularly will know how to listen to what their bodies are telling them in regards to a good or bad type of exercise. There are various squatting exercises available according to the level of experience.

Trap Bar Deadlift Benefits

September 12, 2015 by Strongains

Deadlift Benefits

There are many benefits to dead-lifting that makes it advantageous as workouts for bodybuilders as well as weightlifters. Because dead-lifting requires the use of all major muscle groups, it provides overall strength and growth to muscle groups such as quads, hamstrings, glutes, spinal erectors, obliques, abdominals and lower back muscles. A single deadlift is equivalent to a combination of several strength exercises such as leg presses, abdominal crunches and squats.

Deadlifting releases crucial components like growth hormones and testosterone to increase stability and control of minor muscles. It will also increase forearm and grip strength to aid in other lifts such as bench presses. It strengthens the lower back muscles which protect your body from damage when doing heavy workouts.

Deadlifting will also tax the cardiovascular system and strengthen the heart muscles.

Trap Bar Deadlift

The trap bar, or hex bar, is a hexagonal, or sometimes diamond shaped weight lifting bar that looks something like the chassis of a car. Despite its strange looking appearance, the trap bar is considered by weight lifters to be one of the most innovative strength training pieces of equipment to hit the weight training industry during the past thirty years. Originally patented by the power lifting aficionado, Al Gerard, who was looking for an alternative form of weight training because of a lower back injury, the trap bar has since gathered the support of coaches who recommend it as an alternative to squats and straight bar deadlifts, to protect and strengthen injuries to the lower back.

Deadlifts are not mainly for those who wish to work around an injury, but can be used as a stand-alone exercise in a modern strength program, with benefits that will surpass that of traditional straight bar deadlifts.

Trap Bar Deadlift Benefits

The trap bar is used in specialized training in two main exercises, the shrug and the deadlift. This deadlift is considered far superior to barbells for power and strength training as it transfers the load more to the knees than to the hips of the lumbar spine, ideal for those suffering from lower back problems.

The trap bar provides a safer version of deadlift than the straight bar version as it produces significant levels of peak force, power and velocity while allowing more weight to be lifted over a longer period of time. It reduces the potential for injury and at the same time maximizes power. The upright torso position used in the deadlift improves posture and corrects weightlifting techniques.

The technique used in a this deadlift is more advantageous for beginning weight lifters who require a greater amount of upfront coaching in their mobility work. The one thing coaches find challenging is to prevent the over-extension of the back muscles which can be avoided with the right type of execution.

For most weight lifters, getting into the correct deadlift position using a straight bar is quite challenging without lots of coaching and mobility work upfront. This is especially true for those who are desk bound for 8 hours per day and do not have the same flexibility as serious lifters who practice their lumbar flexions and posterior pelvic tilt postures for hours. The trap bar design allows a more upright torso position where the knees move forward, allowing the hips to sit lower, which avoids scraping the shins as sometimes happens with a straight bar movement.

This strength training exercise is a good one, as you can see here. It helps to prevent injury, utilizes your full strength, and is a great exercise for your legs and back.

Tips For Performing Perfect Dumbbell Squats

September 10, 2015 by Strongains

Dumbbell squats are an excellent alternative to barbell squats. They are perfect for all bodybuilding beginners who want to build mass the safe way. Squats are essential for building the quads and glutes, but they also stimulate growth in other muscle groups, therefore they should be part of any bodybuilding routine.

The problem of barbell squatting is that it can be dangerous when done without the supervision of a personal trainer. If you get very tired, you may encounter troubles in reracking the bar or you may even injure yourself. That’s why the presence of a training partner is important and that’s also why you should consider switching to these type of squats for getting the same results in a much safer way.

Here are a few tips for performing the dumbbell squats in the most effective and safe way:

1. Distribute the load evenly

After you find the most comfortable foot angle, you need to pay attention to maintain that angle for both feet. If you don’t, the load will be unevenly distributed, thus putting more strain on one of your knees. In time, this may lead to injuries.

2. Do lifts the correct way

The proper way to do the lifts is by pushing your legs down into the floor rather than attempting to lift the dumbbells. By doing this the right way, you protect your back and avoid severe injuries.

3. Maintain a good posture throughout the exercise

It is important that your back forms a constant angle with the floor for the entire duration of the squat. This is not only a good way to avoid back injuries, but also a method of forcing the quads and the hip flexors to do the job.

4. Keep your feet in the right position

The right position for the feet is either ahead or slightly outwards. Avoid positioning the feet inwards, because that would put additional stress on your knees.

5. Never arch backwards

One of the most frequent mistakes beginners do when they perform squats, with or without dumbbells, is arching backwards. This is a totally wrong posture which should be avoided at all costs because it puts a lot of stress on your lower back. You may see it done in lifting competitions, but those people are well-trained power lifters, so they know how to do it without injuring themselves.

Always remember that your main objective, apart from building muscular mass, is to protect yourself against injuries. Therefore this should be your main priority. If you train with other people or with a personal trainer, you can protect yourself better. However, if you are a lone trainer, it is much wiser to go for safe alternatives to various workouts instead of risking to harm yourself. Weight lifting is one of the most serious training routines in body building. Beginners especially tend to overlook how easy it is to get injured, so this article aims at presenting them this safe way to perform squats at home.

How to Do Dumbbell Lunges

September 1, 2015 by Strongains

Dumbbell lunges are a great exercise that strengthens your quadriceps and also offers some exercise to synergistic muscles such as the gluteus maximums, adductor magnus and soleus. Because this exercise is performed using free weights, rather than a machine, you are forced to recruit stabilizing muscles too. The stabilizing muscles recruited in your legs include the hamstrings and gastrocnemius. In addition, your core is employed to help you keep the right posture, recruiting the erector spinae, upper and lower trapezius, levator scapulae, tibialis anterior, obliques, gluteus minimus, gluteus medius, and quadrates lumborum. As you can see, if you perform these lunges correctly and with an appropriate weight you will find that it strengthens and tones your entire body

Performing a Lunge Correctly

To perform a lunge correctly, take two equally weighted dumbbells, and stand with them grasped by your sides. Lunge forward with one leg, landing on your heel and rolling down onto your forefoot. Lower your body slowly by flexing the knee and hip of your front leg, drop your weight slowly until the knee of your rear leg is almost touching the floor. Hold there for a second or two then raise yourself back up to a standing position by extending the hip and knee joint of your front leg. Repeat the motion by stepping forward with the opposite leg. This counts as one full repetition.

Be sure to keep your torso upright while you are performing the lunge. Keep your leading knee pointing in the same direction as your foot throughout the motion. Lower your weight slowly so that you don’t damage your hip flexors. Choose a weight that will leave you fatigued after 10-20 repetitions, but that is not so heavy as to impair your posture.

Progression for Dumbbell Lunges

These lunges are a good exercise for beginners because they place less stress on your knees than a full squat, while still offering a good workout. If you have not done any exercise before, you can start by doing unweighted lunges, and then gradually working up to performing the exercise with a weight in each hand. If you have tight hip flexors, warm up and do some gentle stretching to loosen them up before you try this exercise.

You can target different muscles with dumbbell style lunges. A long lunge puts stress on the gluteus maximus, while a shorter lunge places the emphasis on your quadriceps. If you do not feel comfortable working with a lot of weight, you can perform the exercise with a lower weight and walk up and down the mats as you lunge. To build stamina, try holding the position at the bottom of the lunge for as long as you can.

Once you feel confident in your strength performing these lunges, consider moving on to squats, deadlifts, leg curls or other exercises that involve slightly more weight. Always warm up before performing any exercise that involves heavy weight, and be mindful of your form. Stop the exercise if you experience any pain.

Tips for the Snatch Grip Deadlift

August 31, 2015 by Strongains

The snatch grip deadlift is a popular compound lift that is used in Olympic weightlifting. This lift primarily targets the hamstrings, but it also works the forearms (for gripping the bar), the glutes, hamstrings, quadriceps, traps and lower back.

This deadlift is an intermediate difficulty compound lift. It is generally considered to be safer than a straight-legged deadlift, but you should still take care to perform the lift correctly because if you do not maintain good posture during the lift you can injure your back. The snatch grip can be used as a one-off lift, or as an accessory for training the strength of the first pull of the snatch.

How to Do A Snatch Grip Deadlift

To correctly perform this lift, stand in a wide snatch grip with the barbell placed on the platform. Start with a light weight that still allows the barbell to be at the right height for you to grab. You may need to use rubberized bumper plates to be able to achieve the right set-up. Make sure that your feet are directly underneath the bar. It is common for people to not stand “deep” enough, and this leads to poor posture.

Squat down towards the bar, being sure that you keep your back extended with your head up and looking forward. Under no circumstances should you ever round your back when performing a deadlift.

To start the lift, drive down through your heels and raise your hips. Keep your back at the same angle throughout the first portion of the lift, do not allow your back to round.

Once the bar passes your knees, drive your hips forward through the bar and lay back. This will straighten your back and complete the lift. Do not try to “hitch” the bar up your legs. If you feel the need to do this then the weight you are lifting is too heavy.

Return the bar to the floor by reversing the motion you have just performed. If you feel that you cannot safely do this, and you are lifting in a gym with bumper plates and a deadlift platform, you may be able to simply drop the weight. However, this is often frowned upon because it can damage metal plates, damage the floor, and even potentially injure bystanders of the weight rolls or bounces. Try to stick to a weight that is heavy enough that you are tired after five repetitions, but light enough that you can pick it up and put it back down in a safe and controlled fashion.

A deadlift repetition involves picking up a weight then putting it back down and allowing it to come to rest on the floor. Do not bounce the weight up and down off the floor between repetitions. Stop after one repetition, take a moment to address the bar again and perform the next repetition correctly. Deadlifts are best performed as a heavy lift for a low number of repetitions.