Archive for January, 2010

Olympic Squat

Olympic Squat	The classic Olympic Squat should be a part of anyones core lifts. Core lifts meaning you do these lifts day in and day out. This lift builds power in your thighs and buttocks in particular.
Description	Go underneath the squat rack and position the bar onto your traps/delts. Secure the bar in this position by gripping the bar with thumbs facing towards each other at a comfortable width. Lift the bar off the rack and position the feet slightly wider than shoulder width. Slowly squat down and move the butt and hips backward, keeping the back either straight or slightly arched. Continue lowering the weight until the lower and upper leg are at a 90 degree angle. Explode back upwards to the original position.
Things to Keep in Mind	This is an exercise in which large amounts of weights are used. Make sure to have proper spotters ready to help. Always where a belt and be cautious to lift the weight with your legs rather than your back. The further you go down the more you get out of the lift. Sometimes its better to sacrifice weight for going lower.
Visual Aids	Proper Olympic Squat Form Video Description Of Lift: Front View Side View Rear View
	Trapezius, Quadriceps, Pectineus, Adductor longus, Gracilis, Adductor magnus, and Gluteus maximus.

Reverse Push Downs	This is a variation of the classic machine tricep push down. Its grip differs slightly and as a result it works slightly different muscles.
Description	Grip the bar/handle with palms facing upward. Keep elbows close to the body and upper arms stable; extend your arms and pull down on the handle until your arms are straight. Slowly raise the handle back to its original position.
Things to Keep in Mind	Keep elbows in and focus on keeping your body stable. Raise the handle back to its original position slowly. The reverse motion is just as important as the original.
Visual Aids	Proper Reverse Pushdown Form
Muscles Worked	Triceps Brachii

Supine Overhead Dumbbell Extensions	This lift is similar to Skull Crushers; however it works slightly different muscles and works stabilization muscles more because of the use of dumbbells.
Description	Begin by laying flat on the bench with appropriate dumbbells in each hand. Raise the dumbbells above the chest until arms are perpendicular to the ground. Palms should be facing each other. Bending only at the elbows, lower the dumbbells until your forearms are parallel with the ground. Raise the dumbbells back to their original position.
Things to Keep in Mind	Control and focus on your form to properly work stabilization muscles. Be extremely careful to not hit your head when lowering weight.
Visual Aids	Proper Form and Muscles Worked
Muscles Worked	Triceps Brachii