MattB

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Posts by MattB

Romanian Dead Lifts

Wide Stance Dumbbell Squats This exercise focuses on the hamstrings and the backside of the leg.  It is important to note that this exercise should not be performed if you are suffering from any lower back injuries as it places high amounts of stress on the lower back and legs.
Description
  1. Start standing up, with feet shoulder width apart, slight bend in knees, and shoulders down and relaxed.  Hold the dumbbells/bar in front of you at waist level.
  2. Begin by bending at the waist while keeping your legs straight, allow arms to hang towards the ground as you lower your upper body towards the ground. While lowering the weights towards the ground inhale.
  3. Stop movement of the legs once your knees reach a 90 degree angle.
  4. After reaching the bottom position (point at which upper body is almost parallel to the ground) return to standing by exhaling, and pulling up with hamstrings while keeping the abdominals flexed.
Things to Keep in Mind
  • Keep your back straight and FLAT. If you find that your body position is changing in order to lift, try a lower weight.
  • Focus on using your hamstrings to return to standing position instead of your back or knees.
  • Control the weight on the way up as well as on the way down. This exercise strengthens many of your stabilizer muscles in your hamstrings and back. Control is a crucial part of this exercise.
Visual Aids
Muscles Works Gluteus Maximus (glutes), Hamstrings, Lower Back

Wide Stance Dumbbell Squats

Wide Stance Dumbbell Squats This exercise while it is very similar to the dumbbell squat its slight variations allow for additional work to be done by the inner thighs.
Description
  1. Start standing up, with feet slightly wider than shoulder width apart, and toes pointed towards the side.  Hold the dumbbells in front of you at waist level.
  2. Begin by bending the knees and pulling down towards the ground with your hamstrings. While lowering the weights towards the ground inhale.
  3. Stop movement of the legs once your knees reach a 90 degree angle.
  4. After reaching the bottom position (point at which knee angle is 90 degrees) return to standing by exhaling, and pushing back and up with legs while keeping the abdominals flexed.
Things to Keep in Mind
  • Keep your back straight. If you find that your body position is changing in order to lift, try a lower weight.
  • Control the weight on the way up as well as on the way down. This exercise strengthens many of your stabilizer muscles in your knees and back. Control is a crucial part of this exercise.
  • Do not spread feet to far out.
Visual Aids
Muscles Works Gluteus Maximus (glutes), Hamstrings, Quadriceps (quads).

Static Dumbbell Lunges

Static Dumbbell Lunges The lunge is regarded as one of the most effective lower body exercises because of its ability to use all of the major muscles below the waist.
Description
  1. Start standing up, feet shoulder width feet apart, and shoulders relaxed and resting down.  Hold the dumbbells at your side with your palms facing in.
  2. Begin by stepping forward with one leg, be sure to keep this leg in alignment with the rest of your body. While lowering the weights towards the ground inhale.
  3. Stop movement of the leg once your knee reaches a 90 degree angle. Hold lunge position for 5-10 seconds.
  4. After reaching the extended position (point at which knee angle is 90 degrees) return to standing by exhaling, and pushing back and up with leg.
  5. When finished with first leg be sure to switch legs and perform the same amount of reps on the other leg.
Things to Keep in Mind
  • Keep your back straight. If you find that your body position is changing in order to lift, try a lower weight.
  • Keep leg in line with rest of body when extending out.
  • Do not bent knee past 90 degrees.
  • It is important to do this exercise correctly; it should not be hurried.
  • Control the weight on the way up as well as on the way down. This exercise strengthens many of your stabilizer muscles in your knees and back. Control is a crucial part of this exercise.
Visual Aids
Muscles Works Gluteus Maximus (glutes), Hamstrings, Quadriceps (quads).
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