Dumbbell Lateral Lunge

  1. Begin standing with feet under hips, toes facing forward, dumbbell in one hand
  2. Step to the side with the opposite leg to hand with weight, keep toes facing forward, hips and shoulders square
  3. Bend the leg that is moving, keep the stationary leg straight
  4. Tap the floor with the dumbbell, keeping chest tall
  5. Press off the foot of the leg that’s lunged to side to return to center
  6. Repeat/alternate

 

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Barbell Romanian Deadlift

  1. Have bar on an elevated surface to make getting into and out of the exercise easy on your back
  2. Place hands on the bar wider than hip distance so the bar can hang in front of you
  3. Step away from rack
  4. Place feet under hips, toes facing forward
  5. Keep chest up, pull shoulders together and down
  6. Hinge at hips – reach tailbone backward allowing your spine to tilt not curve downward shins stay perpendicular to the foor
  7. Keep hinging until bar reaches right below knee caps
  8. Stand up with a bit of snap and squeeze glutes when standing

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Barbell Back Squat

  1. Set safety bars low enough to squat to depth and high enough to catch you if you get into trouble
  2. Set bar lower than collar bones so it’s easy to un-rack
  3. Use straight thumbs to measure grip from beginning of knurl (scratchy part of bar) if you are flexible in your arms and upper back – if not place hands on bar wider to where you are comfortable
  4. Walk under bar, feet under hips, wider or staggered
  5. Place bar on back on spine of scapula – it’s a boney ridge on top of each shoulder blade and when you pinch shoulder blades together the ridge will form a nice shelf for the bar
  6. Stand, lifting bar off rack
  7. 1st step backward with one foot far enough back away from rack so you don’t hit, 2nd step backward lines heels up, feet wider than hips, 3rd step back adjusts feet if needed
  8. Keep chest up, take in air and hold breath
  9. Reach hips back as you bend knees to lower pelvis down level with knees
  10. Stand up, locking hips at top – exhale
  11. Take air in again before doing another rep

If you hold your breath while the bar is in motion you’ll create a stable spine. If you inhale and exhale on the descent or ascent of lift the breathing muscles, which stabilize the spine, will be moving and will destabilize the spine. You really don’t want that went lifting heavy things.

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Barbell Good Morning

  1. Set barbell on rack so that collar bones are below bar level – never go high where you have to stretch on toes to un-rack a bar
  2. Use straight thumbs to measure grip from beginning of knurl (scratchy part of bar) if you are flexible in your arms and upper back – if not place hands on bar wider to where you are comfortable
  3. Walk under bar, feet under hips, wider or staggered
  4. Place bar on back on spine of scapula – it’s a boney ridge on top of each shoulder blade and when you pinch shoulder blades together the ridge will form a nice shelf for the bar
  5. Stand, lifting bar off rack
  6. Step backward far enough so when you do the exercise you don’t crash against the equipment
  7. Hinge at hips, reaching tailbone backward
  8. Keep chest up (don’t round down towards floor)
  9. Keep shins perpendicular to floor
  10. Return to standing by squeezing glutes and pressing hips forward

 

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Barbell Deadlift and Rack Pull

Watch entire video for reasons you’d do a rack pull from cage or a deadlift from floor!

Rack Pull (conventional)

  1. Set safety bars low so that when the bar is on the bars it hits you mid shin
  2. Walk up to bar placing shins against bar, hip distance apart, don’t move the bar
  3. Keep chest up as you reach hips back to place hands on barbell on outside shins
  4. Once hands are on bar and shins are still touching, reach hips back even more and lift chest so shins, hips and chest are reaching in opposite directions. This will stabilize and protect your spine
  5. Take a deep breath in, pull shoulder blades together and stand while dragging bar up body
  6. Reach hips back and keep chest up while lowering the bar quickly to rack

Rack Pull (sumo)

  1. Set safety bars low so that when the bar is on the bars it hits you mid shin
  2. Walk up to bar placing shins against bar, wide enough to place hands between legs, directly under shoulders, don’t move the bar
  3. Keep chest up as you reach hips back to place hands on barbell on inside shins
  4. Once hands are on bar and shins are still touching, reach hips back even more and lift chest so shins, hips and chest are reaching in opposite directions. This will stabilize and protect your spine
  5. Take a deep breath in, pull shoulder blades together and stand while dragging bar up body
  6. Reach hips back and keep chest up while lowering the bar quickly to rack

Deadlift (conventional)

  1. Walk up to bar with feet slightly wider than hips
  2. Places bow-tie of shoe laces under barbell
  3. Hinge at hips to lower hands to bar
  4. Keep chest up and hips reaching back
  5. Once hands are on bar take a deep breath in, pinch shoulder blades and sit back into heels
  6. Stand up dragging barbell up body
  7. Lower the bar down quickly (controlled drop) while keeping chest up – shoot hips back to do this
  8. Exhale and re-establish steps 4 & 5 to do another repetition

Deadlift (sumo)

  1. Walk up to bar with feet wider than shoulders, using rings (smooth part in between knurl) as a guide. I’m 5’2 and usually put my shins behind them
  2. Places bow-tie of shoe laces under barbell
  3. Hinge at hips to lower hands to bar
  4. Keep chest up and hips reaching back
  5. Once hands are on bar take a deep breath in, pinch shoulder blades and sit back into heels
  6. Stand up dragging barbell up body
  7. Lower the bar down quickly (controlled drop) while keeping chest up – shoot hips back to do this
  8. Exhale and re-establish steps 4 & 5 to do another repetition

 

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Lateral Lunge

  1. Begin standing with feet under hips, toes facing forward
  2. Step to the side with one leg, keep toes facing forward, hips and shoulders squared with them
  3. Bend the leg that is moving, keep the stationary leg straight
  4. Tap the floor with the hand that’s on the same side of the stationary leg or put hands on hips
  5. Press off the foot of the leg that’s lunged to side to return to center
  6. Repeat/alternate

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