Archive for the ‘Exercise Technique’ Category

Lift Your Game – Why Hanging Is The “Missing Link” Of Strength Training

Thursday, June 22nd, 2017
bodyweight grip strength

Strength training is a popular, effective and growing form of exercise which aims to use different apparatus in order to strengthen and refine your muscles. Often relying on body weight and muscle control, one of the benefits of strength training is that it teaches users to get to know how their bodies and muscles work and to focus on how different muscles work together to initiate movement. One of the best bodyweight grip strength exercises, and arguably one of the best back exercises is hanging.

As with any form of exercise, different moves and sets develop popularity, based on their perceived efficacy. A form of strength training called ‘hanging’ is one such exercise. Below we’ll take a look at what hanging is, and why it’s a good thing to integrate into your routine.

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5 Tips for Bodybuilding With Lower Back Pain

Wednesday, April 5th, 2017

Bodybuilding is a great way to sculpt and tone muscles, but the strain that it places on the body is sometimes too much to bear. Injuries are not uncommon among bodybuilders, and lower back pain is one of the most common problems experienced by lifters everywhere.

Back Workouts

If you’re experiencing lower back pain, you don’t have to stop your workout routine. However, you should remember these tips that will help you manage your back pain and heal quickly. Warming up, stretching properly, and maintaining strict formex will go a long way, but try these too:
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7 Effective Exercise Proven to Shred Those Lady Thighs

Monday, December 19th, 2016

Here’s one for the ladies of Team Swole – a guest post by Emily of Body Shape 101

One of the biggest problems that women face is inner thigh fat. Flabby inner thighs that rub together while walking are not only a sore but irritating as well. Most people can relate as this quickly jogs their mind to painful friction burns especially when wearing a dress or skirt.

Besides this painful fact, inner thigh fat interferes with your figure and self-confidence as well. However, you’d be pleased to know that inner thigh flab is not chronic and that you can easily get rid of it through simple exercises. There are leg exercises and equipment purposely meant to curve and tone your legs, such as recumbent bikes, but you may need to indulge in some cardio exercises as well. 

1. Cossack Squats

This is a highly effective workout that targets your lower body. It will shape the glutes and thighs on all angles by burning the excess fat and in this case, inner thighs.  (more…)

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Tips For Protecting Your Knees While Working Out!

Monday, December 12th, 2016

Keeping Your Knees Healthy, Happy and Functional

Girl squatsAre you experiencing unpleasant pain in the knee while training legs? In this article, we are going to tell you how to protect your knees from any unpleasant injuries as they are very common.

As you may already know, legs are one of the most important parts of the body, and it must be regularly trained, even though that it can be quite unpleasant from time to time. It’s not fun, and it’s painful to train legs, and that’s why many people neglect them.

For maximum effects, legs must be trained heavily until exhaustion. A serious injury in the area of the knees can stop your muscle growth and prevent you from training properly.

Here are some tips shared by experts in the industry:
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The Best Pull-Up Workout You Can Do at Home

Monday, November 14th, 2016

Build Upper Body Muscle & Strength At Home

Pull Up Workout at Home

Pull-ups are simply one of the finest body weight exercises that can be carried out for your upper body. Pull-ups workout your core, back, arms, and shoulders working out almost every muscle in the upper body. Pull-ups can be performed virtually anywhere that you can locate a bar to cling from.

We all know about the normal pull-up; how tough they are! This exercise in itself demands great power, and if you cannot perform at least 20 standard pull-ups in a row, then I suggest you do not attempt any of these advanced pull-up versions until you can.
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How to do Dips

Tuesday, June 21st, 2016

How to do Dips

Muscle Building DipsDips are listed in a previous post as one of the top 5 best triceps exercises. They can be useful for both chest and triceps training.

Based on the principle that exercises in which you move your body through space are better than the exercises that keep you in a stationary position, dips are actually better than push ups. It is also easier for you to add weight to your dips than it is to add weight to a push up.

What are Dips?

Any exercise where you use your triceps to elevate your body is a dip.

To execute a traditional parallel bar dip, find a set of parallel bars and climb up. Start at the top position with your arms straight, elbows locked and body hanging in space. Lower your body until your shoulders are parallel to your hands, then push yourself back up to the top, stopping just short of lockout.

In this post I want to discuss how to do dips the right way, several variations of dips, how to do dips if you can’t do dips, and what to watch out for when first learning how to dip.

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How to do Barbell Rows

Monday, July 27th, 2015

Back MusclesLike pull ups, heavy rows are one of the best exercises to train your back. The king of rowing exercises is the standing barbell row, but the problem is that too few people perform them properly.

You might see the following common technique flaws in people executing barbell rows:

  • momentum – using the posterior chain to generate momentum, instead of using the muscles of the back and arms
  • rounded back – weakness in the lower back or hip tightness can cause your lower back to round, which is bad for the spine
  • standing upright – you have to bend over nearly parallel to the floor in order to work the upper back properly

As I mentioned last week, you can fix all of these issues by switching from barbell rows to inverted rows, or you can learn how to perform barbell rows correctly.

Let’s talk about how we can best use barbell rows in our training routines.

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Top 6 Leg Training Mistakes

Friday, July 24th, 2015

Don’t Waste Time Training Legs the Wrong Way!

Leg Training Mistakes
Your legs are the foundation of your physique. With their bulging tear drops, incision-like cuts, and shredded striations, prize leg development can win you a contest. Lagging leg development can also lose you a contest. Additionally, having strong legs makes it that much easier to develop a strong upper body. Here are 6 mistakes most athletes make when training their legs. These tips apply both to active bodybuilders and newbies, so pay attention!

The Top 6 Leg Training Mistakes

  1. Not Training Legs At All

    A lot of people completely avoid leg training. Why? Personally, I find it hard to understand. But there’s obviously a reason why they do; theories are they already have some preconceived notion that their legs are developed beyond what they are in actuality, or they see leg training as “hard”.

    It’s true that leg training can be painful, and you generally are sore afterwards, but many bodybuilders grow to love that soreness, as with other muscles. Avoiding leg training is a critical mistake, and you can’t build a house without a foundation.

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How to Deadlift

Wednesday, July 22nd, 2015

How to Deadlift

How to DeadliftDeadlifts are one of the primary, fundamental exercises for all serious weight training programs. Deadlifts work 100% of your legs and they require functional stability from 95% of the rest of the muscles on your body. Using proper form, deadlifts will help you get stronger, gain more muscle, and burn more calories than any other single exercise after the squat.

Deadlifts build lower back and hamstring strength, and they teach you to keep your lower back tight against a heavy load, which is critical to avoid injuries when lifting objects from the ground or floor. Unfortunately, this is also why deadlifts have gained a bad reputation of causing a variety of injuries, including spinal injuries and hernias.

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How to Squat

Monday, July 20th, 2015

How to Perform Squats

SquattingThere are many different lifts that a weightlifter can do to increase their strength, speed, and power. All kind of weightlifting is great for your body, but I prefer to not waste time in the gym lifting with tunnel vision, going from machine to machine and seeing little results from my hard work.

Instead, I would rather do 3-4 exercises with maximal intensity to wipe out my whole body in order to reap a maximal anabolic effect. The most well known and most dreaded of these exercises is the squat.

Rules to remember when squatting:

  • Keep the lower back straight and mostly flat; do not round your back!
  • Keep knees pointing out slightly, do not let them creep inwards as you push yourself up.
  • The bar should rest on upper trap muscles and the rear heads of the shoulders.
  • Push from your glutes (butt), not your knees; your hips should raise first and everything else should raise with them.
  • Fill your stomach with air before descending and keep it tight with your chest out while pushing up.
  • Push up with your eyes focused 30-45 degrees above normal eye level.
  • Try to keep your knees behind your toes to avoid injury.

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