In Over Your Head: Pro Advice for a Better Overhead Squat
The Benefits of the Inverted Row
The Benefits of the Kettlebell Swing
The Benefits of the Dumbbell Press
The Benefits of the Pull Up
The Benefits of the Plank
The Benefits of the Side Bend (Side Planks)
Benefits of Inverted Row
A rower uses his legs to pull himself up off the ground. A rower must have good balance and strength in all three limbs if he wants to move heavy weights. A rower needs strong glutes, hamstrings, calves, lower back and abs. A rower must have good core strength and flexibility to keep his spine stable when he’s doing a row. The inverted row is one of the best exercises for your upper body because it develops all these muscles simultaneously.
You don’t need any equipment other than a barbell or dumbbells. To perform an inverted row, stand with feet shoulder width apart and hold onto something sturdy like a chair leg or even a wall. Your arms should be straight and you should have a grip slightly wider than your shoulders. Keeping your body rigid, bend your knees and hips like you’re going to do a curtsy. Then pull your knees up until your thighs are at a 45-degree angle to the floor. Let go with one hand and use that hand to grab the top of your thigh. Hold the position for a count of “1-1000.” Then switch legs and repeat. That’s one rep. Do five reps on each side.
A kettlebell swing is a two-part exercise. First, you swing the kettlebell between your legs as you bend your knees and hips and sit back like you’re going to sit in a chair. Then you thrust your hips forward and swing the kettlebell to shoulder height as you straighten your legs. As the kettlebell rises to shoulder height, you let go of it and catch it with your opposite hand. You then immediately swing it back and do the whole thing again.
Each time you complete the two-part movement, that’s one rep. You can do as many reps as you can in a minute.
The dumbbell press is a great upper body strength exercise. It develops strength in your chest, shoulders and triceps. To perform the exercise, lie on the floor on your back and hold a dumbbell in each hand. Press the weights over your head until your arms are straight.
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