Exercise of the week
Bulgarian split squat
The bulgarian split squat offers several benefits, including:
Strengthens leg muscles: it targets the quadriceps, hamstrings and glutes, helping to build strength and muscle mass in these areas.
Improves balance and stability: since it's a unilateral exercise, it helps improve balance and stability by addressing any muscle imbalances between legs.
Enhances flexibility: It requires flexibility in the hip flexors and ankles, leading to improved overall flexibility in those areas.
Core engagement: It activates the core muscles to maintain balance and stability throughout the movement, contributing to overall core strength.
Functional movement: Mimics real life movements like walking, running and climbing stairs, making it a functional exercise for daily activities.
Low impact: it's easier on lower back compared to traditional squats since there's less axial loading, making it suitable for individuals with back issues.
Exercise of the week
Cable low row
The cable low row exercise primarily targets the muscles in the back, including the lats, rhomboids, and lower traps. some of the benefits include:
Muscle Development: cable low row helps build strength and muscle mass in the back, promoting better posture and overall upper body strength.
Versatility: This exercise allows for various grip options, targeting different areas of the back and arms. it also allows for adjustments in weight and range of motion to suit individual needs.
Stabilization: By engaging the core muscles to stabilize the body during the movement, cable low row helps improve overall core strength and stability.
Joint health: Performing the exercise with proper form can help strengthen the muscles around the shoulder joint, reducing the risk of injury and improving shoulder stability.
Functional strength: Cable low row mimics movements involved in daily activities and sports, making them beneficial for improving functional strength and performance in various physical tasks.
Balance development: Since the exercise targets multiple muscles in the back, it helps promote balanced muscle development, reducing the risk of muscle imbalances and injury.
Exercise of the week
Cable Bicep curl (avoiding the swing)
The benefits of a cable bicep curl is that it keeps a constant tension through the movement, which arguably give better muscle activation. because using cable provide a smoother action is is also joint friendly.
How to perform:
attach preferred handle: Ez bar straight bar etc
grip handle: (supinated) under hand grip arms fully extended
starting position: standing upright with arms fully extended and elbows close to side. keep slight bend in the knees and chest up.
Curl the weight: curl handle upward by flexing your elbows. keep your upper arms stationary as you pull the bar towards your shoulders. squeeze your biceps at the top of the movement for a second or two
Lower slowly: slowly lower the weight back down in a controlled manner until your arms are fully extended.
Repeat: perform 8-12 reps for 3-4 sets
Remember control is key: NO SWINGING
Exercise of the week
Kettlebell swings:
Kettlebell swings are a dynamic exercise that involves swinging a kettlebell in a controlled arc from between the legs up to about chest or shoulder height. They are a staple in functional training and combine elements of strength, endurance, and cardiovascular fitness. The movement primarily engages the glutes, hamstrings, core, and shoulders, making it a highly effective full-body exercise.
Here’s a breakdown of the main benefits:
1. Strengthens Multiple Muscle Groups
• Kettlebell swings focus on the posterior chain: glutes, hamstrings, and lower back. They also engage the shoulders, arms, and core, making them effective for whole-body conditioning.
2. Improves Cardiovascular Endurance
• When done in high reps or at high intensity, kettlebell swings can provide a cardio workout, increasing your heart rate and boosting cardiovascular endurance without traditional cardio equipment.
3. Enhances Explosive Power
• The hip thrusting motion required to swing the kettlebell effectively builds explosive strength in the lower body, improving power for activities like sprinting, jumping, and heavy lifting.
4. Boosts Core Stability and Strength
• Kettlebell swings require a strong, stable core to keep the movement controlled and prevent injury. This improves core strength and stability over time.
5. Burns Calories Efficiently
• Kettlebell swings are a high-intensity, calorie-burning exercise that can help with fat loss. They engage many muscles and require energy for both lifting and stabilising the kettlebell, leading to a high calorie expenditure.
6. Improves Posture and Reduces Back Pain
• Because the exercise strengthens the posterior chain, it can correct postural imbalances, alleviate lower back pain, and promote a healthier, upright posture.
7. Enhances Functional Fitness
• This exercise mimics movements you might perform in everyday life, like picking up objects from the ground and moving them. It helps build strength, stability, and mobility that apply to daily tasks.
How to Perform a Kettlebell Swing
1. Stand with feet shoulder-width apart, holding the kettlebell with both hands in front of you.
2. Bend slightly at the knees, keeping your back flat, and hinge at the hips, letting the kettlebell swing back between your legs.
3. Thrust your hips forward explosively, straightening your legs and swinging the kettlebell up to chest height.
4. Control the movement as it swings back down, and repeat.
Overall, kettlebell swings are efficient, versatile, and beneficial for building both strength and endurance with just one piece of equipment.
