Purpose: Upper body strength. Upper back and shoulders. Quick Coaching Cues Chest facing the ground. Low Back straight, not rounded. Knees slightly bent. Lift only the arms, not your torso. You use dumbbells or small metal or rubber weight plates (1-8lbs) Common Mistakes Torso not low enough. Your chest should be almost parallel to the … Read more
Purpose: Upper body strength. Upper back and shoulders. Quick Coaching Cues Knees slightly bent. Stand tall. Back straight. Common Mistakes Rocking the upper body, using momentum. Don’t swing your upper body. Decrease the weight if needed. Questions / Comments?
Dumbbell Bench Pull Over Purpose: Upper body strength, lats. Quick Coaching Cues Elbows slightly bent. Extend the arms overhead until they’re about parallel to the ground or slightly lower. Common Mistakes Moving at the elbows. The movement should happen at the shoulders. The elbow angle should hold a slight bend. Not holding the dumbbell properly. … Read more
Purpose: Upper body strength. Upper back and shoulders. Quick Coaching Cues Knees slightly bent. Stand tall. Back straight. Common Mistakes Rocking the upper body, using momentum. Don’t swing your upper body. Decrease the weight if needed. Questions / Comments?
Purpose: General strength. Upper back, biceps, and shoulders. Quick Coaching Cues Feet hip width or slightly wider for stability. Hips in line with shoulders and ankles. Common Mistakes Rotating the hips during each pull. Keep the core engaged and keep the hips level. Feet width helps with stability. Wrist or hands hurting while supporting your … Read more
Purpose: Chest and tricep strength. Quick Coaching Cues Keep elbows near a 45-degree angle from the body. Core engaged. Hold on one side while pressing on the other. Common Mistakes Arching the back. Keep the back firmly on the bench. Not controlling the weight. Press straight up and back down. Don’t allow the weight to … Read more
Purpose: Chest and tricep strength. Quick Coaching Cues Keep elbows near a 45-degree angle from the body. Core engaged. Hold on one side while pressing on the other. Common Mistakes Arching the back. Keep the back firmly on the bench. Not controlling the weight. Press straight up and back down. Don’t allow the weight to … Read more
Purpose: Hamstring & low back strength. Quick Coaching Cues Feet about hip width apart. Hold a slight bend at the knee and hinge at the hips. Low back straight. Common Mistakes Rounding the lower back. Keep the low back straight. Squatting instead of hinging. Don’t squat down. The movement should come from the hips while … Read more
Purpose: General strength. Lower body upper body. Quads and glutes. Quick Coaching Cues Feet about hip width apart. Squat to 90-degrees. Back straight, chest up. Common Mistakes Not adjusting the sitting height. If you trouble going down to, or standing up from the bench/box, try raising your sitting height. For a bench or box, you … Read more
Purpose: Shoulders and triceps. Quick Coaching Cues Stand tall. Press straight up, control the weight and speed on the way down. Common Mistakes Leaning back. Don’t lean back to press. Stand tall with the knees slightly bent. Go down in weight if needed. Questions / Comments?
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