Sunday, July 19, 2009

Monday's Move of the Week

The Move: Deadlift with Upright Row

Doing exercises that engage multiple muscles and joints (especially upper body and lower body) are efficient and scorch calories by increasing the intensity and getting the heart pumping. Doing moves such as a deadlift which targets the hamstrings (back of the thighs) combined with an upright row targeting the shoulders, is a perfect example of this efficient and effective way to reach strength and aesthetic goals.

The Muscles Worked: Hamstrings, glutes, shoulders, biceps

How to:

  1. Start standing upright with feet slightly closer than shoulder width apart and gripping a weighted barbell with a close grip facing you.

  2. With legs straight, slowly bend at the waist and lower the barbell to an inch above the ground.

  3. Using the back of your legs and glutes, pull yourself up to the starting position (standing straight).

  4. As soon as you are upright, raise the barbell to the top of your chest keeping the elbows above the bar at all times.

  5. Return to starting position and repeat starting with the deadlift.

Trainer Tips:
During the deadlift, focus on your hamstrings and glutes by squeezing them as you rise back to standing position without engaging the lower back
Both movements should be slow and controlled without jerking motions

Make 'em Harder: This movement can be done with two dumbbells. You can also work on your core and balance by performing these moves on a BOSU.

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