12 Basic Exercises Molly Galbraith

MOLLY GALBRAITH, EDITOR

12 Basic Exercise You're Screwing Up

12 Basic Exercises You're Screwing Up

Table of Contents Contributing Authors by Selected Exercise:

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Jim Smith on Deadlifts……………………………………………………………

2

Zach Moore on Dumbbell Row………………………………………………..

3

Ben Bruno on Ab Wheel Rollouts……………………………………………

5

Jen Sinkler on Kettlebell Swings…………………………………………...

6

Lee Boyce on Barbell Bench Press…………………………………………..

9

Brett Contreras on Back Extensions & Military Presses…………

10

Carmen Bott on Pull-ups……………………….……………………………...

12

Kevin Neeld on Rear Foot Elevated Split Squats……….……………

14

Elsbeth Vaino on Single Leg Romanian Deadlift….…………………..

15

Jim Laird on Mindset……………………………………………………………..

17

Kelsey Reed on Farmer’s Walk………………………………………..……..

19

Sohee Lee on Lat Pulldown..…………………………………………………...

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12 Basic Exercises You're Screwing Up

Author: Jim Smith | Strength Coach and Proud Dad | dieselsc.com Exercise: Deadlift 1. No Tension – Many times lifters setup in the bottom position of the deadlift loose and without much consideration for tension. Then they try to pull the weight and their form immediately breaks down. Tension is required for everything we do in the gym and is more important as the weights increase. Tightening your entire body – sometimes called intermuscular coordination, irradiation or co-contraction – will lead to increases in strength, keep you in a good position throughout the lift and help to reduce the potential for injury. Remember, more tension equals more strength. 2. Immobility – Unfortunately, most recreational lifters and athletes have poor movement. Poor movement can be defined as poor mobility or even lack of stability through a specific range of motion. For strength training, we need both mobility and stability to properly perform any exercise. And if we don’t have it, our form breaks down and we lose our ability to create tension - this is when injuries occur. For the deadlift, we need the sufficient mobility in the hips, upper back and ankles, as well as, proper (core) stability during the movement – in accordance with our individual leverages (also called anthropometry). Dynamic mobility movements coupled with core (torso) stability and strength, will help to improve the setup and execution for the deadlift. As a side note, if a lifter can’t setup in a good position off the floor, move the bar up to a high rack pull position and progressively work your way back down as they demonstrate proficiency at each level, i.e., this is called the top-down training approach. 3. Push, Not Pull – One fantastic cue I use to help keep a good position off the floor is to stop thinking about pulling a deadlift. Many times during the first pull, a novice lifter’s hips will shoot up and their lower back with round. This might be a weakness issue or just simply a technique issue. Try this instead. Have the lifter get setup with a great amount of full body tension and lock their torso in place – by tensioning their entire posterior chain, bracing their torso and engaging their lats. In this position have them “push” the ground away and drive up as if they’re doing a leg press. Many times this will fix most issues at the start and allow them to begin the movement safety and with the greatest potential. 4. Don’t Be a Jerk – As the bar gets heavier, you’ll often see a novice lifter “jerk” the bar off the floor. They are trying to use momentum to overcome their lack of strength. This is a recipe for disaster. Have them “squeeze” the weight off the floor with complete control. This is done by starting the movement with deep-belly

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breathing, creating intra-abdominal pressure and using this bracing to create a high degree of full body tension. Dive bombing into the bar and jerking the weight is going to get you hurt eventually and wreck yo’ back. Properly sequencing the setup will also help. It should go like this: Find neutral standing posture => deep-belly breathe => develop intra-abdominal posture and brace => hip hinge with neutral torso (only far enough to grab the bar) => grab the bar => TENSION and lock torso in place => drive the ground away => LOCKOUT => hip hinge with neutral torso until the bar is at the knees again => return bar to the floor => REPEAT until AWESOME. Videos: How to Deadlift: http://www.youtube.com/watch?v=1nRRlk6264I Deadlift Lockout: http://www.youtube.com/watch?v=PUDZ4K5Om-A&feature=plcp Fixing the Deadlift: http://youtu.be/ZXfa3-SZNtI Hip Hinge: http://www.youtube.com/watch?v=QmO86A2gXMI Articles: How to Deadlift: http://www.dieselsc.com/how-to-deadlift Teaching Hip Hinge: http://www.dieselsc.com/learning-the-hip-hinge/

Author: Zach Moore | Strength Coach| zmoore.com Exercise: DB Row The DB Row is one of the best exercises you can perform to build a jacked back and healthy shoulders. It allows you to handle some heavy weight and train the muscles that so many of us neglect. However, the DB Row is also one of the top exercises people perform incorrectly. And, unfortunately, if you do not perform it well, then you are not able to reap its benefits. So here are some tips to get you performing a solid DB Row:

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12 Basic Exercises You're Screwing Up

1. Maintain a neutral spine. If your spine is not in a good position, then neither are your shoulder blades. This means that you will not be able to train the muscles you are targeting (the retractors) no matter how hard you try. Aim for a relatively straight line from head to tailbone. If you need to, place a PVC pipe or other stick on your back, and try to get three points of contact – your tailbone, your upper back, and your head. There should be a small gap between your lower back and the stick (it should be small enough to slide your fingers up to only your knuckles in it). 2. Squeeze shoulder blade back (retract). The DB Row should be performed by squeezing your shoulder blade back toward your spine. Many people perform the exercise by only moving their arm with no shoulder blade motion (see video below), which will not train the muscles we are after and can lead to shoulder problems. 3. Push away with stabilizing hand. Think about making your arm long. This will ensure that you have a stable platform to row from and will help you to achieve a more neutral spine. A common fault is for people to bend their elbow or to let their supporting shoulder blade “wing”, which occurs when the shoulder blade does not lie flush against the rib cage (see video below). Both of these faults decrease stability and less stability means less weight moved. Not good! 4. Keep wrist straight. Many people try to curl their wrist to get the dumbbell closer to their chest, but this will promote an anterior glide of the humerus. Therefore, keep the wrist straight and only bring the dumbbell up as high as you can. When you can no longer squeeze your shoulder blade back any further, that is as high as you need to go. 5. Keep chest square to the ground. This will ensure you are bringing the weight up with your arm and scapular muscles versus rotating your torso to get it up. Video demonstration of Tip #2: First two reps demonstrate poor form while the last two reps demonstrate proper form. http://www.youtube.com/watch?v=QGoeG8Tn_Hc&feature=relmfu Video demonstration of Tip #3: http://www.youtube.com/watch?v=3NzIRTx5jEA&feature=player_embedded

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Author: Ben Bruno | Strength Coach| benbruno.com Exercise: Ab Wheel Rollouts Ab wheel rollouts are one of those exercises that seem simple enough but are often butchered. It’s actually a much more advanced exercise than most people give it credit for. In fact, it’s actually probably too advanced—at least initially anyway. Most people just flat-out don’t have the anterior core strength to do them correctly right away, and even if they can, the exercise leaves them crippled with soreness the next day, bordering on a muscle strain. The two most common form flaws that I see are as follows: 1. Rolling out too far. Most people roll out further than they’re ready for and hyperextend at the lumbar spine. This transfers the stress from the anterior core (i.e. the abs) and puts it on the lower back, which is both dangerous and ineffective. 2. Keeping the hips flexed and the butt piked up. Ideally, you want to form a straight line from your knees to your neck. So what can you do to remedy these issues? 1. Follow proper progressions. Rather than jumping into using the ab wheel, start on your knees with your forearms on a stability ball. Once you have that down, extend the lever slightly by putting your hands on the ball. When that’s easy, then you’re ready to try the wheel. Be conservative and don’t roll out further than you’re ready for. 2. Know your limit. So how do you know what’s too far? You’ll know because it’s the point at which you start to arch your lower back. If you start to feel pressure or pain in your back, it’s a safe bet you’re not doing it right and either need to tighten up or regress to an easier variation. 3. Brace hard. Think about bracing your core before you start rolling out because if you wait until the point where it gets tough, chances are it’ll be too late and you won’t be able to maintain a neutral spine. 4. Tense your upper body. It also helps to think about tensing your upper body to help you stay tight. Straighten your arms at the start of the set and maintain that position throughout. While rollouts are ostensibly a core exercise, they really work

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the shoulders and lats to a great degree as well so pay attention to that and use it to your advantage.

Author: Jen Sinkler, RKC, KBA| Certified Kettlebell Instructor | experiencelife.com Exercise: Kettlebell Swings Bio: Jen Sinkler is a certified kettlebell instructor and the editorial director of fitness content for Experience Life magazine. Hang out with her at her Facebook page, Survival of the Fittest, or on Twitter @jensinkler. Links: http://www.experiencelife.com , http://www.facebook.com/survival.fittest & http://twitter.com/jensinkler

The kettlebell swing is a complicated exercise, and to do it well requires many steps, many reps and much coaching. Well…usually. This set of secret, simple, somewhat naughty cues can instantly morph a sad, squattylooking swing — you know the one I’m talking about — into a much more skillful one. The cues involve Reese Witherspoon. But first, let’s talk about what’s probably going wrong, and what should be going right.

Photo credit: John Du Cane

Fixing the Sinful Swing

The Unsuccessful Swinger…  does a squat instead of a hip hinge.  sinks the kettlebell handle below the knees at the bottom of the swing.  rounds the back (possibly).  raises the kettlebell in front of herself using the muscles of the shoulders.  has squishy guts in the top position.  is usually sporting a slightly baffled expression. The Successful Swinger:  hinges from the hips, sticking dat ass out.  uses her hips to move the kettlebell. Page 6

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   

maintains the natural arch of her back throughout the exercise. has rock-hard abs in the top position. keeps the shins vertical. appears to be having a good time.

If you’ve ever seen the movie Legally Blonde, you’re no doubt familiar with the “bend and snap” maneuver for attracting a man’s attention. And while it may do that, it also works like a charm for fixing a squatty swing. I invite you to watch the following clip with an eye to exercise. [Whispering: I see swinging people.] Click on the link to see the bend and snap video here: http://youtu.be/cYkawsbgNl4. The hardest part is to get everyone on board with playing this role (shy people and macho men occasionally balk, for some reason). But if you can swing them…. Cues to Use (You Flooze) 1. Push your butt back: Chase your ass toward the wall behind you with your hands. 2. Keep your boobs big: I want to be able to read the words on your shirt throughout the entire movement. Yes, even at the bottom. 3. Shove your hands into your crotch. Keep the kettlebell’s triangle high in your triangle, if you know what I mean. (If you don’t, the handle of the kettlebell [the first triangle] should always stay above your knees [the second triangle is the space between your thighs, up to your business — see illustration and never mind that it looks like I created it in the Draw Something app].)

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It’s worth noting that your triangle should be even smaller than pictured, in my opinion. Meaning, your forearms should be allllll up in your yoohoo at the bottom of your swing. I want you to scare yourself a little. Or a lot. 4. Make it look dirty: More bend and snap. Drive those hips back and forth. Only bend your knees as much as you need to in order to keep your back arched. Squeeze your glutes at the top, hard. 5. Make it look even dirtier: Seriously. Amp it up. Allow me to demonstrate: http://youtu.be/wL7Cd0zY0f0. If you prefer more professionalism, you might consider these cues instead. 

Think about the swing as a deadlift motion in fast forward.



Hike the kettlebell up and back, as you would a football.

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

Push your hips backward.



Retract your shoulder blades and maintain that position.



Keep your shins vertical.



Drive your hips forward forcefully, making the kettlebell float to shoulder height.



Form a plank with your body at the top of the swing. This means bracing your abs and creating a straight line from head to heel.



Repeat.

Saucy or straightlaced, swing on.

Photo credit: John Du Cane

12 Basic Exercises You're Screwing Up

Author: Lee Boyce | Strength Coach| leeboycetraining.com Exercise: Barbell Bench Press The exercise that I am going to discuss that you probably mess up is an old classic. It’s the glamorous (possibly over-glamorized?) bench press, and it’s the exercise that I see most commonly botched exercise in the gym. The weekend - certified trainers in a given box gym typically don't do it much more justice from a technical standpoint, either. As a fly on the wall, I've heard all sorts of cues that drive me up the wall. Here are some of my favorites: 1. "Lower the barbell to a 90 degree elbow angle." 2. "Hold the bar just outside the wide rings." 3. "Keep your feet planted with the back pressed fully flat on the bench." I could go on and on.... Regardless, this in itself should be more than plenty to fill a 500 word contribution. Truth is, it takes a pretty good understanding of biomechanics to "get" what a bench press asks of

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the body. I don't blame those weekend - certified trainers and novice trainees. Of course, that's no excuse. Let's start from the top. 1. The Setup - We have to remember that the bench press asks a whole lot of the shoulder capsule. Stability is the key here, so the tighter we can get our scapular muscles, the better off we'll be. When you first lie on the bench, don't hold onto the bar yet - focus on tucking your shoulder blades together and "puffing" your chest out in the air as high as possible. You'll notice that squeezing your blades together will arch your lower back off the bench. This has to happen, and it's fine. Make sure to pull the feet in so they're not out past your knees. Press into the ground through the balls of the feet, and feel stable. You shouldn't feel "comfortable" when you're set and ready to press. You should feel very "tight", "rigid", and "stable". 2. The Lift - The hand grip that people use on the bar should not be fixed to one standard. Depending on issues like shoulder health, arm length, and muscle emphasis, different grips can be implemented. For a standard bench press, a grip just outside shoulder width should be okay. Bring the bar all the way to the chest while making sure to "resist" with your upper back. Stay tight. When the bar is in contact with the torso, the elbows should be directly under the bar. This is what's sensitive to the grip you choose. If you have a wider grip, you'll end up with a higher point of contact on the torso, so the elbows can stay under. Narrower grip - lower on the ribcage. On the way up, let the feet help you! Time it so that you drive the feet into the floor to "help" the pressing part of the rep. Finish with the elbows fully extended, and the bar positioned directly over the shoulder for full support. Remember, the bench press is too large a movement to be just called a "chest exercise." It involves contribution from many parts of the body - most importantly the parts you can't see in the mirror! Apply these tricks of the trade and your bench press plateaus will be in the crypt for good.

Author: Bret Contreras | Strength Coach| bretcontreras.com Exercise: Back Extensions | Military Press When thinking of back extension, most people hear the word "back" and feel that the motion should revolve around the spine when they perform back extensions. But a good back extension is actually a hip extension. Follow these instructions to ensure you’re performing a good back extension:

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1. Hinge at the hips. Instead of hinging at the spine during this movement, you want to keep the spine stiff and rotate around the hips. 2. Go deep. Push your hips back until you feel a stretch in your hamstrings and then power the torso upward by squeezing the glutes. 3. Lockout properly. At lockout, you should feel a very strong glute contraction and your spine will be relatively neutral. If done properly, the back extension is one of the best glute exercises in existence. Once the exercise becomes too easy, add resistance by holding onto a dumbbell, kettlebell, or weight plate, or by hooking a mini-band around your upper back. The military press is another exercise that many people butcher, typically in an effort to use more weight. In doing this, people place their bodies at unnecessary risk. The most common way this exercise is done incorrectly is by leaning backward excessively and forcing the lumbar spine into hyperextension, thereby placing the posterior elements of the spine in danger. To perform the military press in a safe manner, make sure you’re doing the following: 1. Get in proper position. Take a shoulder width stance and a slightly narrower grip on the barbell than usual. 2. Stay Tight. Make sure you squeeze the lats, and squeeze the glutes to prevent lumbar hyperextension and anterior pelvic tilt. Tensing your entire body will also allow you to move more weight as you’ll be more stable. 3. Use the proper bar path. Press the barbell upward, and once the bar passes over the face, move the torso and head forward slightly so the bar is directly overhead at lockout. If you follow the instructions given above, you’ll ensure that you never do a back extension or military press incorrectly again.

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Author: Carmen Bott MSc. CSCS RKC| President: www.humanmotion.com Instructor of Kinesiology, Langara College N.S.C.A. Provincial Director

Exercise: Pull-ups If there is any exercise I see missing from the majority of ‘strength’ programs, it’s pull-ups. Sure, there are all kinds of new, and in my opinion, limited variations of this staple exercise such as suspension system inverted rows and power band assisted pull-ups. However, these second cousins do not compare to the relative strength gains one can achieve with a strict, full-body pull-up. Pull-ups are one of those exercises many struggle with technically and thus hesitate to master. For a big, burly man, it can be tough coming off a 265 lb bench to max out doing 4 ‘measly’ BW pull-ups and for the female fitness enthusiast, the pull-up can appear to be, literally speaking, “out of arm’s reach.” But, since strength is a skill, a correct pull-up can be learned and achieved. And once full-body tension becomes part of the technical equation, then the sky is the limit in gains in relative strength. First, let me clarify the semantics of the pull-up and define its action. The pull-up is classified as a closed kinetic chain vertical pulling exercise. A traditional or tactical pull-up relies on full body strength with no swinging or "kipping" (using a forceful initial movement of the legs in order to gain momentum). Think of the pull-up as an exercise that integrates the entire musculoskeletal system. Pull-ups are just as intense for your back muscles as they are for your abdominals and your quadriceps! So, do not let the internet fool you when you read, “Pull-ups isolate the lats.” At the local gym and even on “You-tube University” you will see all kinds of versions of the pull-up. You might see bent knees or legs dangling like they have lost their life. You will see rounded upper backs and shoulders elevated up to the earlobes. You will see super wide grips and narrow underhand grips, incorrect breathing strategies, and the use of straps. These are all technical flaws in my opinion, if your goal is to improve your strength. The pull-up in its true form isn’t simple at all; it requires the ability to generate high levels of muscular tension and the mental focus of a race car driver. Here is an example of an incorrect pull-up: http://www.youtube.com/watch?v=tAZaHzd6qAY During a traditional pull-up, the trunk links the upper body to the lower body through a high-tension posture called the hallow position, practiced by gymnasts. To do this, imagine Page 12

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hanging from a pull-up bar with your knees locked out, quads tight, your toes pulled upwards and your trunk/abdomen rock hard. Even a beginner can learn this technique through negatives or partial reps. Here is an example of a correct tactical pull-up: http://www.youtube.com/watch?v=tZ2o4Lx_u_0 Now onto the important stuff right? The technical and programming details that will lead you right into pull-up greatness! Rule 1: In agreement with Pavel Tsatsouline’s scientific rationale: Do not train to failure. It is too hard for the nervous system to bounce back from this. Plus, I argue that in order to maintain maximal tension, one cannot push the limits. Instead, do several sets (more than 5) and always leave one to two clean, strict reps in the bank. If you can only do one rep, start with one. If you can only do a negative rep, begin there. Let the protein filaments of the muscle fibers have an opportunity to greet each other at your weakest angles – this is the key to strength! And keep at it. Rule 2: Vary your grip. Change from an overhand, shoulder-width grip to an overhand thumbless grip and even try a neutral grip (where palms face each other). Vary these each training session. It is also always a good idea to try doing pull-ups from different apparatus, like monkey bars at the park. To spare your elbow and shoulders, do not do wide grip pull-ups or underhand grip chin-ups. And, avoid behind the neck pull-ups as they have more cost to the spine than they do benefit. Rule 3: Grip harder with your ring and pinky fingers. This is a gem I picked up on my own as I experimented in the gym. I found that if I applied pressure with the outside of my palm into the bar and squeezed really hard with both last 2 fingers, while maintaining an open chest posture, I could facilitate a slight external rotation of my humerus on the up phase which is a much safer and smoother motion for the gleno-humeral joint. Rule 4: Perfect practice. Open your chest. (Do not lift your chest). Posture is key on this exercise. Keep your shoulders away from your ears on both the up phase and the down phase of the pull-up. If you cannot maintain strict form, then regress to negatives again or reduce your volume. You must also lock out your knees and hold your lower body very rigid as you pull upwards. If you are doing it correctly, your legs will travel upwards as a consequence of tight abdominals and locked knees (remember, the muscle that crosses your hip joint?) A tip: Hold a foam roller between your thighs, just above your knees to encourage intermuscular coordination. Rule 5: Train frequently and be specific. If you want to improve on pull-ups, then do pull-ups. Sounds obvious doesn’t it? Lat Pulldowns and variations alike will not transfer well to this exercise because it does not engrain high tension techniques. Page 13

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You can train this lift 2-4 times per week. Two days per week, you can do more volume and make it the main focus of your training session and on the other 2 days, you can ‘sprinkle in’ a pull-up here and pull-up there. Happy pull-ups! ~ Coach Bott

Author: Kevin Neeld | Strength Coach| kevinneeld.com Exercise: Rear Foot Elevated Split Squat Rear-Foot Elevated (RFE) Split Squats or “Bulgarian Split Squats” have gained a lot more attention over the last several years as more training professionals and fitness enthusiasts recognize the benefits of single-leg training. In many cases, RFE Split Squats have become “primary lifts,” replacing or serving as an adjunct to back squats, front squats, deadlifts, and stiff-legged deadlifts. As a result, the trend has been to test the upper levels of loading with this exercise, which necessitates that the lifter has internalized perfect exercise technique, a step that some tend to gloss over. Here’s a checklist of tips and exercise cues to ensure that you’re performing RFE Split Squats perfectly. 1. Set and keep your feet/legs hip-width apart. An easy way to set up properly is to start standing with your feet hip-width apart and your calves against the bench. Take a big step forward with one foot, then reach back for the top of the bench with the other one. If you set up too narrow, your balance (e.g. lateral stability) will be compromised and it will negatively affect your ability to move heavier weights, and will likely result in some pretty nasty compensations. 2. Keep your hips square and level. Throughout the entire lift, your hips should face straight ahead and should remain level. It’s common for the hips to open up away from the front leg and/or tilt down away from the front leg, which changes the way the load is dissipated through the spine and SI joint. If your hips remain square and neutral until a specific spot at the bottom, it’s possible that you have a structural limitation that is forcing the compensation and it’s smart to simply stop above that point until you can get it checked out by a physical therapist. 3. Stay tall. This is a cue I’ve used more in place of “chest up.” When people hear chest up, they have a tendency to arch excessive through their lower back. Thinking of

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staying tall often helps the lifter change a lot of things for the better, including keeping a neutral spine and braced core. 4. Keep your front knee on top of your ankle. The front knee is a common place for a number of flaws with this exercise. Those with poor hip internal rotation control or foot stability issues will see their knee collapse inward as they descend into the movement. Others may have their weighted shifted too far forward and drive their knee well over their toes, often pulling the heel off the floor. Finally, some initiative driving out of the hole by extending the knee in a way that shifts their weight back further so the knee travels behind the ankle. In every case, it’s helpful to think of keeping your front knee positioned directly above your ankle to mid-foot. Your knee should be pointed straight ahead or slightly biased toward your pinky toe. 5. Squeeze your butt. Another strategy to ensure that the pelvis doesn’t bias toward anterior tilt and lead to excessive lumbar lordosis is to lightly squeeze the butt on the back leg. 6. Take in air at the top. The traditional “breathe in on the way down and out on the way up” recommendation won’t cut it when you start to move heavy weight. Suck your air in at the top and brace your midsection as you descend down and drive out of the hole. Let a little air out as you lock out at the top and suck a little more in before going back down. Maintain your brace throughout! As with any exercise, the degree to which you’ll benefit depends highly on how proficient you are with the movement. Use the above points as guidelines to help ensure you master your technique before you start loading up with more weight.

Author: Elsbeth Vaino B.Sc., CSCS | Strength Coach| www.customstrength.com Head Trainer: www.customstrength.com Fitness and nutrition articles: elsbethvaino.com Editor and Founder: www.femalefitnessforum.com [email protected]

Exercise: Single Leg Romanian Deadlifts I love single-leg Romanian deadlifts, or SL RDLs. I love how well it works the glutes, hamstrings, and back. I also love that it works one leg at a time which identifies (and allows me to correct) any imbalances. This one is particularly important for my athlete clients

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whose sport has a dominant side. Lastly, the exercise has a side benefit (literally!) of developing rotary core stability. Or at least the SL RDL does all of this when done properly. I have seen some truly atrocious SL RDLs. Often they resemble a weeping willow: with the rounded and rotated back helping the torso droop down from the hips and the "up" leg also dangling. Seeing those makes me want to weep! And those who do them this way will eventually weep as they recover from a disc herniation. http://lilliesloves.files.wordpress.com/2010/04/weeping-willow-in-the-park-judyminderman.jpg A proper SL RDL can be difficult for some as it requires strength, balance and movement quality. Here are some tips to help you perform well with the SL RDL: 1.

Pick a spot on the floor to look at. Ideally the spot should be 5 to 10 feet in front of you. This will help you stay balanced and focused through the movement while also helping you to keep a packed neck (neutral neck position instead of looking up which arches your neck).

2.

Lead with the leg. Often people try to do the SL RDL by bending the torso forward first and then lifting the leg. This usually leads to the weeping willow posture, and drains any core tension. I coach my clients to lead with the leg and as the leg lifts, it will push the torso forward. I sometimes follow this up with a reference to the bird toy that drinks water.

http://www.youtube.com/watch?v=oQkSOcPLfP4 -or – http://www.scientificsonline.com/media/catalog/product/cache/2/image/348x/9df7 8eab33525d08d6e5fb8d27136e95/3/0/3053617_4.jpg 3.

Keep the back straight. This is actually the most important cue, but it often just happens as a result of the two previous cues, which is why it is listed third. All of the movement in this exercise happens in the hips; the core muscles work hard to prevent rounding and rotation in the back.

4.

Hold the hips parallel to the floor. People tend to let the hip on their moving side rotate up toward the sky. For many, just pointing this out will correct the problem, whereas for others, there is an underlying movement limitation (often tightness in the hips or hamstrings). For the latter, I will cue them to "reach toward the opposite foot " with the toes of their moving leg. For those who tend to rotate the hips up, I will tell them that it should feel as though they are rotating the hip on the moving side downward. To these people, rotated up feels like neutral, so I ask them to feel like it is rotated down, which will actually be neutral. Page 16

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5.

Shoulders back. This is a cue I use to help people maintain good posture throughout this movement and to help ensure the lats contribute to the core and back stability of the movement. But remember it's shoulders back, not shoulders up!

6.

Keep a 10-15 degree bend in the stance leg. This is to ensure better glute activation, while also calling on the muscles of the foot to get involved. It ensures the muscles are helping to stabilize instead of just trying to stack oneself on the joints.

7. Touch down in between reps. Ultimately this is a strength exercise, not a balance exercise. Yes, it develops balance as well, but once we add weight to this exercise, it is no longer the time to add extra instability. Hopefully these cues will help ensure you maintain correct form next time you do a single leg RDL.

Author: Jim Laird | Strength Coach| JMStrength.com Exercise: Mindset When Molly asked me to contribute to this article with a basic exercise that most people perform incorrectly, many exercises popped in my head. However, what I think will be more helpful to the audience of this article in the long-run, is instead of a basic exercise, I wanted to discuss the mindset that I see so many people have that I feel is incorrect/detrimental to their health/results. This mindset that I battle so often with my clients (and myself for a long time) is the idea that you have to beat yourself into the ground, or that your workout has to be brutal and you have to feel wrecked after every workout to get good results. This is simply not true and in fact, over time I have noticed that consistency and putting more effort into recovery (so you can train harder) is what will give you the best long-term results. Your goal should be to stimulate a response, not annihilate yourself, and especially if you’re a beginner, it doesn’t take that much to get better. Below I am going to discuss what I believe you should do to correct this mindset and get the maximum results with minimum effort. 1. Get healthy so you can train hard, don’t train hard to get healthy! This one is completely counterintuitive to the philosophy most people have regarding exercise. They think they must train to get healthy, but they don’t realize that an unhealthy body won’t respond well long-term to hard training.

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2. Put more effort into your recovery than training. Focus more on sleep, nutrition, stress management, meditation, and recovery modalities than you do on your training. And keep in mind that stress from everyday life can be as stressful or more stressful to your system as a whole, than a workout. And just so you know, a 12-14 hour workday doesn’t really constitute a true “rest day.” Just because you didn’t “work out” doesn’t mean that you rested. Think of your body like a bank account. For most people, if you’re constantly taking more out than you’re putting in, then you will eventually run into trouble. This trouble can rear its ugly head in numerous ways. It could appear as insomnia, depression, acute or chronic injury, hormonal imbalance, body fat gain, loss of muscle mass, decreased results in the gym, and many other issues. Once these problems show up, you’ve already dug a pretty deep hole. Typically, things have been going awry in your body for quite a while before you notice the above symptoms. 3. To steal a term from Paul Chek, you must “work in” before you can “work out.” “Working in” encompasses things like light walking, meditation, Tai Chi, foam rolling, and other activities that restore the body back to normal, so that it can be prepared for hard and heavy training. 4. In short, follow these guidelines to get healthy enough to train: a. Get your Vitamin D levels checked. While there is some debate about optimal Vitamin D levels, we typically see levels between 50 and 70 ng/mL recommended. If your level is out of this acceptable range, you can improve this by getting moderate and consistent amounts of sun exposure based on your skin tone and family history (15-25 minutes a day is often plenty for Caucasians, African-Americans would most likely need more). You can also supplement with Vitamin D capsule or spray with 4,000-8,000 IUs being a generally safe, but effective dose. Keep in mind however, that too much Vitamin D can be toxic, so make sure you consult a medical professional for testing and to help you get your levels in the correct range. b. Sleep in a pitch black room and try to go to bed at the same time every night (well before midnight is possible). Exposure to natural and artificial lights can interrupt sleep and interfere with the production of important hormones typically produced during sleep. Sleep is when your body is supposed to repair the damage done to your cells during the day, and if you don’t get enough sleep, don’t get quality sleep, and/or don’t sleep at the optimal times of day, you won’t get the full restorative benefits of a good night’s sleep. c. Go for a 20 minute walk outside every day. This will help clear your mind and allow your body and mind to relax. The purpose of this isn’t necessarily exercise, although it will have a lot of the same benefits of exercise like you can see here, but it will force you to slow down and just enjoy being outdoors and breathing fresh air. *Until you try it, you won’t realize how difficult it is to actually slow down and do nothing but be. You will quickly recognize how fast paced and crazy your everyday life is and how refreshing it can be to experience a change of pace. If you aren’t able to take a walk outside, sitting Page 18

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quietly for 5 minutes and focusing on deep breathing will have many of the same benefits. d. Focus on whole, unprocessed foods that are nutrient dense. This includes but is not limited to: grass-fed beef, wild-caught fish, whole organic eggs, and all sorts of fruits and vegetables. Don’t forget to include healthy fats as well from sources like coconut oil, pasture butter, and avocado. e. Dedicate more time to recovery modalities like foam rolling, Epsom salt baths, massage work, acupuncture, and ART. These are the things that we must do to allow us to stay healthy, and maintain training at a high level, over a long period of time. These are also the things that the majority of people who train regularly, fail to do. If you do all of these things listed above, you will be setting yourself for not only long-term health but long-term success in your training as well.

Author: Kelsey Reed | Strength Coach| stronggirlswin.com Exercise: Farmer’s Walk "Pick up heavy stuff and walk around," is easily my favorite Dan John quote. It's also the simplest piece of advice for anyone looking to get stronger. But oooooh, I see this exercise done incorrectly all the time and it drives me crazy! Too much weight + poor posture = a desperate Quasimodo-esque shuffle from one spot to another. So how do you capture all the goodness that is the farmer's walk without crumpling your spine into a mass of goo? Here are some basic tips for a classic farmer’s walk: 1. Choose the appropriate weight. Choosing a weight that’s too heavy will encourage poor form and choosing a weight that’s too light won’t do anything at all. So make sure you choose a weight that’s challenging that still allows you to use good form. 2. Walk tall. Think "ribs to the ceiling" and walk proudly. 3. Pick up your feet. You're not 100 years old, don't shuffle like you are. 4. Be in control. The weight shouldn't be swinging wildly as you walk nor should you be sprinting to the end point because you can't hold on a second longer...you should be walking in a measured, controlled pace. Page 19

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5. Brace your core. Bracing hard in your core will help protect your spine, control your body, and help you get the most of this exercise. 6. Chalk up. It's heavy (or at least it should be) and chalking up with help keep your hands from slipping. You don’t want your grip to give out 5 seconds into the exercise because your hands are sweating. And a little chalk goes a long way! That's it. Simple exercise, simple execution. Now go pick up something really heavy and walk around with the newfound confidence that you’re doing it correctly.

Author: Sohee Lee | NSCA CPT| soheeleefitness.com Exercise: Lat Pulldown The lat pulldown. It’s a classic exercise that you will probably see performed at every gym in America. You know what else you will see? You’ll see it being performed incorrectly. It’s painful to watch people at the gym wildly swinging their bodies every which way, depending heavily on momentum to yank them practically off the seat and then using just their arms to get the bar back down. When that happens, the point of the exercise has been entirely overlooked. Below are some tips to keep in mind when executing the lat pulldown: 1. Start with the right grip. Too often, I see folks using far too wide of a grip on the bar, mistakenly thinking that wider is better. This is not the case. If shoulder and elbow health are a priority, your hands should hold the bar at about shoulder width apart or at the bends of the bar to avoid problems. Prone, supine, and neutral/parallel grip are all fine. 2. Use your shoulders. Think about pulling your elbows down at the bottom of the movement instead of relying solely on your arms. Remember that you’re targeting your latissimus dorsi, not just your biceps. It should be an active downward shrug of the scapulae at the bottom of the movement and an elevation of the shoulders at the top. 3. Keep a neutral spine. Often, in an effort to pull down a weight that is far too heavy, individuals end up swinging their bodies back until they are practically lying down. Other times, the back is hunched over. The back should be neutral or slightly arched throughout the entire movement. Imagine opening up the chest when the bar comes down.

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4. Stop at the chest. The goal is not to bring the bar as low as possible; when that happens, the abs are targeted, which is fine - but that’s not the point. Keep the chest high and think about meeting the bar with your chest as you bring the bar down. Again, watch the back here, as it’s easy to want to cave in at this point. 5. Use full range of motion. The bar should go all the way up and your arms should be perpendicular to the bar at the top of the movement. You’re only cheating yourself if you stop halfway, which is something a lot of folks tend to do. If the bar goes up and you have trouble pulling it back down without breaking proper form, then the weight is too heavy. Check your ego at the door next time and lower the weight. Momentum should have no place in a well-executed lat pulldown (unless you are a very advanced lifter using an advanced training technique). But this is usually not the case. Keep that in mind the next time you perform this exercise. Follow the steps above to get stronger and really target the lats.

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