09
Jul
8.9
Excellent
Bent Over Two-Arm Long Bar Row Images
Bent Over Two-Arm Long Bar Row Instructions
- Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
- Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
- Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
- Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Use a stirrup or double handle cable attachment by hooking it under the end of the bar.
- Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
- Repeat for the recommended amount of repetitions.
Variations: You can perform this exercise using a low pulley or T-bar row machine.
09
Jul
7.9
Good
Alternating Kettlebell Row Images
Alternating Kettlebell Row Instructions
- Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handles.
- Pull one kettlebell off of the floor while holding on to the other kettlebell. Retract the shoulder blade of the working side, as you flex the elbow, drawing the kettlebell towards your stomach or rib cage.
- Lower the kettlebell in the working arm and repeat with your other arm.
01
Jul
N/A
Not Yet Rated
Suspended Crunch Images
Suspended Crunch Instructions
- Adjust the straps so the handles are at an appropriate height. From a push up position in front of the suspension system, place your feet into the handles. Begin with your legs straight and your hips extended. This will be your starting position.
- Initiate the movement by flexing the hips and knees, drawing your knees towards your chest. Pause during the peak contraction, and then return to the starting position.
30
Jun
The Plate Twist is a dynamic core exercise that targets the obliques, abs, and lower back. By adding a weight plate, you increase resistance, making it a more effective workout for building core strength and improving rotational power. It’s an excellent choice for athletes and fitness enthusiasts looking to enhance stability, posture, and functional strength.
Plate Twist Video
How to Perform Plate Twist
Plate Twist Images
Step-by-Step Instructions:
- Sit in Starting Position: Sit on the floor with your knees bent, feet flat, and back slightly leaned back.
- Hold the Plate: Grasp a weight plate with both hands, keeping it close to your chest.
- Engage Your Core: Tighten your abs and maintain a straight spine.
- Twist Side to Side: Rotate your torso to the right, bringing the plate towards the floor beside your hip.
- Switch Sides: Immediately twist to the left, ensuring controlled and smooth movements.
- Maintain Control: Keep your movements slow and deliberate to engage the core effectively.
- Adjust Intensity: For a greater challenge, lift your feet off the ground to increase balance demands.
Plate Twist Benefits
- Strengthens Obliques: Targets the side abdominal muscles for a sculpted midsection.
- Enhances Core Stability: Improves balance and overall core strength.
- Boosts Rotational Power: Essential for sports requiring twisting movements, such as golf or tennis.
- Improves Posture: Strengthens stabilizing muscles for better alignment and reduced back pain.
- Customizable: Adjust the plate weight or add leg lifts for varied intensity.
Plate Twist Muscles Worked
Targeted Muscles
The Plate Twist primarily targets the obliques and rectus abdominis. It also engages the lower back, hip flexors, and shoulders for stability and control.
Related Exercises
30
Jun
9
Excellent
Oblique Cable Crunch Images
Oblique Cable Crunch Instructions
- Connect a rope attachment to a high pulley cable and position the mat on the floor in front of you.
- Take the rope with both hands and kneel approximately 1-2 feet from the column. Position the rope behind your head; your hands being next to your ears. This will be your starting position.
- Keeping your hands in place, pull the rope downward in a crunching motion. As you flex the spine, twist to bring your elbow to the opposite knee.
- Pause briefly at the bottom of the motion, and then return to the starting position.
30
Jun
7.7
Good
Kettlebell Windmill Images
Kettlebell Windmill Instructions
- Place a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward. Press it overhead by extending the elbow.
- Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell. Bending at the hip to one side, sticking your butt out, slowly lean until you can touch the floor with your free hand. Keep your eyes on the kettlebell that you hold over your head at all times.
- Pause for a second after reaching the ground and reverse the motion back to the starting position.
Variations: As you get more advanced, you can hold a dumbbell between your legs. You can also perform this exercise on a decline bench.
30
Jun
7.7
Good
Kettlebell Figure 8 Images
Kettlebell Figure 8 Instructions
- Place one kettlebell between your legs and take a wider than shoulder width stance. Bend over by pushing your butt out and keeping your back flat.
- Pick up a kettlebell and pass it to your other hand between your legs. The receiving hand should reach from behind the legs. Go back and forth for several repetitions.
30
Jun
9
Excellent
Hanging Pike Images
Hanging Pike Instructions
- Take a grip on pull-up bars, hanging with your knees together and your body nearly straight. This will be your starting position.
- Initiate the movement by flexing the hips, drawing the legs straight up keeping your legs locked in slightly bent position.
- Raise the feet as high as possible, attempting to touch the bar above you. Avoid swinging or cheating during the movement.
- Return to the starting position under control.
30
Jun
9
Excellent
Gorilla Chin/Crunch Images
Gorilla Chin/Crunch Instructions
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- Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
- Now bend your knees at a 90 degree angle so that the calves are parallel to the floor while the thighs remain perpendicular to it. This will be your starting position.
- As you exhale, pull yourself up while crunching your knees up at the same time until your knees are at chest level. You will stop going up as soon as your nose is at the same level as the bar. Tip: When you get to this point you should also be finishing the crunch at the same time.
- Slowly start to inhale as you return to the starting position.
- Repeat for the recommended amount of repetitions.
Variations: You can also add resistance by holding a dumbbell or medicine ball between your feet but this should only be done by the most advanced athletes. Alternatively, when you are very advanced you can also try the one-arm version where you grasp your wrist with your free hand and you work the obliques more.
30
Jun
7.7
Good
Frog Sit-Ups Images
Frog Sit-Ups Instructions
- Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
- Now bend at the knees and place your outer thighs by the floor (or mat) as you make the soles of your feet touch each other.
- Now try pushing both soles and bringing them up as near you as possible while you keep the outer thighs on the floor (or at least almost touching it). Tip: In this position your legs should create a diamond shape.
- Now, cross your arms in front of you by touching the opposite shoulders. This will be your starting position.
- As you exhale flatten your lower back to the floor while curling the torso upwards. Tip: This will be like performing the first 1/4 movement of a sit up. Hold at the top position for a second.
- As you inhale, slowly lower back to the starting position.
- Repeat for the recommended amount of repetitions.