Categories
Home Workouts

Home Workouts for Beginners

workouts for beginners

If you type in “best beginner exercises” on Bing you will end up with over 10 million results. If you then do the same on Google, you will notice the results are a bit more, giving you over 20 million pages to sift through (that’s a hell of a lot of results!).

If you are a beginner at working out this is going to be a real pain for you as you probably won’t have the time to trawl through all of these different work outs.

So let’s whittle it down for you and take a look at one exercise program that is a fantastic way to get you started on your successful path to physical fitness.

This is a very easy program to get you started and not only is it free, you can do it anywhere and at any time without the need for any extra equipment.

If you are an absolute beginner at working out, this is definitely the program you should have a go at.

Body Weight Training

You may have heard of the term callisthenics and this is what this exercise form used to be called.

All that is needed is your own body weight and you will then perform exercises such as sit-ups, planks, squats, pull-ups, chin-ups etc.

Have a look at the reasons below as to why body weight training is so great for beginners:

1 – There are so many different body weight exercises that you can do that are so easy and that is why they are perfect if you are a beginner. You can perform these more or less any way in order to suit your own physical needs.

A body weight training plan can be designed so that it is perfect for you if you are just starting out on the physical fitness path or if you need to do it for rehab reasons because of an injury, there are all different scenarios as to why you may start body weight training.

2 – These types of exercises can be done anywhere.

A lot of beginners in fitness do not want to join gyms for a number of reasons, the main one being the intimidation factor where you will be faced with lots of fit looking, muscly bodies etc as this can make you feel self-conscious.

So much so that you stop yourself exercising because you don’t want to face the gym!

Body weight training uses your body only and therefore you can complete the exercises anywhere and at any time of the day or night.

3 – Body weight training is great for everyone no matter what stage you are at with your fitness. Beginners can complete these exercises but also even the fittest athletes will use these as well in order to remain healthy, muscular and toned.

4 – Another major benefit of body weight training is the cost. Because all you need is the weight of your own body, you can get fit and work out without it costing a penny.

Of course you can buy small additions to help you if you want, such as resistance bands or dumbbells, but this is not necessary.

You can get into great physical shape by using the weight of your body, along with gravity and this is why body weight training is a great program to start off with if you are an absolute beginner in physical fitness.

 

Categories
Yoga

Cy-Yo A Cool New Way to Develop a Healthy Body and Mind

Cy Yo Workouts

If you are looking for a great new way to combine developing your body and your mind at the same time then look no further than Cy-Yo.

Utilizing a new way to exercise, Cy-Yo is a combination of cycling and yoga.

Cy-Yo is not only an intense workout that burns fat reduces stress and improves the body, but it is also a way to give you some peace of mind and release negative energy, replacing it with positive energy.

During a Cy-Yo workout, you will find a connection between your body and mind and you can use that connection to reach the best benefits for overall well-being and health. With Cy-Yo, you can truly live a happy and healthy life.

So what is Cy-Yo?

Basically it is a workout that combines both cycling and yoga to create a workout that benefits both the body and the mind.

It was developed by Curt Dalton, A fitness expert near Boston, Massachusetts who specialized in (yea you guessed it) cycling and yoga.

Dalton wanted to find an exercise that took the intensity of Western exercising and combined it with the Eastern belief that the body and mind are connected and reliant on each other.

By using these two philosophies, he combined the vigorousness of cycling and the calming, peaceful nature of yoga to create a form of exercise that not only improves cardio and burns fat, but it also helps with the mind and spirit.

CY-Yo Warm up

Cy-Yo sessions last one hour and begin with a 10 minute yoga warm up. This warm up helps to relax the mind and the body and prepare you mentally and physically for exercise. After yoga, you will cycle for 40 minutes, but it isn’t normal cycling.

While exercising, you must pay attention to your energy center and release negative energy through proper breathing. After the cycling class, a 10 minute yoga cool down finishes the class. This helps to not only cool the body down, but it also refocuses your mind on positive energy.

How Popular is Cy-Yo?

It has been steadily gaining more and more interest since it was developed. In today’s busy and stressful world, it is important to find ways to relax the body and mind.

Cy-Yo is a perfect way to not only stay healthy and fit, but it is also a great way to center your body and mind and let you feel a general well-balanced health.

As more and more individuals try it out and discover the great benefits and healthy results, it will only become more and more popular among anyone wanting to find health and peace.

The Core Principles

The point of Cy-Yo is to link the body and the mind to improve both and find an all-over sense of health and happiness. The basic belief behind it is that the body and mind are connected. In order to have a healthy mind, you must have a healthy body, and in order to have a healthy body, you must have a healthy mind.

The techniques used in Cy-Yo, help to make you aware of your body and mind and let you reach a higher level of healthy living. Only through calming the mind can you truly reach top efficiency when exercising.

Cy-Yo allows you to release negative energy while cycling and replace it with good positive energy. This not only helps to give you better results, but it also improves the health of your mind and spirit.

Negative energy and stress can lead to serious health concerns, including high blood pressure, alcoholism, sexual dysfunction, insomnia and acid peptic disease.

By connecting the body and mind, you can ensure that you are improving your mind as well as your body during exercise.

Attending a Cy-Yo Class

When you go to try out your first class, you might not know what to expect, but it isn’t too different from any other cycling class.

The only difference is that you must also focus on your mind not only your body as you exercise. This could be difficult for people who are used to standard Western exercise, so it may be difficult at first to pay attention to your mind.

The class will begin with yoga. A 10 minute yoga warm up will get the blood flowing and the muscles warmed up to avoid injury during cycling. However, the yoga is meant to serve as more than a simple warm up.

The yoga is also a means to open the energy centers in your body and allow you to find a peaceful state of mind before cycling. By relaxing your mind and finding a peaceful state, you will see better results during the cycling portion of the class.

After yoga, you will move on to the cycling portion of the class. This portion is much more intense than the yoga and allows you to increase heart rate, improve overall health and lose weight.

However, as with the yoga, there is more to it than simple cycling. During this time, you must focus on your body and your breathing. Using visualization techniques and breathing patters, you can target stress zones and even reduce stress.

You must also release all your negative energy, replacing it with positive energy and detoxify your body to increase your energy fields. These will leave you with better results for both your body and mind.

Cy Yo YogaThe last portion of the class is another 10 minute yoga workout. This is used to help the body cool down after cycling to ensure you do not obtain injury. Of course, like with the yoga warm up, there is another layer to this cool down.

The yoga will also relax and refocus your mind. Since Cy-Yo is an exercise that focuses on the body and mind, you can think of the yoga warm up and cool down for your mind as well as your body. It gets the mind ready and open for optimum exercise results and then it relaxes it again after cycling.

One of the most important elements to the Cy-Yo class is music. The music is usually more energetic than usual yoga music. It is designed to help increase your heart rate and assist you in releasing negative energy and pulling in positive energy. The most popular forms of music are Celtic tunes.

The Benefits of Cy-Yo Workouts

There are many different benefits to Cy-Yo. The most obvious are general health related that you will get through basic cycling and yoga.

These can include:

• Heart Health – Aerobic exercises such as cycling help to improve the overall health of your heart. It can help protect you against high blood pressure, heart disease and high cholesterol.

• Muscles – Both cycling and yoga help to improve your muscles. Cycling can help build and tone muscles in the lower half of your body, and yoga can also help tone muscles all over your body, depending on the yoga position.

• Weight Loss – Like other high-intense activities, cycling can help to burn fat and keep it off. It even helps to improve your metabolism. This can help to lower your risk of diseases like diabetes.

• Lifespan – Cycling and yoga help to increase your lifespan by giving you a healthy body with lower risk of common diseases.

• Coordination – Both Cycling and yoga can help with coordination and balance.

• Immune System – Cycling helps to strengthen your immune system. It is also believed that it may help reduce your risk for some types of cancers.

• Spine Health – Yoga is a great way to improve your spine. Many of the positions help to strengthen your back and the muscles that help support your back.

• Better Sleep – Exercise also helps with improved sleeping habits by using excesses energy that might keep you awake. It also helps because it tires out your body and forces it to relax and rest at night.

• Mental Health – Exercise helps to improve your mental health and puts you in a better state of mind.

• Self-Confidence – Cycling and yoga are a great way to build self-confidence. Not only does exercising make you feel better about yourself, but the physical results will give you more confidence in your appearance.

These general benefits to cycling and yoga are great, but when cycling and yoga are combined to form Cy-Yo, those results are even better. By putting you in a great state of mind before, during and after cycling, a Cy-Yo class ensures that you will produce the best results from exercise.

Secondly, the mental health from Cy-Yo surpasses regular exercise. Not only do you get the normal benefits, but while you exercise, you are actually specifically working to improve your mental and spiritual well-being.

By releasing negative emotions and replacing them with good ones, you detoxify your body from all the stress and negativity of life, which will result in a happier you.

Why is Cy-Yo so Enjoyable?

You will love Cy-Yo because it takes two fun exercises and combines them for fabulous results. The peaceful feeling you discover during Cy-Yo and the peace of mind that results makes it a great way to stay fit.

Cy-YoNot only will it give you that euphoric feeling that comes with exercise, but the yoga warm up, release of negative energy and yoga cool down will help to intensify it even more. Cy-Yo will make exercise fun because it will put you in a great mood and state of mind.

This is definitely a great way to stay fit in both body and mind. It allows you to find a link between your mental health and your bodily health to create an exercise regimen that will give you the best results possible.

Cy-Yo is certainly gaining in popularity, so it will be around for quite some time to come. The great combination of cycling and yoga make Cy-Yo something that really works and isn’t a gimmick.

These workouts are something that you can do in the comfort of your own home once you learn how to do them.

So don’t be afraid to give one of them a try and you may well discover a new well-balanced you.

Categories
Weight Training

Barbell Upright Row (How to Perform it Properly Step by Step)

Barbell Upright Row

 

The barbell upright row is a good exercise for building size and strength in your upper back region and your shoulders.

To develop larger and stronger muscles, load the barbell with a weight that you can easily complete 4-8 reps of the exercise with.

To improve your muscle tone and endurance, choose a weight you can complete 12-16 reps of the exercise with.

Here’s how to perform the barbell upright row:

1. Put the barbell down by your feet and stand behind it with your feet a shoulder width apart.

Barbell Upright Row

 

2. Bend over at the waist and grab the barbell with both hands using an overhand grip.

Barbell Upright Row

 

3. Straighten up at the waist, raise the barbell up off the ground and rest it against the top of your legs.

Barbell Upright Row

 

4. Bend your arms and lift the barbell up to shoulder height. Use the muscles in your shoulders and upper back as you perform this movement.

Barbell Upright Row

 

5. Straighten your arms and lower the barbell back down so that it’s in front of your legs.

Barbell Upright Row

 

6. Go over steps 4-5 for your desired number of reps, then place the barbell on the ground, stand up straight and rest for 1 minute.

Barbell Upright Row

 

7. Repeat the exercise two to three more times.

Barbell Upright Row

 

This exercise can also be performed using a straight bar attached to a low pulley as well as using dumbbells.

 

Word of Caution:

You should really only perfom this exercise with lighter weights, and you should make sure you have mastered the proper form and correct execution, as it is not uncommon to sustain shoulder injuries.

 

 

 

Categories
Weight Training

Romanian Deadlift (WORKOUT WITH PROPER FORM AND TECHNIQUE)

Romanian Deadlift

The Romanian deadlift or straight leg deadlift workout is said to be one of the best barbell movements for your legs and back.

But you must make sure that you get your technique right and use proper form.

To develop larger and stronger muscles, load the barbell with a weight that you can complete 4-8 reps of the exercise with.

If you want to improve your muscle tone and endurance, choose a weight you can complete 12-16 reps of the exercise with.

Here’s how to perform the Romanian deadlift with a barbell.

1.Place the barbell on the ground in front of your feet and stand with your feet a shoulder width apart.

Barbell Romanian Deadlift

 

2. Bend at the waist and grab the barbell with an overhand grip. Keep your hands around a shoulder width apart.

Bar bell Romanian Deadlift

 

3. Return to a standing position, lift the barbell off the ground and rest it in front of the top part of your legs.

Barbell Romanian Deadlift

 

4. Bend at the waist, keep your shoulder blades engaged and lower the barbell down, stopping just before it touches the ground.

Barbell Romanian Deadlift

 

5. Straighten at the waist and bring the barbell back up so that it’s resting in front of the top part of your legs. Keep your shoulders engaged and lift with your hamstrings.

Barbell Romanian Deadlift

 

6. Repeat steps 4-5 for your desired number of reps, then place the barbell on the ground, stand up straight and rest for 1 minute.

Barbell Romanian Deadlift

 

7. Repeat the exercise two to three more times.

Barbell Romanian Deadlift

 

This is a great isolation strength exercise for targeting the hamstrings and the glutes.

 

 

Categories
Weight Training

Barbell Front Squat (PROPER FORM STEP BY STEP)

 

Barbell Front Squat benefits
The barbell front squat is an excellent compound movement for strengthening and building up the muscles in your core and lower body.

If you want to get yourself larger and stronger muscles, load the barbell with a weight that you can complete 4-8 reps of the exercise with.

On the other hand if your goal is to improve your muscle tone and endurance, choose a weight you can complete 12-16 reps of the exercise with.

Check out below to see how to perform the barbell front squat, and don’t forget to watch the video at the end:

 

1. Stand with the barbell in front of you with your feet a shoulder width apart.

Barbell Front Squat

 

2. Bend your knees and lower your butt down until it is in line with your knees. Then bend yourself forward at the waist and grab the barbell with an overhand grip.

Barbell Front Squat with form

 

3.  Stand up straight, lift the barbell off the ground and rest it against the front of your legs.

Barbell Front Squat form

 

4. Bend your arms and curl the barbell up to shoulder height.

Barbell Front Squat with form

 

5. Rest the barbell against your shoulders, and support the weight with your hands and your shoulders. Then bring your elbows up high and out in front of your body.

Barbell Front Squat proper form

 

6. Hold the barbell steady in this position, then slowly bend your knees and lower your body down toward the ground.

Stop when your butt is just below your knees and maintain an upright posture at all times.

 

Barbell Front Squat benefits

 

7. Straighten your legs and raise your body back up. Keep your elbows held out in front of your body and your body straight.

Barbell Front Squat

 

8. Repeat steps 6-7 for your desired number of reps, then place the barbell on the ground, stand up straight and rest for 1 minute.

Barbell Front Squat

 

9. Repeat the exercise two or three more times.

Barbell Front Squat

 

Cautionary Note: This exercise is not recommended if you have back problems.
You can substitute it with the dumbbell squat variation or a leg press machine instead.
If you have a good healthy back, make sure you use perfect form and don’t ever slouch the back forward as this can cause you some back injury.
Be mindful as well with any weight used; if you are in doubt, use less weight rather than more.
The barbell front squat is a safe exercise but only if performed properly.

 

 

Categories
Weight Training

Bent over Barbell Row (PROPER FORM STEP BY STEP)

Bar bell Bent Over Row

 

The bent over barbell row is a brilliant compound movement for your upper body which works not only your arms, but also your back, shoulders and core.

If you want to develop larger and stronger muscles, you need to load the barbell with a weight that you can complete 4-8 reps of the exercise with.

In order to improve your muscle tone and endurance, you need to select a weight you can complete 12-16 reps of the exercise with.

Here is how you use proper form to carry out the bent over barbell row:

 

1. Stand with the barbell in front of our legs and your feet about shoulder width apart.

Bent over barbell row

 

2. Bend forward at the waist and grab the barbell with both hands using an overhand grip.

Make sure that your hands are about a shoulder width apart.

Barbell Row

 

3. Straighten your waist, lift the barbell off the ground and rest it against the front of your legs.

Make sure you keep your legs and body straight.

Barbell Bent Over Row

 

4. Bend forward at the waist and bend your knees slightly.

As you do this, keep your arms straight, keep your knees in-line with your feet and hang the barbell in front of the lower part of your legs.

Bent over bar bell row

 

5. Hold your legs and body in this position, then slowly bend your arms and row the barbell up toward your chest, stopping a few inches before the barbell touches your chest.

Bar bell Bent Over Row

 

6. Keep holding your legs and body in this position, then slowly straighten your arms and lower the barbell back down in front of the lower part of your legs.

Barbell Bent Over Rowing

 

7.  Repeat steps 5-6 for your desired number of reps, then place the barbell on the ground, stand up straight and rest for 1 minute.

Bent over barbell rowing

 

8. Repeat the exercise two or three more times.

Bent Over Barbell Rows

 

Cautionary Note: This type of exercise is not really recommended for people that have back problems. A Low Pulley Row would be a better choice for people with back problems.

If you have got a healthy back, make sure that you use proper form and never slouch your back forward as this can cause a back injury.

Be cautious as well when adding weights; in case of doubt, use less weight rather than more.

 

 

 

Categories
Motivation

Why We Need Self Motivation

self motivation

 

Self motivation is the driving force behind the remarkable success of some of the most famous people in the world and if you want to succeed at anything in life you will need to find out what motivates you and what drives you to succeed.

Even the best psychologist in the world wouldn’t be able to tell you what motivates you and other people as the truth is everyone is different and motivated by different factors.

If no-body in the world had motivation the world would come to a halt as it is so important in every aspect of life; weight loss, business, sports, your personal life.

We are all able to deal with and work towards change and growth but if none of us had any motivation there would be no forward movement.

As an individual it is your responsibility to work out and learn what motivates you and then use that in your life.

It could be that your motivation comes from your family or your boss, but sometimes it is an internal motivation that you might have to improve a part of your life.

For example, it may be to lose weight or improve your personal relationship with your partner.

It’s Not Easy

Self motivation is not something everyone finds easy and it will depend on your desires and what changes you want to see in your life.

It is what is needed in order to push you to your goals and to carry on when you hit the stumbling blocks and failures that life can throw at you.

Failure is something that all of us will more than likely experience at one point or another in our lives and that is fine as it is human nature.

Even the richest people in the world did not achieve their goals without failure for example Donald Trump.

He went from being a millionaire, to broke, to a billionaire! Michael Jordan was axed from his high school basketball team and was told that he will not become a very good basketball player and now look where he is.

How you are going to handle the failure is what is important and a lot of successful people achieve their goals because with every failure, they are learning what to stop doing the next time.

The reason motivation is a foundation for success is because these successful people that do fail initially learn to see their failure as a stepping stone to success rather than it being the end of their goals and dreams.

Self motivation is a powerful and vital trait that we all need in order to be successful in whatever we want to achieve and if you can figure out what triggers your burning desire to reach your goal, you are half way to success.

 

Categories
Kettlebell Workouts

Kettlebell Upper Body Workout

 

Kettlebell upper body workout

Men’s Fitness has revealed that the biggest mistake you can make when exercising with a kettlebell is not to follow the proper form.

It also says that the most common area of the body that is at risk is the lower back. (1)

If you are not completing the exercise correctly, it doesn’t matter what you are looking to improve, i.e. your core, legs, shoulders or abs, your lower back is always the most at risk area.

When working out with a kettlebell one of the assurances that you will get is that it works out your upper and lower body both at the same time.

It could be that you only want to focus on your upper body, but the kettlebell will work your whole body in all different ways anyway.

Kettlebell Press

1 or 2 kettlebells can be used for this exercise and in a few different ways. Start by setting yourself back on your heels, in a neutral position keeping your abs and core tight.

Hold the kettlebell by its handle with one hand and keep your palms facing towards the back of your body.

If you are using one kettlebell, bring it up to your chest level and in the midline of your body.

Do not bring your hand out further from your body as this will result in externally rotating your shoulder and will add a lot of pressure onto your joint.

Lift the kettlebell from the middle of your chest to above your head staying in-line with your nose.

Then bring the kettlebell back to the middle of your chest and repeat the movement 10 times.

Complete the same repetitions with your other arm.

If you want to use 2 kettlebells you can complete the same as above and press both at the same time (military press.)

Or, you could alternate the kettlebells, for example as you raise one of them, bring the other one down and vice versa.

By doing these exercises with 2 kettlebells, it will help with any imbalances in your upper body strength.

If you wanted to work your core and lower legs to improve your balance you could use 1 kettlebell and complete the same motion.

Press on one side and on the same side; raise your foot off the ground. Complete this 10 times and then switch to the other side of your body.

The Cross Hold

Your shoulders and core are worked here by using 2 kettlebells. Hold them with your palms facing the back of your body.

Stand in a position so that your weight is over your heels and your arms by your side.

Lift your arms to the side so that they are parallel with the ground. Remain in this position for as long as you can.

Whilst you are working your arms, use low weight kettlebells so that it lessens the load that will be on your lower back.

The High Pull

Hold 1 kettlebell with both of your hands, keep your weight onto the back of your heels and face forward whilst standing straight.

Bring the kettlebell up to as far as you possibly can and this will work your trapezius muscles and your shoulders.

Your lower back will be protected as long as you remember to keep your abs and core engaged.

 

(1) Men’s Fitness: 10 Dangerous Kettlebell Mistakes
http://www.mensfitness.com/training/pro-tips/10-dangerous-kettlebell-mistakes

RESOURCES:

Breaking Muscle: The 5 Keys to Successful Kettlebell Workouts
http://breakingmuscle.com/kettlebells/the-5-keys-to-successful-kettlebell-workouts

BodyBuilding: How to Structure a Kettlebell Workout for size and strength
http://www.bodybuilding.com/fun/mahler78.htm
Box

Fitness: A comprehensive list of kettleball exercises
http://boxfitness.co.uk/news/a-comprehensive-list-of-kettlebell-exercises

ActiveWoman: Killer KBs: Upper Body Kettlebell Workout
http://activewomom.com/move/sweat/killer-kbs-upper-body-kettlebell-workout/

Huffington Post: 5 Kettlebell Mistakes
http://www.huffingtonpost.com/2013/11/08/kettlebell-workout-mistakes_n_4213699.html

SheKnows: Kick-butt Kettlebell Workout for women

Kick-butt kettlebell workout for women

Oxygen: Kettlebell Workout: Your Full-Body Burn
http://www.oxygenmag.com/slideshow/kettlebell-workout-your-full-body-burn/

Performance Center: Seven Best Kettelbell Exercises for Building Shoulder Strength
http://performancecenter.stack.com/article_detail.jsp?id=58711#wallDefault

Kettlebell Revoluation: Kettlebell Upper body workout
http://kettlebellrevolution.net/kettlebell-workouts/kettlebell-upper-body-workout/

Categories
Kettlebell Workouts

Kettlebell Squats v the Zercher Squat

 

kettlebell squats

 

The squat is a terrific exercise to complete in a number of different ways.

They need to be completed correctly in order to reduce any injuries and pressure on the lower back as the weight is all on the back of your heels whilst you bend your knees and hips and keep a straight back from head to hip.

Your knees should remain inside your feet and behind the toes whilst you lower yourself as far as you possibly can.

Keep your abs tight and make use of your glutes and quads to keep yourself steady.

An option is to lower your hips as low as possible whilst keeping the correct form and stay there for a count of at least 10.

When you start to feel tired or wobbly, you can raise your body somewhat in order for your quads and glutes to help with your stance.

One or two kettlebells can be used to complete a kettlebell squat, this will all depend on the weight you are using.

The kettlebell squat has a great advantage compared to other squats as it is more awkward to complete with the weight and this will increase the intensity to your abs and core.

It may not be noticeable at the time, but your abdominal muscle will develop and improve over a period of time as you will be using your core to stabilize your whole body.

The Zercher Squat is a squat that is completed with a traditional weighted bar just held in a different position.

Since the 1930’s Ed Zercher was a strongman and this exercise was named after him.

The position of the bar in a Zercher squat means that it gives you less compression on your spine and that is one of the great benefits.

You can then get into a deeper squat and develop an improved posterior chain.

For safety reasons you should complete this squat in a squat cage ideally, or near a power rack.

You should start with the bar positioned in the crook of the arm and your elbows shoulder width apart.

Bend your elbows and have your hands together with your knuckles facing the ceiling. With the bar close to the body you start the squat, knees behind the toes and inside the feet.

Keep your head facing forward and your back straight whilst engaging your glutes and this is how to complete a Zercher squat.

 

RESOURCES:

BreakingMuscle: How to do the Perfect Goblet Squat
http://breakingmuscle.com/kettlebells/how-to-do-the-perfect-goblet-squat

TNation: Goblet Squats 101
http://www.t-nation.com/free_online_article/most_recent/goblet_squats_101&cr=

Fat Loss Authority: Kettlebell Squats
http://www.thefatlossauthority.com/exercise/kettlebell-squats/

iPsort Fitness: how to do Kettlebell Front Squats
http://fitness.isport.com/fitness-guides/how-to-do-kettlebell-front-squats

Muscle and Fitness: Squat, Swing, Carry for Lean Muscle

Squat, Swing, Carry for Lean Muscle

BodyBuilding: Zercher Squats
http://www.bodybuilding.com/exercises/detail/view/name/zercher-squats

TNation: Two Kinds of Squats You’re not doing
http://www.t-nation.com/free_online_article/sports_body_training_performance/two_kinds_of_squats_youre_not_doing

Men’sHealth: How to do the Zercher Squat
http://www.menshealth.co.uk/building-muscle/fast/zercher-squat

Categories
Kettlebell Workouts

Kettlebell Back Workout

 

kettlebell back workout

You may want to consider incorporating a kettlebell back workout into your routine to begin with rather than heavy barbell weights, as they can help you to slowly build your back muscles before you attempt the heavier stuff.

The majority of us don’t actually know how to exercise or use exercise equipment correctly and this is the reason so many of us get injured.

This is exactly the same as what happens when people use a kettlebell.

In general, it is our lower back that will feel the brunt of the injury first and when you are adding weights into the equation this makes it worse as you are adding more stress to your muscles and lower back.

A lot of the time, the pain that we feel in our lower backs is due to disorders of the interverbral disks. (1)

These disorders usually happen as a result of an injury.

In order to prevent lower back injuries and promote a good posture, The National Institute of Arthritis and Musculoskeletal and Skin Diseases suggest exercises to develop strong back muscles. (2)

The weight that is suppressed onto our lower spine is one of the main reasons we get lower back injuries, this, along with poor posture and poor muscle development.

The lower back is in such a vulnerable position and we take for granted that it can withstand a lot of pressure.

The kettlebell swing is a popular exercise, however it is responsible for a lot of the lower back injuries and discomfort that you can get when using this piece of equipment.

If you are going to have a go at this it is important to get it right and get some advice on the correct way to perform it, as if done poorly you are more or less guaranteed to end up with a sore lower back and even worse case an injury.

It is an exercise that is designed to give you a full body workout as your whole body is engaged all at once.

The participant will swing the kettlebell from shoulder level, through the upper thigh and then back to shoulder level.

Your upper arms, hamstrings, lats, core strength and more are all engaged and worked.

It is important not to bend down too far so that the weight load is on your back, it should be on your legs.

Everyone that is looking to exercise with a kettlebell should research the correct ways to do so before attempting it.

It may even be a good idea to get some training from a gym instructor first as when used correctly it will strengthen your posterior chain muscles that relieve your lower back pain.

But, if it is used incorrectly you are more than likely going to injure them!

A lot of specialists in the rehabilitation field will use a kettlebell to strengthen the lower back thus reducing potential lower back injuries in the future.

 

(1) Journal of the American Academy of Orthopedic Surgeons: Low Back Pain
http://www.ncbi.nlm.nih.gov/pubmed/15089084

(2) National Institute of Arthritis and Musculoskeletal and Skin Diseases: What is Back Pain
http://www.niams.nih.gov/Health_Info/Back_Pain/back_pain_ff.asp#b

RESOURCES:

MensHealth: Master The Kettlebell Swing
http://www.menshealth.com/fitness/eow-kettlebell-swing#.

Mens Fitness: 10 Dangerous Kettlebell Mistakes
http://www.mensfitness.com/training/pro-tips/10-dangerous-kettlebell-mistakes

Breaking Muscle: The kettlebell swing: Why it’s the perfect exercise
http://breakingmuscle.com/kettlebells/the-kettlebell-swing-why-its-the-perfect-exercise

Live Healthy: Sore Back Muscles from Kettlebell swings
http://livehealthy.chron.com/sore-back-muscles-kettlebell-swings-4239.html

Alternative Body Solutions: Kettlebell Exercises Can Relieve Your Back Pain
http://alternativebodysolutionsllc.com/kettlebell-exercises-can-relieve-your-back-pain/