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

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
Home Workouts

Expensive Weights Aren’t Always Needed

Expensive weights

You do not always have to use expensive weights in order to start strength training; you will be surprised to know that there are a lot of items around the home that will do the trick just as well.

You may not have the space to store big exercise equipment, or you may not have the money to buy it.

Here are some examples of good strength training equipment alternatives that you can find around the house.

Canned, bottled, bagged or boxed items

Using a standard size can of soup is basically the same as a 1 pound weight when using it for a bicep curl.

When you come to a stage when you need a heavier weight, you simply move onto a heavier can or onto a bottled product.

If you feel you need a 2 pound weight, a big bottle of ketchup is exactly the same.

If you are looking for a bigger weight to do weighted lunges, a 1 gallon milk jug weighs around 8.5 pounds.

When you are looking for a more challenging workout, once you have drunk the milk, replace it with sand and this will work even better.

If you are looking to build up your arms, use your laundry detergent as most of these have built in handles which makes them perfect for one-arm rows and they can weigh up to 10 pounds.

Also, if you are completing crunches, put a bag of rice or flour on your chest to increase the workout as these usually weigh around 5 pounds.

Bunji Cords

These can work in a similar way to resistance bands and a lot of us will have these in our garage or even around our suit cases as they are handy for tying things down when moving.

Simply tie loops on either end (one loop for your hand and one for your foot.)

You may have a really long cord in which case you can use it for doing bicep curls by stepping onto the middle of the cord and working both arms.

Similarly a short cord works great for stretching and working your chest and arm muscles.

Your Own Bodyweight

This is one we all overlook, ourselves. On average a 140 pound person will burn 175 calories by simply walking up and down the stairs for 30 minutes.

You can also use the aid of a chair and do some tricep dips.

Aim for 2-3 sets of each exercise that you do, with 12-15 repetitions per set.

Completing these bodyweight training strength exercises it will only take you 3-4 days a week in order to tone up.

But remember to have a day between exercising the same set of muscles; this is important with strength training.