Exercise lab will be hosting our second Resistance Training Specialist course. If you are struggling with your training or training clients and have had issues with injury. This course will go through the basic mechanics of the body for better results with injury prevention with your clients and your own training.
We run through basic anatomy and training over these weekend to give you a better knowledge in training!
Sign up here:
The lat pulldown, when used correctly, is a fantastic tool for building the latissimus dorsi and lower trapezius muscles. Although they are not the only muscles involved, These are all we will mention for the purpose of this particular blog post.
If the target of this exercise for anybody reading is "lats and lower trap", we need to learn how to set ourselves up in the machine.
Following are 6 keys points to remember and focus on when performing the Lat pulldown. These will ensure maximum Lat engagement and reduce risk of injury.
1) Make sure the knee rest is comfortable and set at an appropriate height to keep you stable in the machine.
2) Do not have your arms too far apart, the wider the grip the less the lats will be biased.
3) The main part here is to do a straight arm pulldown before you pull through the movement. This is called scapula depression and will bias "the lower trap".
4) When the scapula is depressed, pull slowly through the movement. DO NOT SWING! Reduce momentum and hit the full range of the movement. If slow is too difficult, drop the weight.
5) Pull the bar down in a straight line and keep the elbows pointed towards the floor through the whole movement and always keep the bar in front of the body.
6) Hold for 1 second at the bottom and slowly release the movement back to the starting position.
Give these a try next time You’re working your upper body and feel free to jump onto our Facebook page with any feedback and/or questions you may have.
Range of motion testing is a vital part of becoming a successful trainer. Finding out a clients ranges and limitations will help you assess what exercise they may or may not be able to perform. Using these techniques could help with reducing the risk of injury in a client.
Make sure to check out our courses for more on this:
Squatting will not sufficiently train all the muscles of the Hip posterior as we are told to believe, and in some cases a squat will barely even challenge a glute depending on the individual structure and how they execute it.
If the goal is building a big “butt”. Maybe we need to start looking into all the movements the hip can do, as well as effectively challenging those muscles with the right exercises.
For the posterior of the hip we have “external rotation, abduction and extension. What exercises can we do to for these movements?
Keep your "Core" tight.
Is keeping your "Core" tight the right cue to give? As we see above when I try to keep my "core" tight doing a "Cable Row" it reduces my output and makes the above exercise harder.