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goblet squat

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goblet squat
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How to Squat: Beginners Guide to a Perfect Squat | Goblet Squat

The Goblet Squat is one of the best progressions for a novice lifter learning how to properly squat. However, the goblet squat is widely used by lifters of all experience levels. Usually, the goblet squat is executed with a dumbbell or kettlebell. This style of squat is a front loading exercise that helps you descend deeper into your squat. To set up for this exercise start by holding the hex part of the dumbbell with both hands and position your feet a little greater than hip width apart or no more than shoulder width. Toes can be parallel or slightly externally rotated.

how to perform a  Goblet Squat

Begin by slightly bending the knees and descend into your squat. Hips and glutes are pushing back while you maintain a neutral spine. Chest is pushing out and your shoulder blades should be pinching together. Make sure that your elbows are squeezing together and should remain inside of your knees while in your deep squat. You should be breaking parallel in the squat. Press through your heels and ascend back to a standing position. Remember to finish the movement by squeezing your glutes and making sure your hips are tucked under in a neutral position, this means your pelvis is not tilting forward or backwards.

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how to perform a diamond push up
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How to Perform a Diamond Push Up

how to perform a Diamond Push-Up Diamond Push-Up The diamond push-up also known as the triangle push-up is a close grip pushing progression used to target the triceps and minimize the load on the shoulders and pec muscles.  This is a great bodyweight exercise for isolating the triceps while still engaging the entire body.  The diamond push-up also transfers well to horizontal and vertical pressing, making it a great accessory exercise for increasing strength in exercises such as the barbell press and the military press. how to perform a  Diamond Push-Up  To set up for this exercise start by lying......

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bench supported bent over row
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How to Perform a Bench Supported Bent Over Row

bench supported Bent over Row

dumbbell

The bench supported row is a good pulling exercise for beginners because there is less strain on your erector spinae as well as your low back muscles. There are a few ways to do a supported row but for this demonstration we are showing a single arm dumbbell row.

how to perform a bench supported Bent Over Row

To set up for this exercise start with a flat bench and a dumbbell on the ground. For explanation purposes we will be showing the left arm/back doing the exercise. Body positioning will be the following: right arm flat on bench with right knee also on bench. Your back is in neutral with head and neck following. Pinch your shoulder blades together and your butt can be pushed out slightly. Your left leg is extended on the ground but should have a small bend at the knee. Grab the dumbbell with a neutral grip and pull upwards. Your chest should remain pointing down towards the bench and your elbow/ arm should be grazing past your ribs. Lower the dumbbell back down.

how to perform a spit stance bent over row
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How to Perform a Split Stance Bent Over Row

bench supported Bent over Row

dumbbell

The bench supported row is a good pulling exercise for beginners because there is less strain on your erector spinae as well as your low back muscles. There are a few ways to do a supported row but for this demonstration we are showing a single arm dumbbell row.

how to perform a bench supported Bent Over Row

To set up for this exercise start with a flat bench and a dumbbell on the ground. For explanation purposes we will be showing the left arm/back doing the exercise. Body positioning will be the following: right arm flat on bench with right knee also on bench. Your back is in neutral with head and neck following. Pinch your shoulder blades together and your butt can be pushed out slightly. Your left leg is extended on the ground but should have a small bend at the knee. Grab the dumbbell with a neutral grip and pull upwards. Your chest should remain pointing down towards the bench and your elbow/ arm should be grazing past your ribs. Lower the dumbbell back down.

reverse split stance bent over row
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How to Perform a Reverse Split Stance Bent Over Row

reverse split stance Bent over Row

dumbbell

The reverse split stance bent over row is very similar to the split stance row. The exception to this variant is feet positioning. The stance set up for this exercise will be the same for the split stance row except that your opposite leg will be in extension. This means if your right arm is pulling the dumbbell back, your left leg will be extended out. This foot placement allows for a better torso alignment. When pulling the weight with a standard split stance there can be a tendency to rotate the pelvis which creates a false range of motion and diminishes the benefits of this exercise. By adjusting your base of support the bent over row can be performed much more effectively.  This is a super easy modification that will dramatically improve your row technique.     

how to perform a reverse split stance Bent Over Row

To set up for this exercise start by placing your hand on a box or bench  and split your stance so your back leg is straight and you’re on your back toes. Your front leg will have a slight bend. Have your spine in a neutral alignment; neck and chin are slightly tucked. Initiate movement by picking up a dumbbell with a neutral grip and pull the dumbbell into your body. The hand that holds the dumbbell is the opposite leg that extends back. Your arm should stay close to your body and your elbow will be in a 90 degree bend. When pulling up on the weight make sure to pull close to your hip area. Lower the dumbbell back down with control. 

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How to Perform a Reverse Grip Bent Over Row

reverse grip Bent Over Row

The reverse grip bent-over row is an underhand barbell row that builds upper back strength but also puts a greater emphasis on the biceps. This exercise allows for a better range of motion in the shoulders, less strain on the trapezius muscles, and the neck and a better contraction in the lower lats. This is a 2 point row because the only points of contact will be your feet on the floor. With that in mind, this exercise will put more stress on your erector spinae muscles but will also allow you to become more stable in the hip hinge position.

how to perform a reverse grip  Bent Over Row

To set up this exercise your feet will be parallel, hinge at your hips, and allow your chest to be at least 45 degrees from the floor. Your arms are extended; grab the bar with an underhand grip. Pull the bar to sternum height while allowing your arms and elbows to glide backwards. Make sure that your abs are contracted to help brace the tension on your low back muscles.

Lower the bar back to the starting position. A common mistake with barbell rows is bringing your chest to the bar instead of the bar to your chest. Do not use your momentum to pull the bar up. If you are unstable, rocking your hips, or bouncing your chest to complete the pull or if your toes are not grounded reduce the weight or end the exercise.

renegade row
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Why You Should Renegade Row | Hybrid Movement

Renegade Row

The Renegade Row is unique to the series of bent-over rows. This back exercise is just as much of an anti-rotation exercise and will require much more trunk stability prior to attempting this progression. The Renegade row is performed in a push-up position which engages the entire body and will develop greater stabilization in the hips and shoulders in addition to strengthening the upper back.

how to perform a Renegade Row

To begin the exercise, curl your toes under, lock your knees, and push up to the top of the push-up position. Grip the dumbbells and form a straight line from ear to ankle. Begin by pulling one dumbbell to your rib cage, lower back down while actively resisting rotation in the hips.  Repeat on the other side. Make sure to keep your hips and shoulders square and pointing towards the ground. Engage your glutes and core for the duration of the exercise. This motion can be repeated for the entire set amount or can be alternated. If you cannot maintain stability end the exercise.

suspended row
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How to Perform a Suspended Row

the Suspended Row

The suspension row is a bodyweight rowing exercise that can be performed at any fitness level. This is a single joint exercise but still has emphasis on the lat muscles.

how to perform a Suspended Row

For the setup of this exercise begin by holding onto the handles with a neutral grip and slowly angle your body to at least 45 degrees. Your arms will be straight and perpendicular to your torso. The rest of your body should make a diagonal line while having your feet flat on the ground or toes pointed up. Pull your body upwards towards your hands. The handles and your hands will end up close to your rib cage. Slowly lower your body back to the starting position. Maintain rigidness by not allowing your hips to sag. If you can complete 15 repetitions, step forward towards the anchor of the suspension trainer.  If you cannot complete a full range of motion and maintain neutral alignment step back to a more upright position. To intensify this exercise perform a single arm suspended row.

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