SECTION 5: Exercises
Stiff-Leg Dead Lift
Muscles Worked:
Hamstrings, glutes and spinal erectors
Key Points:
»Your torso should move from standing vertical to leaning forward at the hips without rounding your spine during any part of the move- ment.
»Keep the knees slightly bent.
»Only move as far as you can correctly.
»It is critical that you keep the chest lifted and do not allow your spine to round at any time during the movement.
START:
START:
»Stand with your feet approximately shoulder width apart
»Hold the dumbbells down in front of your thighs with your palms facing back.
»Stand with a very slight bend at the knees.
»Keep the chest lifted, abs tight and a very slight arch in your lower back.
FINISH:
ACTION:
»Maintaining your knee position, slowly bend forward at the hips moving your butt backward.
»Stop as your hamstings begin to get taut and before your back begins to round.
»Concentrate on tensing your ham- strings to pull you back up to the starting position.
Overhead Triceps Extension
Muscles Worked:
Triceps
Key Points:
»Keep your knees slightly bent with your feet approximately shoulder width apart.
»Keep your chest lifted, shoulders pinched together and a very slight arch in your lower back.
»Keep your upper arms and shoulders motionless and your wrists straight.
»Tighten your triceps throughout the exercise, using a controlled motion.
START:
START:
»Kneel with one leg on the bench, bend forward at the hips and place one hand on the bench.
»Support yourself with one arm on the bench and hold the dumbbell with the other with your palm facing in.
»Keeping your elbow bent, bring your upper arm to your side, parallel to the ground.
FINISH:
ACTION:
»Straighten the elbow while keeping your upper arm completely still.
»When the arm is completely straight, slowly return to the starting position.
