Back Exercises
Dead Lifts
Muscles worked
Glutes, adductors, hamstrings, quads, spinal erectors and traps
Success tips
•Keep knees pointed in the same direction as the feet.
•Keep head and neck in line with the trunk.
•Pay close attention to all the alignment and stabilization issues on every part of each repetition.
•Keep pressure through the middle of the arches/feet, not the toes or heels.
START
START
•Position your feet in line with the dumbbell about shoulder width apart.
•Point your toes outward slightly and direct the thighs to the same outward angle as the feet.
•Hold the dumbbells with your palms facing backward.
FINISH
ACTION
•Under control, slowly squat down by sticking the hips out as the knees start to bend.
•Keep the chest lifted and back flat as the hips continue to move backward.
•Lower to approximately a
•Move back to the starting position, keeping the chest lifted while moving the hips forward and extending the knee.
Ab Crunch
Muscles worked
Rectus abdominus and obliques
Bench position
Flat
Success tips
•Do not lift your head or chin. Your head should follow the rib motion, rather than lead it.
•Maintain normal neck posture.
•Move slowly to eliminate momentum.
•Allow exhalation up and inhalation down, without exaggerating breathing.
24
START
START
•Grab a dumbbell with both hands, as shown.
•Lie flat on the bench holding the dumbbell over your upper chest.
•Place your legs behind the roller pads, as shown, for added support, with your feet flat on the floor.
•Your lower back can start out flat or in a normal arch.
FINISH
ACTION
•Tighten your abs and only curl your torso, slowly moving your lower ribs toward your hips.
•Move as far as you can without moving the hips and neck.
•The lower back should not lose contact with the bench when fully crunched.
•Slowly reverse the action, returning to the start position keeping tension on the abs throughout the movement.
