Tag: Workouts
Best Exercises To Sculpt Your Obliques
Help make that six-pack pop with sculpted obliques.
When we picture a perfectly sculpted mid-section, we think of that washboard six-pack that stands front and center. But your obliques are equally as important as that shredded core. Not only do sculpted obliques make you look good, but they can provide great benefits to your overall physical health in terms of preventing lower back pain and offering great overall support. For the strongest, most sculpted looking core, your obliques need as much work as the rest of your abs.
Everyone is guilty of skipping an oblique exercise here and there in order to squeeze one more exercise in for those front and center abs. While your main core is equated to a building, your obliques are the support system that holds that building in place. The building only looks good if its able to stand for all to see.
So, while the argument can be made that your mid-section gets all the attention because that is what people see, think again. Every chiseled part of your abs matter for that toned physique and stellar V-shape taper. As the largest ab muscles, your obliques should never be neglected and with strong, stable oblique muscles, your lifts and ab workouts will be more effective and efficient.
What Are Your Obliques?
Located on either side of your abs, your obliques sit between your hip flexors and lats. As an important muscle and source of connection for your abs and lower back, these muscles are responsible for bridging two of the largest and most important muscles in the body. Otherwise known as your transverse abdominis, your obliques are responsible for assisting with rotational exercises and core stabilization.
Not only will strong obliques help with overall core function with other ab exercises, but they provide a source of balance and support for big lifts like the squat (1). For help in your total body transformation, your oblique muscles deserve as much love as everything else.
Benefits of Strong Obliques
The benefits of strong obliques are also reasons to make sure you do not skip over these muscles during your ab routine. That more toned appearance you desperately want will come as a result of working these obliques more and more. As the bridge between your abs and lats, this muscle can truly make both pop and show off those hard-earned wings and washboard abs. Working your obliques will not make you bulky or overly muscular, but will in fact totally change your appearance into one of a sculpted athlete, bodybuilder, or gym fanatic.
Aside from the benefit of a sculpted appearance, strong obliques can work to prevent injuries and assist in lower back pain. In order to compensate for weak obliques, your lower back takes much more strain than it actually wants, leading to tightness and added stress with the unfortunate side effect of potential injury (2). Working to your overall performance benefit, strong obliques can help strengthen your entire mid-section, so whether it’s a big powerlifting exercise, like the squat, bench press, or deadlift, high-intensity interval circuit, or a bodyweight routine, your entire body will be balance and stable for a great athletic boost (3).
Top Oblique Exercises
Russian Twists
As a widely used ab exercise by people of all fitness levels, Russian twists are great for working the obliques. As a great exercise for control, Russian twists work to build balance and rotational strength as well as isometric core strength, since your body maintains rigid form throughout the exercise. These can be done with no equipment or modified to use a med ball, plate, or dumbbell.
How to: Start seated with your knees bent and feet slightly elevated. Keeping a long spine and an engaged core, lean back slightly as you rotate from one side to the other. If you are holding a weight of some kind, hold it out in front of you.
Side Planks
Side planks are a classic core exercise that really work the obliques for balance and stabilization. The added benefit is that your glutes, hips, and shoulders also feel this workout. Side planks will help with good posture and better movement by really working to build your core.
How to: Laying on your side, raise your hips so only one elbow and your feet are touching the ground. Make sure your body is in a straight line from your head to your feet and really engage your core to stay balanced and firm.
Single Leg Toe Touches
Single leg toe touches work for overall balance and strength and work your obliques while also hitting your hamstrings and hips. As a simple movement, this is a convenient exercise to target your obliques and really ensure great growth in strength, balance, and coordination.
How to: Lie on your back and engage your core. Lift one leg and the opposite arm and bend upwards to touch them. Lower back down and repeat the same motion with the opposite arm previously used and the opposite leg as well.
Bicycle Crunches
Bicycle crunches are one ab workout that really works for body movement. Combined with a healthy diet and cardio, these can aid in weight loss and work to build muscles in your abs and obliques. By strengthening these muscles, you will work to add better movement to a host of other activities.
How to: Lying on your back, bend your knees at a 90-degree angle and put your arms on your head with your elbows out. Engage your core and twist upwards touching one elbow to the opposite knee. Straighten out your legs and repeat this movement with the other arm and leg.
Dumbbell Side Bend
Side bends in general are great for working your mind-muscle connection, as well as overall core strength and spinal mobility. Adding a dumbbell or a plate will only strengthen your obliques even more and for those who struggle to get up and down from the floor easily, these are a great standing oblique exercise.
How to: Stand tall with your shoulders back and core engaged. Holding the weight in one arm, slowly tilt downward toward the side with the dumbbell. Slowly return to standing straight and repeat for your desired number of reps.
Wrap Up
While our obliques are often overlooked, they provide great benefit for our overall core strength and toned physique. As a large abdominal muscle and bridge between our abs, hips, and back, it is important to work this muscle as equally as the others to avoid unwanted pain and to improve balance and stability. Don’t neglect this powerful muscle and see your overall growth and physique shine by working your sometimes overlooked yet always important obliques.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Martinez, Amy; Brookbush, Brent (2020). “Internal Obliques”. (source)
Kravitz, Len. “Super Abs Resource Manual”. (source)
Olson, Michele (2013). “Core Strength: The “Anatomy” of Investigating Abdominal Exercises”. (source)
The Rock’s Trusted Transformation Diet & Workout Program Will Get You Shredded AF
The Rock has built one of the most muscular physiques in Hollywood!
Dwayne “The Rock” Johnson regularly posts his workout videos and epic cheat meals on social media, but his diet and workout program has been a long-kept secret. It changes today.
The Rock is a force to be reckoned with in the bodybuilding, WWE, film, and tequila industries. Oh, and also, social media. God, how could we forget The Rock’s epic Instagram? Let me atone for my sins by taking a shot of Teremana.
Dwayne “The Rock” Johnson is one of Hollywood’s highest-paid actors. Not to mention, I routinely add some spare change to his kitty with my generous drinking habits, but I digress.
It is no secret that The Rock is a long-time bodybuilding fan. Not only does he have a jacked physique, but he is also always looking at ways to contribute to the sport.
The Rock was last seen on the Mr. Olympia stage in 2016 when he conferred Phil Heath his sixth Sandow. At the same Olympia, Johnson was presented the “Man of the Century” award, a title specially created for him.
The Hollywood A-lister later announced his own bodybuilding show called “Athleticon.” Many experts speculate Johnson’s new show would overshadow the prestigious Mr. O.
As they say, “with great cash comes great business opportunities.” Or wait, did it have something to do with power and responsibility? Anyways, I hope you get our point.
Check Out: The Rock Tastes His Own Blood After Suffering a Cut During Training
The Rock’s Transformation
Now that we are done with The Rock’s antiques, let us talk about his physique transformation. It would be safe to say that Johnson was nowhere as big during his wrestling days as he is now.
The Rock’s physique has improved immensely since his Hollywood debut in The Mummy Returns in 2001. He keeps getting better with every movie, both physique-wise and in his acting skills.
Johnson’s physique in Pain & Gain arguably made the most headlines. Lately, he has been in the news for his physique in the DC movie Black Adam.
Dwayne “The Rock” Johnson looks like a total beast in his upcoming movie. He could give pro bodybuilders a run for their money if he decided to compete in a show.
The Jumanji hero is one of the few A-listers who preach lifting heavy and eating right.
Unlike most of his peers in the film industry, Johnson stays in photoshoot-ready shape throughout the year. He does not take up roles where he has to put on body weight and sport a double chin.
The Rock has his fair share of haters. While some people like to credit Johnson’s wrestling genes for his jacked physique, others accuse him of juicing.
Interestingly, the WWE star found a critique in a rather unusual place. Dan Bilzerian recently stated that it is not healthy to be as big as The Rock. “The King of Instagram” was on fire and, without a doubt, raised some eyebrows in his latest podcast.
Must Read: Dan Bilzerian Says It Is “Not Healthy” To Be As Big As The Rock
The Rock Diet Program
Although The Rock is one of the hardest workers in the gym, he does not overlook the importance of eating right. No matter how hard you train, if you are not feeding your muscles the right nutrients, you will not achieve your desired results.
“Manipulating water, sodium, cardio but also having to push and pull real iron to have dense, dry, detailed muscle. It’s real science that takes months and months to dial it all in with my strength & conditioning coach @daverienzi who keeps a very watchful eye, constantly fine-tuning our strategy daily.” – The Rock on preparing for Black Adam
Check Out: Dwayne “The Rock” Johnson Photos Which Will Motivate You to Hit the Gym
Cheat Meals
If you follow Johnson on Instagram, you probably already know about his insane cheat meals. 12 pancakes with peanut butter and syrup, 6 cookies, a box of donuts, sushi, pasta, bagels, and a giant pizza.
Although he does not eat all of that in a single sitting, it would be safe to say Johnson’s cheat meals are nothing short of legendary.
Besides his cheat days, The Rock limits his processed food intake. He keeps all the high-calorie food at bay due to its high sugar and refined carb content.
Related: The Rock Shows Off His Epic Cheat Meal
The Rock Diet Plan
Dwayne Johnson follows a “go big or go home” approach when it comes to his diet. The Rock switches between two diet plans based on what his role demands.
He eats seven meals and up to 5,000 calories a day while preparing for physically demanding movies like Hercules and Black Adam. To put this into perspective, that is about twice the number of calories recommended for most men his age.
For his less intensive roles, he follows a five-meal diet program. So let’s get to what The Rock is cookin’.
Dwayne Johnson’s 5 Meal Diet Program:
Meal 1
Steak: 10 oz
Oatmeal: 2 cups
Egg whites: 3
Whole egg: 1
Watermelon juice: 1 glass
Meal 2
Chicken: 2 servings
Bell pepper: 2
Mushroom: 3 cups
Broccoli: 3 cups
Protein shake: 2 scoops
Meal 3
Salmon: 8 oz
Asparagus tips: 8
Whole eggs: 2
Rice medley: 2 cups
Broccoli: 3 cups
Meal 4
Steak: 10 oz
Baked potatoes: 3
Asparagus tips: 8
Orange juice: 1 glass
Meal 5
Casein protein: 20 grams
Egg whites: 10
Check Out: The Rock Says Intense Prep for Black Adam Film Unlike Any Role Before
Dwayne Johnson‘s 7 Meal Diet Program:
Meal 1
Cod: 10 oz
Whole eggs: 2
Oatmeal: 2 cups
Meal 2
Cod: 8 oz
Sweet potato: 12 oz
Veggies: 1 cup
Meal 3
Chicken: 8 oz
White rice: 2 cups
Veggies: 1 cup
Meal 4
Cod: 8 oz
Rice: 2 cups
Veggies: 2 cups
Fish oil—122: 1 tbsp
Meal 5
Steak: 8 oz
Baked potato: 12 oz
Spinach salad: 1 serving
Meal 6
Cod: 10 oz
Rice: 2 cups
Salad: 1 serving
Meal 7
Casein protein: 30 grams
Egg-white omelet: 10
Veggies (onions, peppers, mushrooms): 1 cup
Omega-3 fish oil: 1 tbsp
Must Read: During a Recent Interview, The Rock Explains Why He Has “Messed Up” Abs
The Rock’s Post Workout Shake
So you thought Johnson does not gulp down a protein shake after his workout? What you are about to read will blow your mind.
The Rock consumes one of the most elaborate post-workout shakes we have ever seen. His post-workout shake could make Hercules proud. According to his Instagram, his post-workout smoothie contains:
65–70 grams of whey protein
1 apple
30 grams of carbohydrate powder
1 scoop of electrolyte powder
creatine
water
ice
We do not know about you, but we feel pretty full after reading about everything The Rock eats in a day. Also, Johnson’s diet program is not for someone with seven bucks in their pocket. If you know what we mean.
Don’t Miss: The Rock Says CT Fletcher: My Magnificent Obsession Is One of The Greatest Docs…
The Rock Workout Program
Dwayne “The Rock” Johnson is no ordinary human. The guy travels with his personal gym. His “Iron Paradise” has state-of-the-art equipment with dedicated muscle group training sections.
The Rock probably has the sickest legs in the film industry. The slabs of meat and vascularity are unlike anything we have seen on a Hollywood A-lister.
The Rock starts his days with 30-60 minutes of cardio. He then eats his first meal, post which he starts his strength training routine.
Johnson begins his resistance training workouts with 30 minutes of stretching and warming up. The Rock spends more time getting ready for his workouts than most people spend working out.
Also Read: The Rock Shows Off Some Recent Incredible Leg Development
The Rock Workout Principles
Johnson’s training principles include:
1. High Resistance Training
The WWE star is a proponent of high-intensity training. He has trained with Mr. Olympia winning coach Hany Rambod and follows the typical bodybuilding training principles including muscle hypertrophy and advanced training principles like dropsets, intraset stretching, and supersets.
2. Go Heavy
The Rock is one of the few Hollywood stars who lift super heavy in the gym. Unlike most of his A-list peers, Johnson trains for more than aesthetics. He has the strength and endurance to back up his size.
But at the same time, if you are a Rock fan, this does not give you the green light to lift as heavy as you can without any regard for your form or safety.
Watch: Phil Heath Trains Arms With The Rock
The Rock Workout Plan
The Baywatch star follows a 6-day training split, focusing on different muscle groups each day. You will be using a plethora of equipment for The Rock’s training program, including kettlebells, barbells, dumbbells, machines, and chains.
Without any further ado, here is what Johnson’s training routine looks like:
Day 1: Chest & Upper Body
Cardio: 30–60 minutes
Barbell bench press: 4 sets of 8–12 reps
Incline dumbbell press: 4 sets of 8–12 reps
Flat-bench dumbbell press: 4 sets of 8–12 reps
Dumbbell fly: 3 sets of 8-12 reps
Incline hammer curl: 4 sets of 8–12 reps
Chest dips: 4 sets to failure
Day 2: Legs
Cardio: 30–60 minutes
Walking lunge (with a barbell, chains, or dumbbells): 4 sets of 20-25 reps
Leg extension: 4 sets of 15-20 reps
Leg press: 4 sets of 25 reps
Hack squat: 4 sets of 8–12 reps
Single-leg hack squat: 4 sets of 8–12 reps
Romanian deadlift: 4 sets of 8–12 reps
Hamstring curl: 4 sets of 8–12 reps
Barbell squat: 4 sets of 8–12 reps
Hip abduction machine: 4 sets of 8–12 reps
Standing calf raise: 4 sets of 50-75 reps
Read Next: The Rock Shares Insane 100-Rep Workout To End Leg Day
Day 3: Back & Traps
Cardio: 30–60 minutes
Pull-up: 4 sets to failure
Single-arm dumbbell row: 4 sets of 8–12 reps (each side)
Hammer strength double-arm row: 4 sets of 8–12 reps
Lat pull-down: 4 sets of 8–12 reps
Cable rows: 4 sets of 12, 10, 8, 6 reps (pyramid set)
Shoulder shrugs with dumbbells: 4 sets of 8–12 reps
Back hyperextension: 4 sets of 8–12 reps
Day 4: Shoulders & Upper Body
Cardio: 30–60 minutes
Shoulder Press: 4 sets of 12, 10, 8, 6 reps (pyramid set)
Seated dumbbell shoulder press: 4 sets of 8–12 reps
Standing dumbbell lateral fly: 4 sets of 8–12 reps
Single-arm cable lateral raise: 4 sets of 8–12 reps (each side)
Reverse dumbbell fly: 4 sets of 8–12 reps
Bent-over dumbbell lateral raise: 4 sets of 8–12 reps
Day 5: Legs
Cardio: 30–60 minutes
Walking lunges (with a barbell, chains, or dumbbells): 4 sets of 20-25 reps
Leg extension: 4 sets of 15-20 reps
Leg press: 4 sets of 25 reps
Hack squat: 4 sets of 8-12 reps
Single-leg hack squat: 4 sets of 8-12 reps
Romanian deadlift: 4 sets of 8-12 reps
Hamstring curl: 4 sets of 8-12 reps
Barbell squat: 4 sets of 8-12 reps
Hip abduction machine: 4 sets of 8-12 reps
Standing calf raise: 4 sets of 50-75 reps
Day 6: Arms & Abs
Cardio: 30–60 minutes
Dumbbell curl: 4 sets of 12-15 reps
Hammer curl: 4 sets of 12-15 reps
Preacher curl: 4 sets of 12-15 reps
Tricep pushdown: 4 sets of 12-15 reps
Rope tricep overhead extension: 4 sets of 12-15 reps
Rope crunch: 4 sets of 20 reps
Russian twist: 4 sets of 20 reps
Hanging leg raise: 4 sets of 20 reps
Day 7: Rest Day
Check Out: The Old School Tool The Rock Uses To Chisel His Chest
The Rock Diet & Workout Program Notes
Dwayne Johnson is 6 foot 5 and 260 lbs of sheer muscle. If you are a beginner or even an intermediate lifter, following The Rock’s training program in its original form would not be a smart decision.
Pushing your body’s limits with Johnson’s training and diet program might sound like the perfect way of shocking your muscles into growing but biting off more than you can chew can put you out of the gym for weeks.
The Rock is built like a tank. If you have never followed an advanced training program before, you should work with a professional to help you ease into more serious training regimens.
Remember: The Rock’s physique is a combination of genetics, hard work, and access to the best food, training equipment, and a team of experts. So, use The Rock’s diet and workout program as a guideline instead of following it in its original form.
Next Read: Why The Rock Trains With Chains, And You Should Too
Wrapping It Up
Adopting The Rock diet and workout program is not a matter of access as much as it is a matter of conviction. If you want to transform your physique for the better, get ready to sweat it out in the gym (and the kitchen) for the next six months.
Who do you think has the best physique in Hollywood? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Joseph Baena Shares His Old School Workout Inspired By Arnold Schwarzenegger
Joseph Baena takes more inspiration from his father, Arnold Schwarzenegger, as he shows off his old school bodybuilding workout.
Over the years, Joseph Baena has been turning heads in the bodybuilding world. Perhaps initially known best simply for being Arnold Schwarzenegger‘s son, Baena has been building even more attention as he’s slowly sculpted an impressive bodybuilding physique of his own. Certainly the genetics are working in his favor – as his physique has begged the question: will we ever see Joseph Baena compete in bodybuilding.
We may not have an answer to that at the moment. But we do know that Joseph Baena has continued to build his identity as a bodybuilder and lover of fitness. Physique updates often grab attention and headlines. And while Baena certainly gained some genetic graces from his father, he is certainly putting in the hard work on his own merits.
So it’s even more exciting that Joseph Baena recently shared his workout routine with Men’s Health in an extensive cover story. Taking a page from his father, the workout is clearly inspired by the Golden Era of bodybuilding. Let’s break down Baena’s journey towards a muscular physique and his workout below.
How Joseph Baena Discovered Bodybuilding
Joseph Baena first found an interest in weightlifting and bodybuilding through competitive swimming. Shortly after, Arnold Schwarzenegger gifted Baena a copy of The Encyclopedia of Modern Bodybuilding – which, of course, was written by Schwarzenegger himself. The two then started training in the gym together. What better training partner can you ask for than 7x Olympia champion Arnold Schwarzenegger?
And while his father is a major inspiration and motivational factor in Joseph Baena’s growing physique – he also clearly is looking to put his own modern spin as he continues to train. In speaking with Men’s Health, he had this to say about his journey into bodybuilding:
“My father really inspires me… he kind of created the ideal physique for most people… do I want to have the same physique? I don’t know if I can.”
It’s clear the Joseph Baena has a bit of humorous self-deprecation in talking about his own physique. A clear difference between his father’s cocky attitude as seen in Pumping Iron. Regardless, the true message is in the physique and the hard work put into training.
Regardless of being Arnold Schwarzenegger’s son – this workout and his latest physique updates prove that he is a man who is willing to put in the hard work for impressive muscle. And more than that – he’s bodybuilder in the truest sense of the word. He has a passion for weightlifting.
The Gym Machines You’re Probably Using Incorrectly
Cable Exercises For Strength Development
The cable machine is a superb, and often underutilized, piece of gym kit that can help to accelerate progress towards a multitude of health and fitness goals. One of the best things about the cable machine is its versatility. A wide range of effective strengthening exercises can be performed however, due to the many moving parts and handles, often the machine is used improperly or avoided altogether.
The cables are highly functional (1) and are specifically effective for increasing range of motion and for isolating specific muscle groups (2), which is of great benefit for those looking to build muscle strength, size or for rehabilitation from injury.
Setting Up The Cable Machine
The most important aspect to consider when setting up the cable machine is the amount of weight that is being lifted. For the beginner, start with light weight and prioritize technique over weight. The nervous system needs time to adapt and become accustomed to the movement patterns of the exercise (3). Only once proficient with technique should the weight gradually be increased.
Even for those who are more advanced lifters, technique should still take precedence. Picking a weight that is too heavy will more than likely cause technique to break down which will not only fail to work the specific muscles effectively, but will also increase the risk of experiencing injury.
The weight that is selected should align with one’s fitness goal. For increasing muscle mass, focus on 6-12 reps with every set as this has been found to be an effective range for onsetting hypertrophy (4). For strength gains, a heavier weight with lower reps is recommended, as again, this has been found to be most effective for building raw strength.
With some cable machines, the attachment is adjustable and can be moved higher and lower position. Prior to performing any exercise, make sure that the cable is set at the correct height for the chosen exercise.
Muscle Building Cable Exercises
As mentioned, there are a variety of exercises that can be performed to target a number of muscle groups. When assuming the correct position for each exercise ensure to brace the core to protect the back and reduce the chances of sustaining injury.
1) Cable Crossover
The cable crossover is a fantastic exercise for developing the pectorals and can facilitate improvements with the bench press.
With the cables set at a high point, grasp both handles and take a step backwards initially. From there, brace the core and pull the handles in to the chest. Walk forward with the handles tight to the chest, assume a staggered stance position and then “punch” the handles out, away from the body. Ideally, the arms should be slightly down from the height of the shoulders.
From that position, maintain straight arms and in a controlled fashion bring them out wide to the side of the body. Then focus on contracting the chest muscles in order to drive the arms together again and return to the starting position.
2) Decline Cable Flyes
Unlike with the decline bench press, the decline cable fly does not involve adjusting the body position, rather it refers to the angle of application. In simpler terms, instead of driving the arms together directly in front of the chest (as with the cable crossover), the arms start high and must drive the weight down towards the front leg.
This exercise is very similar to the cable crossover, both in terms of set-up and execution. As stated, the only variance is in regard to the angle of the movement. Ensure the cables are set at a high point, keep the arms straight and look to drive the weight downward.
3) Seated Cable Row
Possibly one of the best exercises for improving posture by strengthening the back and shoulders. For the seated row, take a seat and firmly plant the feet on the platforms. The legs should be relatively straight with only a slight bend maintained in both knees. Before grabbing the handle, drive the chest up, pull the shoulders back and squeeze the core muscles.
Start with arms extended and look to pull the handle in to the body (aiming for the area between the chest and stomach). As you pull, ensure to keep the elbows tucked in and focus on squeezing the muscles between the shoulder blades at the top of the movement. Under control, extend the arms while preventing any movement from the back and return to the starting position.
4) Bicep Cable Curl
When it comes to building muscle size, there is no doubt that the bicep curl is highly effective. For a bicep cable curl, ensure the cable is at the lowest point and attach a handle or a rope. Grasp the attachment and stand up tall, keeping the chest high and core tight to prevent the use of momentum. Pin the elbows in tight to the ribcage and focus on hinging only at the elbow to bring the hands up to the shoulders. Once at this point, squeeze the biceps and then reverse the movement under control.
5) Tricep Cable Extension
For comprehensive arm building, it is crucial to work the triceps as well as the biceps. To perform a tricep cable extension, start with the pulley at a high point and use a handle or rope. Keep the body upright, core engaged and chest up. Grab the attachment and, as with the bicep curl, fix the elbows to the sides of the ribcage. From there, flex at the elbows and drive the weight down to the hips and return, maintaining control.
6) Seated Cable Lat Pulldown
The lat pulldown is an exercise that is very regularly performed incorrectly. Many generate momentum from trunk movement to assist with every rep. Others pull the bar down behind the neck, rather than to the upper chest, which can cause problems in the long run.
Start by grasping the bar slightly wider than shoulder width and sit down with straight arms. Hook the legs under the pads to anchor the body in place, drive the chest up and brace hard. Pull the bar down, keeping it close to the face as it passes, until contact is made with the upper chest. Finally, return to the starting position by extending through until the arms are straight once again.
7) Standing Trunk Rotation
The last exercise is a core strength and stability exercise – more specifically, an oblique exercise. For the standing trunk rotation, ensure the cable is approximately at shoulder height and assume a hip-width stance. Grab the handle with both hands and keep the arms extended throughout. From there, powerfully rotate round and control the movement on the way back.
Be wary of leaning or bending during this exercise. Keeping the chest up and core tight should keep the body upright and force the obliques to work hard. Finally, ensure that the feet stay planted and that no movement occurs from the lower body.
Final Word
There is no doubt that the cable machine is certainly more complex than a number of other machines in the gym, but with regular practice, using the cables should become more straightforward, less daunting and will ultimately facilitate improvements in health and strength.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1-Balachandran, Anoop; Martins, Maria M.; De Faveri, Frederico G.; Alan, Ozgur; Cetinkaya, Funda; Signorile, Joseph F. (09 2016). “Functional strength training: Seated machine vs standing cable training to improve physical function in elderly”. Experimental Gerontology. 82: 131–138. doi:10.1016/j.exger.2016.06.012. ISSN 1873-6815. PMID 27354031.
2-Signorile, Joseph F.; Rendos, Nicole K.; Heredia Vargas, Hector H.; Alipio, Taislaine C.; Regis, Rebecca C.; Eltoukhy, Moataz M.; Nargund, Renu S.; Romero, Matthew A. (2017-2). “Differences in Muscle Activation and Kinematics Between Cable-Based and Selectorized Weight Training”. Journal of Strength and Conditioning Research. 31 (2): 313–322. doi:10.1519/JSC.0000000000001493. ISSN 1533-4287. PMID 28129277.
3-Services, Department of Health & Human. “Resistance training – health benefits”. www.betterhealth.vic.gov.au.
4-Schoenfeld, Brad J.; Peterson, Mark D.; Ogborn, Dan; Contreras, Bret; Sonmez, Gul T. (2015-10). “Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men”. Journal of Strength and Conditioning Research. 29 (10): 2954–2963. doi:10.1519/JSC.0000000000000958. ISSN 1533-4287. PMID 25853914.
Different Types Of Deadlifts You Should Be Doing
5 Different Types of Deadlifts You Should Try
Deadlifts are a compound (multi-joint) exercise which helps in building muscle mass and strength. Just like with the squats, people gravitate away from performing the deadlifts since they can exhaust you completely in a couple of sets.
While there are many different variations of deadlifts, most people stick with the conventional deadlifts leaving a lot of gains on the table. You should perform the deadlifts at the beginning of your workouts as it pre-exhausts your back and you don’t have to perform other heavy compound exercises later in your workouts when you’re fatigued.
1. Sumo Deadlifts
Sumo deadlifts should be a welcome change from the conventional deadlifts. Like the sumo squats, the sumo deadlifts involves placing your feet at a wider stance with your hands inside of your feet.
Since the sumo deadlifts decrease your range of motion, you can lift heavier weights. The main focus muscle groups while performing the sumo squats are your quads, hams, and glutes. While doing this exercise make sure you’re not lifting the weights with your back, your legs should be your focus muscle group.
2. Romanian Deadlifts
Romanian deadlifts are also known as stiffed legged deadlifts. They target your hamstrings and most people prefer doing this exercise on their leg day. You should maintain a slight bend in your knees while performing this exercise.
Bring the barbell down by pushing your hips back while keeping your back straight. Keep your legs stiff and focus entirely on your hamstrings. Think of your hams as chains used to lift and lower your upper body.
3. Deficit Deadlifts
Deficit deadlifts are used to increase the range of motion while performing the deadlifts. You follow the conventional deadlift form and grip while performing this variation. The only difference is, you stand on an elevated platform.
Deficit deadlifts can be a great exercise if you want to bring up your legs as there is a lot of leg recruitment in this exercise. Since you have to pull the bar through a greater range of motion, proper leg drive is essential.
4. Snatch Grip Deadlifts
The snatch grip deadlifts are a type of an Olympic exercise. In this exercise, your hands take on a wider grip like you would take while performing a complete Olympic snatch. This exercise works your hamstrings.
The snatch grip deadlifts will give you a stronger base for performing the Olympic snatch. You should increase the weights on the barbell incrementally as lifting heavier weight than you can handle can cause a back injury.
5. Chains and Bands Deadlifts
Chains and bands deadlifts will test what you’re made of. Bands and chains put added tension and weight at the top of the deadlift, which forces you to concentrate on the lock-out position. Lifting with chains and bands on the barbell will put extra tension on your core.
You will experience added resistance at the top of the movement since the chains are completely off the ground and the bands are stretched to the max. The added resistance will be taken off the barbells as you lower the weights. If you practice deadlifts with bands and chains, you’ll feel much more stable when you’re doing straight weight.
Which is your favorite deadlift variation? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Gym Crush: Courtney King is a True Beauty
Images via Instagram @courtneykiing
Courtney King is strong and gorgeous.
Courtney King is the Ms. Bikini Olympia 2016, so it’s safe to say she has one of the best bodies on the planet. Not only does she has an amazing body but she also has a beautiful heart and spirit.
Courtney has an active Instagram (467K followers) where she regularly posts her training routines, diet tips, and lifestyle posts. King is genuinely one of the most humble, genuine, and caring fitness athletes you’ll come across on Instagram.
Courtney King – The Bikini Queen
Courtney King is in her mid 20’s and started on her fitness journey early in her life. She was 17 years old when she first stepped onto a stage. King currently offers her services online for Competition Prep and personal training through her website.
King is a Gym Shark sponsored athlete and has her own line of clothing in collaboration with the company. Sometimes you might end up wondering if the clothes make her look so good, or is it the other way around.
A Foodie at Heart
[embedded content]
If you’re into healthy diets and recipes, following Courtney’s YouTube channel is a must. Courtney has everything from protein ice-creams, muffins, cakes on her channel. You’ll just love the recipes King shares.
Courtney’s pear-shaped butt is probably her best body part. She helps her followers achieve a rear like her’s by sharing exercises and training tips on her Instagram. Achieving a Ms. Bikini Olympia level butt isn’t easy, and King’s workouts are the proof.
Always Remeber to Have Fun While You’re at it
Courtney isn’t all about business, she’ll keep you entertained with posts like these. We’re sorry Drake but we’ll have to give this one to Courtney. We’re sure Drake wouldn’t mind either.
King became a new mom recently after getting a new French Bulldog, Poppie. Courtney’s selfies with her baby girl will make you fall head over heels in love with both of them. Don’t be surprised if you find yourself wanting a pet dog for yourself after following King.
What we love about Courtney is the fact she is a complete foodie and shares pictures of delicious looking mouth-watering food. You won’t be seeing the good old chicken breast and rice on her timeline.
Be My Muse
Courtney is an outdoor person and you’ll find her posing with beautiful landscapes in the background. You’ll have to make a choice between looking at her or the scenery behind her. It won’t be a hard decision to make though.
Coming as a surprise to everyone, Courtney didn’t step onto the Ms. Bikini Olympia stage to defend her title in 2018 owing to health reasons. King has had her fair share of ups and downs in her fitness career.
An even bigger surprise came when Courtney announced her sudden retirement from competing this year in March. King had a small career on the Ms. Bikini Olympia stage, but she made a dent, let her presence know and will be remembered for a long time for her incredible physique.
The GI team wishes Courtney King the best of luck and hope for health and happiness. We hope she achieves bigger things in the fitness industry.
Do you follow Courtney King on social media? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*All images courtesy of Instagram
5 Advantages of Lifting Lighter Weight
Light weight baby.
You’re a bodybuilder, or something like it. You don’t want to lift light, right? While your initial answer maybe yes, there’s something to be said for the other side. Sure, conventional wisdom tells you lifting heavy weights will recruit more muscle fibers and get you bigger, but what if you told you that lifting lighter weights to failure can produce comparable results in size and strength as well as adding range of motion to your set routine. Still don’t believe us, read on.
More strain on the intended target
Lighter weights means the intended muscles do all the work. When you lift with more weight than you can handle you tend to lose form and use momentum instead of putting the intended strain on the muscle. How many times have you seen guys curling heavy barbells only to turn into a back workout, exactly. Try staying with weight you can actually lift with perfect form.
Hypertrophy
Going back to the first point, when you lift weights suitable for the intended body part, it tends to build more hypotrophy gains in the muscles you want to grow. Hypertrophy is the enlargement of an organ tissue from the increase in size of its cells.
Better Range of motion
Lighter loads allow for the exercise to be performed through the full range of motion. Lifting heavier weights tends to shorten the range of motion, not fully taking advantage of the intended movement. In a study published in the January 2014 issue of Journal of strength and Conditioning Research, it was found that after 12 weeks of strength training with full range of motion, the strength and size of their muscles were greater than those observed in the group that used movements with a shorter range of motion.
Growth
In a game changing study published by the Journal of Applied Physiology, researchers at McMaster University found that effort, not load, increases muscle growth. This means dispels the previous myth that hypotrophy only occurs with heavyweights. Subjects that lifted lighter weight until failure gained just as much size and strength as the subjects who pushed big weight.
The study also found testosterone and growth hormones elevated just as much in subjects that lifted lower weight to failure as those that hoisted bigger weight with less reps.
In short, both lightweight and heavyweight can beneficial in size and strength, it just depends how you use them. We’re not saying you can’t max out on a set with less than ideal form, just don’t think it’s the only way to achieve your goals. Use lighter weights on days your feeling sluggish or to top off your daily routine and you’ll be surprised at the results.
Hit us up in the comments section below and let us know what you think about light weight routines. Do they have their place in bodybuilding or is it no guts no glory?
Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.
Leg Bangers To Try During Your Next Leg Day
Here are some great exercises to try on leg day!
So the legs, it is an intriguing muscle, some people love leg days, some hate them.
But I think we can all agree that if you struggle to walk up the stairs, or even drive home after a leg day, then did you even have a real leg day? And we all love leg once leg day is over (until the next week at least).
But today I wanted to highlight some exercises that aren’t necessarily conventional but are just as useful to have in your leg day armoury.
Below is a list of exercises you may want to add to your next leg day.
Abductor Muscle
The abductor muscle sits around the hip, and this muscle helps move the leg out and away from the body.
One study concluded that ‘Hip abductor strengthening appeared to be beneficial in the treatment of iliotibial band friction syndrome (ITBFS)’
This is where the IT band becomes too tight and gets irritated or swollen from rubbing against the hip or even knee bones.
Abductor exercises can also help with those who have knee pain as another study for those suffering with patellofemoral pain syndrome, (which is pain to the front of the knee, or kneecap), found that ‘a 3 week hip abductor muscle strengthening protocol was effective in increasing muscle strength and decreasing pain.’
Exercise 1
Lying down plated hip abduction
Lie down on the floor, on your side
Rest your head on your bottom arm
Bend your bottom leg under your top leg and ensure the top leg stays straight
Then have someone place a plate onto your outer thigh
Use the outside hand to stabilise the plate
Then slowly raise the outside leg up and gently back down
Repeat on both sides for desired amount of reps
Tip: Instead of a plate to add resistance a band can also be utilised.
Exercise 2
Standing plate abduction
Similar to the lying down version, here you will be standing instead so it may allow you to increase the weight used
Ensure your back is straight
Then place a plate onto the thigh that is due to be abducted
Slowly raise the leg up and out
Then return back to the centre slowly
Repeat for desired reps accordingly
Tip: In order to help, use the opposite hand which has no weight to hold onto a rack or stand, and use this to stabilise your balance.
The stabilisation may allow you to increase the weight and allow the abductors to have an even more intense workout.
Adductor muscle
The adductor muscle is located around the hip and helps bring the thighs together.
Exercise 1
Side lying adduction
Lie on your side with both legs straight, and ensure your back is straight
Keep your bottom arm bent under your head, and other hand should be in contact with the floor
Then bend the top leg and cross it over your bottom leg, and ensure the lower leg stays straight. (The top leg is now in a bent position)
Then raise the bottom leg off the ground in a controlled motion, it should be 6-7 inches away from the floor, this movement should contract the adductors.
Raise and lower accordingly
Tip: To make it more difficult and add intensity, either wear an ankle weight or try to place a small plate onto the open part of your foot which would be facing upwards.
Quad muscle
The quadriceps is the meaty front part of our legs and consists of four heads, you have the rectus femoris, vastus medialis, vastus lateralis, and vastus intermedius.
Exercise 1
Standing sissy squat
Take a shoulder-width stance with your toes pointed slightly out.
With both hands, grab bars on a power rack or squat stand around hip level or slightly higher.
These will only be used to keep you balanced.
Keeping your hips and waist straight, and keeping your core and back tight, bend your knees, pushing your knees down and forward and your body falls backward on the descent.
Your heels will come up off the floor as your knees come down, but the front of your feet will remain on the ground.
Continue lowering knees until they are flexed or nearly touching the floor.
Your lower legs will be parallel to the floor at this point and you will be looking up as well.
Pause for a split-second and then return to the starting position in a controlled manner, pushing through the floor as your legs straighten and your heels return to the floor.
You will be standing up straight and looking forward at this point.
Take a breath between reps, exhaling only when reps are completed.
Repeat until the desired reps are reached.
Tip: To add intensity, while holding onto the bar, free up the other hand and place a weight plate and place that onto your chest. The added weight will make the movement more difficult
Also some of you may be lucky enough to have a sissy squat machine at your gym, if you are one of those people then be sure to use it. Adding a plate becomes a whole lot easier
Exercise 2
Kneeling sissy squat or kneeling leg extension
Similar to its standing counterpart, this version consists of you being on the floor
Simply kneel in the ground
Ensure your butt is on your heels
Then lean back as far as you can until you feel tension in the quad muscles
Then slowly return back to the upright position
So there you have it, some potentially new exercises you can utilise. I will keep you hanging and will delve into hamstrings on a different day.
So until next time, keep pumping!
https://pubmed.ncbi.nlm.nih.gov/20145781/
https://meridian.allenpress.com/jat/article/46/2/142/191237/Changes-in-Knee-Biomechanics-After-a-Hip-Abductor
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7872466/
https://www.ncbi.nlm.nih.gov/books/NBK534842/
Why The Cable Upright Row Is A Great Shoulder Building Alternative
Boost shoulder growth with this awesome exercise in the cable upright row.
Building our shoulders can be a challenge but it is not impossible with great exercises like the cable upright row. The right shoulder exercise will allow you to target those often overlooked or underworked muscles so you can see them grow without fail. Using cable machines and taking advantage of them can work wonders for your gains by adding time under tension with the increased support of the machine for constant tension.
Strong shoulders work for a number of ways in terms of strength and size while also adding to a well-rounded physique. Those boulders can make your arms pop, as well as your entire upper body aesthetic. Also working for increase stabilization and posture, you can better prepare yourself for other lifts that require your full support.
Let’s take a look at the cable upright row and see what makes this exercise so great with a complete guide and cable upright row tips. From what it is, to muscles worked, the benefits around this exercise, and how best to perform it, you will have a complete guide into the cable upright row as you seek the best for all your gains.
What Is The Cable Upright Row?
The cable upright row is a great alternative to the traditional upright row used with a straight bar in that instead of using a barbell, you use the cable machine, both of which are a favorite among lifters (1). Cable machines are in the gym for a reason and serve as a great way to add that increased time under tension while having the support of a machine.
With proper form, you are able to target your shoulders and give yourself that increase to strength and size you need most. A relatively easy exercise to learn, by putting this into your routine, you will better tackle those gains while taking advantage of cable machines and move away from the straight bar for a bit.
Muscle Worked
The cable upright row is primarily a shoulder workout, really targeting those delts so you see the best growth possible. For secondary muscles, your biceps and smaller surrounding muscles will get work done as part of the grip and necessary movement. Your trapezius muscles will get work done as well as these serve as important stabilizers for this lift.
Benefits Of The Cable Upright Row
The benefits of the cable upright row will work wonders for your gains and allow the chance to see delt growth where you otherwise haven’t seen it before. With great benefits to strength, size, and overall shoulder development, these are hard to ignore with this great exercise.
Benefits of the cable upright row include:
Overall shoulder development: A great workout to target your shoulders, you allow for overall shoulder development for great aesthetic gains (2).
Better strength: Building muscle is key and this is an efficient exercise to boost shoulder growth and increase muscle mass.
Assisting with pulling motions: As an effective pulling motion, you allow yourself to improve on all other movements related to it without shoulder impingement.
Increased stability: By working those stabilizer muscles around your shoulders you allow for increased stability and gains to alleviate pain and injury (3).
Plenty of variations: A lot of variations exist so you can get a great workout while diversifying your exercises without sacrificing gains. Plus, they keep you more engaged by changing it up.
Get cable work done: Too often do we not involve cables into our routine but this exercise forces us to get that extra time under tension for better growth and use those all important machines that sit idle in the gym.
How To Perform It
Here are the steps for performing the upright cable row. Knowing how best to perform this will better allow you to tackle technique, maintain proper form, and stay away from unwanted pain and injury. Cable upright row instructions are as follows:
Set your cable station with the desired amount of weight. The handle will be on the lowest options.
Grab the handle with an overhand grip and have your feet shoulder width apart. Engage your core and keep a neutral spine to maximize support and stability.
When ready, bring the handle up your body, past your chest, and stop at around your upper chest to lower neck area. Your elbows will be parallel to the ground as you get the full range of this exercise.
In a controlled motion, slowly lower back to the starting position.
Repeat for your desired number of sets and reps.
Cable Upright Row Alternatives
When it comes to seeing the best growth, having the best exercises in your routine can be a game changer. With the right approach to training, you can better tackle all of those gains you want to. Alternative exercises are nice for they will add diversity to your workouts while not sacrificing gains with the same muscle groups. Plus, they will keep your workouts engaging so you see the best gains possible.
Cable Face Pulls
Barbell Face Pulls
Dumbbell Lateral Raise
Barbell High Pull
Single Arm Dumbbell Power Snatch
EZ Bar Upright Row
Best Exercises To Pair With It
For building more shoulder gains and tackling those upper arms, the right exercises to pair well with cable upright rows are important to know. As you look to mix this exercise into your routine, the right approach can make or break those gains so those boulder shoulders really take shape. Working with exercises like the Viking press and military press can enhance those rounded and strong shoulders. Of course, front and lateral raises are always great to mix into your routine for these will work to provide targeted movements for all three of those delt muscles.
Wrap Up
The cable upright row is a great exercise to give you the best benefits to growing your shoulder and aiding in all things shoulder development for those fitness goals. With the right approach, you can better tackle those gains so you only see the best results. Knowing what it is and how best to perform it can work wonders for your gains as you look for an effective approach to building your delts. Put this exercise into your routine and watch those shoulders really take shape.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Schoenfeld, B.; et al. (2011). “The Upright Row: Implications for Preventing Subacromial Impingement”. (source)
Fenwick, C.; et al. (2009). “Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness”. (source)
Suarez-Garcia, M.; et al. (2021). “Improved shoulder stability through plyometric, proprioceptive and strength exercises in rugby players. A randomized clinical trial”. (source)
Best Supersets – Glutes
Here are some of the best supersets to perform to build up your glutes!
Everyone needs to work the glutes more. But without properly activated glutes, many movements cannot be done properly, or at least effectively.
Since most of us spend our days sitting, hunched over computers and behind steering wheels, we shut off our glutes. That tightens our hips and shortens our hamstrings, leading to all manner of muscular dysfunction, most notably back problems. Not only are we setting ourselves up for ailments and injury, but we also end up with a flat butt that nobody finds attractive.
If you approach daily life as one big glute workout, you’ll be well on your way to muscular glutes and pain-free living. Squeeze your cheeks one at a time while stuck in traffic or an endless meeting. Take the stairs instead of the escalator or elevator. Walk instead of driving short distances.
One study suggested that some of the most common exercises produce significant improvements in the glutes. In this glute superset workout, we’ll pair a bodyweight glute activation move with one that works the glutes through lifting This way we both activate and challenge the glutes in an efficient manner that enables us to keep moving through the workout with no rest.
Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.
FIRST SUPERSET: KNEE HUGS AND SPLIT SQUATS
Knee Hugs
What it does: This move stretches the hamstring and glute of your front leg as well as the hip flexor or your back leg.
How to do it: Lift your right knee to your chest and grab below the knee with your hands. Pull your right knee to your chest while squeezing your left glute. Return to the starting position and repeat on the left side. Continue alternating sides.
How many? 10 reps.
Split Squats
What it does: Squatting in the gym and daily life works the glutes, but the split version with dumbbells places them fully on stretch.
How to do it: Step out into a lunge with dumbbells at arm’s length at your sides. Lower your hips by squatting back and down. Without letting your back knee touch the floor, drive your weight back up with the front glute. Do 10 sets on one leg and then repeat with the other.
How many? 10 reps to each side.
SECOND SUPERSET: GLUTE BRIDGE AND ROMANIAN DEADLIFT
Glute Bridge
What it does: It’s one of the best moves to improve the activation patterns of the glutes.
How to do it: Lie face-up on the floor with knees bent 90 degrees and feet on the floor. Squeeze your glutes and bridge your hips to the ceiling. Only your shoulders and hips remain on the ground. Hold for two seconds and then lower your hips toward the ground without touching. Repeat for a set of 10.
How many? 2 sets of 10 reps.
Romanian Deadlift
What it does: Perhaps the most recognizable hamstring move, and for good reason; it’s effective in building the proper activation patterns in your hamstrings and glutes while also strengthening your back.
How to do it: Start with a light set of dumbbells. The form is especially key to getting the full benefit from the RDL; don’t think of the exercise as bending forward but rather as sitting back with your torso moving forward instead of staying upright.
How many? 2 sets of 10 reps.
THIRD SUPERSET: QUADRUPED ROCKING AND ONE-LEGGED SQUATS
Quadruped Rocking
What it does: This move is a combination of two familiar yoga poses: cow and child’s pose and provides a great stretch for the quads and hips.
How to do it: Get down on all fours and let the lower back sag. Push your hips back as far as you can, holding the lumbar arch. You should feel a stretch in and around the hips. Return to the starting position and repeat.
How many? 2 sets of 10 reps.
One-Legged Squats
What it does: This not only challenges your glutes – one at a time – but your overall balance and core strength.
How to do it: Stand on one foot holding dumbbells on your shoulders with elbows pointed out. Squat on one leg until your thighs are parallel to the ground – or as parallel as possible. Return to a standing position using only the leg you’re balancing upon. Do 10 on one side and then the other.
How many? 2 sets of 10 reps per side.
FOURTH SUPERSET: SQUAT JUMPS AND LATERAL LUNGES
Squat Jumps
What it does: This move works the hips, knees, and ankles but the key is using your glutes to generate power.
How to do it: Stand with feet just outside the shoulders and hands behind your head. Squat, keeping your knees behind your toes and squeezing your glutes. After holding this position for two seconds, jump vertically. Pull the toes to your shins in midair to prepare for landing. Land in the starting squat position, hold three seconds and repeat for 10 reps. Be sure to land softly, with the hips back and down.
How many? 2 sets of 10 reps.
Lateral Lunges
What it does: Lateral movement is important to sports and the motions of everyday life, but too often we ignore it in the gym. The lateral lunge hits the quads and glutes, along with the hamstrings.
How to do it: Step out to the right, keeping toes pointed straight ahead and feet flat. Squat down only your right leg, keeping the left leg straight. Squat as low as possible, keeping the left leg straight and holding for two seconds. Return to the starting position and repeat for a set of 10. Switch sides.
How many? 2 sets of 10 reps (per side).
FIFTH SUPERSET: INVERTED HAMSTRING AND FRONT SQUAT
Inverted Hamstring
What it does: This move forces you to fire (activate) your glutes. Practicing such movements becomes a habit while training and in everyday life.
How to do it: Balance on your right foot, keeping tummy tight, and shoulders back and down. Bend at the waist with both hands out to the sides and extend your left leg back as you fire the left glute. Your shoulder and heel should move together, forming a straight line. Return to starting position and switch legs, performing a set of 10 on each leg.
How many? 2 sets of 10 reps per side.
Front Squat
What it does: Like the inverted hamstring, the front squat forces you to fire your glutes.
How to do it: Stand holding a barbell across the front of your shoulders, palms facing you and elbows in front of you. Squat until your thighs are as parallel to the ground as possible. Push from the hips and return to a standing position.
How many? 2 sets of 10 reps.