19 Nov
Blog

Workout gloves that will help you ace your exercise routine daily

We all know how strenuous those heavy lifters and barbells are. As a result, skin damage and injuries to the palm are a common problem. Something like that is when Training gloves useful for fitness freaks. Not only will these gloves help prevent serious damage to your hands, but they will also protect them while you lift those heavyweights.

If you also want to protect your hands from such problems, read the full article to find out which training gloves are perfect for you!

The Best Training Gloves You Can Buy Today!

Today the market is of the highest quality best training gloves this offers all the necessary functions that we are looking for in our ideal glove. Hence, now we're going to highlight the best ones for you so that you end up buying the perfect fit for yourself. All of these gloves are affordable and are sure to work wonders for you.

1. DOCYCEEB WORK GLOVES

This comfortable pair of gloves promises to maintain the natural shape of your hands and allow you to move freely. The quality is Lycra material so it's top notch without even thinking about it. The gloves also feature a shock absorbing 8mm elastic foam which is incredible for your hand safety. These Full finger training gloves ensure flawless texture and make sure you do your job right. Although it may seem too cramped to some people, it is very convenient to use. However, the building material is stronger, so this should be taken into account when purchasing the product.

DAY 2 WOLF NEW FULL FINGER WORKOUT GLOVES

If you're looking for a lightweight microfiber design that will adequately support your exercise routine, this glove is all you need. The top notch quality of the product, affordability and unconventionality are the main reasons for choosing these gloves. However, you may want to consider a larger size for your gloves as it will fall short every time. Overall, the material is reliable. The finger gloves are the best training gloves ever.

3. HARBINGER WOMEN'S FLEXFIT WEIGHTLIFTING GLOVES

These gloves are made from nylon and flexible leather, making them perfect for everyone. They are also very comfortable and attractive to wear. The antimicrobial treatment that protects the hands from bacteria is another notable feature. It can also be found in many colors and sizes. The only downside is that the fingers are too wide for slender hands, which makes it inconvenient during exercise. But that could be good Training gloves for women for sure.

4. PRO SPORT-TAC WORK GLOVES BY GOFIT WOMEN

These best training gloves offer comfort, style and quality at the same time. The breathable fabric is another highlight of this product. It's also washable and easy to use, so there's no reason to avoid buying it. However, there may be a lack of adequate padding, which can be detrimental to you. The durability and flexibility are also striking. In addition, the low maintenance and improved grip are great for you.

5. FIT FOUR – THE GRIPPER TRAINING GLOVES

These lightweight gloves are made of synthetic, lycra, synthetic leather and microfiber making them a high quality glove on the market right now. Whether you are doing kettlebells or using dumbbells, these will protect you easily. These come in many sizes and will help your hands stay safe for long hours. If you are looking for the perfect Training gloves for womenDon't miss this one. The design is minimal too, so you don't have to worry about being uncomfortable to wear. Better traction also comes from this product.

6. UNDER ARMOR MEN & # 39; S CLUTCH FIT RENEGADE TRAINING GLOVES

These are other excellent ones Full finger training glove that you can wear without discomfort. Not only do they offer incredible quality, but also padding that leaves no room for discomfort. The quality of the product is also very breathable, so everyone should use it without a second thought. However, the gloves can be small on many hands. So keep that in mind before you go out and buy these. The straps are also of poor quality, which makes them a little inconvenient for everyday use.

7. PREMIUM CROSS TRAINING GLOVES FOR FUEL PERFORMANCE

If you are looking for great protection against abrasion and lightweight fabric that will help you exercise in comfort, then this product is for you. These best training gloves are provided with additional padding that is located between the fingers. So there is nothing to worry about when you are exercising. However, the seams may come out after hours of using this product. Such a thing makes it less convenient for people who use the product on a daily basis.

frequently asked Questions

1. Can you name more? Training gloves for women to me?

Among the cool Switch Flux gloves for women by Armor and the MIMI Grip Power Pads, the gym gloves for women are the best Training gloves for women to you.

2. Are training gloves a smart choice?

Yes, without a doubt!

3. Are that best training gloves affordable?

Absolutely!

These were some of the best Training gloves for you to try at the earliest. We promise they will leave no stone unturned to protect you as you lift these heavyweights.

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The best weightlifting gloves for smooth daily fitness

10 Nov
Blog

Front Squats: not just a weightlifting exercise

Yes you read it right! Front crouch is more than just a weightlifting exercise, it is an exercise that is very widely used in weightlifting training, but unfortunately it is not used too much other than the weightlifters. But that is now changing. Well, that's because the front-loaded nature of the exercises requires a higher level of technical competence within the athlete. And because of that, it enables better movement and a more balanced athlete in the end. And if an athlete is struggling with the back squats, some of the issues can be resolved pretty quickly by adding more front squats to their program. What are the reasons? You are welcome:

  • Forces the athlete into a more upright position and recruits the muscles of the core
  • Allows for greater depth, which increases the function and strength of the joints of the lower body
  • Requires more flexibility and control over shoulders, arms and wrists
  • Does not overload the body and thus ensures a better balance when increasing strength

How do I do front squats?

The To install

  1. Start with the bar, which is in a crouched position and level with your mid-chest.
  2. With your hands, hold the bar wider than shoulder width apart. Bring yourself close to the bar and lower yourself into a 1/4 squat so the bar is level and touching your chest at the top and front of your shoulders.
  3. Without letting go of the bar, pull your elbows out and raise them as high as you can.
  4. Try to keep your elbows as high as possible throughout the squat – this will keep your body upright and the bar securely in the crook of your hand and against your chest and shoulders.
  5. Approach to pull the bar out of the frame.

How it goes

  1. Take a step back. Position your feet shoulder-width apart, with your toes pointing slightly diagonally from each other.
  2. Get ready, take a deep breath, keep your torso rigid, and bend your legs to lower yourself into a crouch. Keep your knees wide apart and your heels down.
  3. Lower until your legs are parallel to the floor, then slowly stand up to your original position.

Yes, this is the correct form to maintain while squatting. In case you're having trouble maintaining it, below are some tips and steps on how to do it.

The perfect shape of the front squat:

As mentioned earlier, below are some steps and tips to keep in mind as you attempt to properly pull a front squat.

The bar

It means that your goal is to raise the bar as close to your back as possible. And the higher the bar rests on your shoulders, the better it is to lay the foundation for an efficient mechanic. You should feel the bar literally resting on your shoulders and physically pressing against your neck. The second the bar slips off your neck and shoulders, you'll be pulled forward, making the squat far more difficult. This can be uncomfortable. So be sure to practice with an empty bar to adjust to the sensation. Of course, there's never fun shedding a crazy heavyweight and wishing you were suffocated. However, it is necessary.

The poor

Something incredibly common about this exercise where people forget to interact with their torso before lifting while doing a front squat. Squatting works your legs, but your whole body needs to get the most of it. This is especially true of the front squat. When softening your torso, the bar pulls you forward and you are not squatting with very efficient mechanics. To avoid this, take a deep breath, straighten your chest, tense your shoulders, and raise your elbows up. These tensions will stir up all of the muscles in your torso and along your midline, keeping your entire body involved throughout the lift.

Your account balance

It is common for you to back your butt into a squat as it forces athletes to recruit their glutes as this is the main cause of oversized exercise. The difficulty with this front squat hint, however, is that the second you pull your bum back, you allow your torso to lean forward and the bar pulls you forward, which creates the problem that the two primary points are generally have. The goal is to stay upright while simply falling straight down to perform that front squat. But you're wrong here. So don't push your bum back like hell, don't push your knees forward. Just break the crease of your hips and knees at the same time and let your bum fall straight to the floor. This enables a more active body during the entire lift. Push your bum back while squatting and keep yourself busy throughout the workout.

Your bum is the key

This is something you see all the time in weightlifters, and something quite challenging when you don't. But once you learn, this is a fantastic tool that will allow you to use your energy to do hip extension. The idea is that you crouch aggressively at the very bottom and then stand up with an intensity equivalent to a vertical jump. Although this can cause the body to loosen up on the floor and the hell out of the athletes losing tension trying to get out of the most challenging position of the squat. Stay in suspense! However, if you hold the tension and then bounce back like a superman from that lower position, you may be on the verge of jumping over a tall building in a single jump

Complete the train

Just don't try to release the tension until you have completed the elevator. Reason? Well, people tend to relax their upper body in a split second before fully expanding. Or worse, they start to break the bar after their final repetition. Stop rushing and release the tension! Stand in the loop, stand tension for a second, and choose to either take a breath and do your next rep, or control the bar again.

Front squats versus back squats

Both back and front squats are useful. However, taking a look at your skills and goals can help you decide which exercise to include in your workout.

To perform a front squat efficiently and safely, you need good range of motion in your upper back, shoulders, wrists, hips, and ankles.

On the other hand, a squat doesn't require a lot of agility. Therefore, it's easier to start here and pay attention to your shape and strength building.

Although it would be a whole new story, one or maybe both movements in the back and front squats will make you feel comfortable. Before doing this, make sure your goals are listed. Since both vary, the squat effects vary, and so do their requirements. Here are some suggestions in case you have a hard time making up your mind.

  • Squats can help you gain weight faster while promoting strength and strength.
  • While front squats also increase strength and strength – albeit not as quickly – they're a great exercise for developing the quads.
  • If aesthetics is your goal, your focus should be on the front squats.

However, if you want to harness strength, power, and aesthetic benefits, include both the back and front squats in your routine.

A word of warning

Before diving into any of the workouts, fronts squats and back squats, you should consult an expert. This may be because these two workouts are exactly what you have been looking for and delve into them with no prior precautions and requirements. Such as having a thorough knowledge of your own strength, weakness and shape when performing squats. Speaking of which, if you break your form on the squats, you will regret it for the rest of your knees and pay for it with your knees and maybe even your shoulders. So, if you've tried cheating on this bargain, you'll be sorry that the price tag is just too high for a simple mistake. So don't give it a try without being rated by a trainer or expert.

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03 Nov
Blog

Best Exercise Bike for home use: Complete Buying Guide

The best exercise bikes help you stay fit. For example, suppose your local gym is now likely closed due to the coronavirus epidemic. But it won't stop you if you have an exercise bike. It can be a ticket to an indoor exercise to help maintain your fitness level. You should be more concerned about availability, cost effectiveness, and a few other important parameters in order to buy this best exercise bike for weight loss. These exercise bikes provide a way to cycle when you can't stay outside because of bad weather because you don't have to go out to use them.

With the best exercise bikes, you can do heartbreaking cardio workouts that will burn off your extra calories. You can use it when you are working from home, watching TV, playing video games, reading or at a Zoom meeting and even while eating juice. You can find the best exercise bike for you by citing your specific needs. For example, if you have knee or back problems, you can buy a flexible bike. Other bikes have poseable handles to tune your arm.

They made some small exercise bikes that fold up and fit in any small space. It is ideal for those who have less space at home. There are exercise bikes with different budgets, so you can take any machine with you at any cost. If you're moving expensive machinery or looking for good quality equipment, you need to do a little more research. We'll save you valuable time to make a wise decision depending on the buying guide below.

A complete guide to buying an exercise bike

Choosing the right stationery exercise bike requires some serious consideration. There are many options to choose from from many parameters. First, you need to have an idea of ​​a few key parameters in order to make the perfect decision.

The things that you choose carefully

Before you buy, you need to realize the right machine for you. That varies in size and shape. So if you've bought one, get this machine for your in-store length. Confirm that you have comfortable seats and pedals that fit your feet. These machines vary in size and shape. So when you buy one, choose that machine for your size in the store. Confirm that you have comfortable seats and pedals that fit your feet.

1. Features

Decide the best other options are critical to you before purchasing the machine. These are returning to the market with additional interactivities such as bottle holders or book trays or video games. You need to be more discriminatory with the help you provide to alternative people.

2.Heart rate monitor

This is an added benefit of using it as a heart rate monitor. It also records and displays the heart rate while a lashed chest has happened with your movement. It offers a live rate while you are using it. Otherwise it will cause you inconvenience. Heart rate monitors alone cost about twenty-eight to one hundred dollars.

3. Display

Find a transparent show with easy-to-use controls. It increases the sweetness of your bike. Do an honest exam of your heart rate, speed, calorie burn, revolutions per minute (RPM), and some combinations of resistance levels. It will be in the middle of a healthy display of your time and distance details.

4. Programming

Consider machines with programs for you to better regulate routines that will help your fitness at the next level. And become heart rate controlled workouts that take your age, weight, and gender into account.

5. Security

Exercise bikes have several moving parts. These can be dangerous for you. Therefore, follow the rules so that there are no problems. Make sure your follow bike is locked and out of the reach of children and not in their hand without a tiny child safety lock.

6. Resistance

Find a machine that is easy for you to regulate and that includes some type of exercise. Most of the bikes used have electronic resistance controls. You will use all the power of the tested bike to adjust it electronically.

If you live in a family with young teenagers, your focus should be on how the activity bike is made. Findings show that every year many children are injured from the use of fitness equipment. It would be helpful if you could part all the more with the help you have given others.

With this exercise bike, you can enjoy all of these advantages without leaving your home, when you are not on the open road or when you do not have to enter a studio. This is an important consideration when setting up the right station bike. With the increasing interest in online shopping, you may have to struggle for a while to get these products. We did this to keep you informed through extensive research, reviews of online reviews, and expert recommendations. Hop on, take a look, and enjoy yourself! And you will benefit from it.

02 Nov
Blog

Face pull exercise that will improve your fitness levels daily

If you work out at the gym all day it won't make a difference in your body until you do workouts that can change the game. Facial feature Exercise is one of them.

Also known as rear delt pull and cable pull, this exercise aims to work the upper back, core muscles, and rhomboids. Rare deltoids are the primary muscles in the body that are trained by this exercise. There are many benefits that can be achieved by committing yourself to performing this exercise on a daily basis. Shoulder injuries, poor posture, and muscle imbalances are some of the problems you can combat.

If you want to incorporate this exercise into your daily fitness routine, here's how!

An exercise that will change the game for you

There's a reason numerous people these days rely on face pull exercises to get their muscles right. The enormous range of muscles that are trained during this exercise is a major reason for this. Benefits like better performance, muscle activation, and better chest work are the cherry on top. Stability and flexibility are some of the key benefits that are high on the list.

For so many reasons, it is almost daunting to avoid this potential exercise. The best part is that facial feature training also offers different variations. Pull dumbbell face is one of the best variations on this exercise that is sure to give you instant results.

How to do that Facial exercise?

As a workout for advanced users, the Facial exercise is an absolute highlight. You don't have to worry about buying a cable machine for this as you can do this exercise without it too. A resistance band is all you need to find out. Make sure your resistance band is well secured before you start exercising. This helps to avoid serious injuries.

1. Hang or anchor the tape to a fixed attachment point.

2. Grasp the ends of the ribbon with each hand. Your palms must be facing inwards.

3. Now squeeze your shoulder blades together. Gradually pull the band towards your shoulders.

4. Let it rest for a few seconds and return to the starting position. The focus is on the shape and compression of the shoulder blades.

5. Repeat the process Facial exercise for the best benefits.

How to perform Pull cable surface?

When you pull your face on a cable machine it is known as a Pull cable surface. Using a rope for this exercise is the ultimate way to properly train your body. Something like this also enables perfect freedom of movement. The steps in this exercise are convenient for users to complete. If you are a fitness freak who loves to exercise, this exercise will be great fun for you.

1. Attach a rope attachment with two handles to a rotating high pulley. It should be roughly at head level or gradually above it.

2. Choose the correct resistance in the weight stack. Go as easy as you can. Focus on form and function.

3. Stand by the pulley with your feet hip-width apart.

4. Lift and hold the handles with both hands. Stand in a neutral position. Your palms should be facing inward.

5. Take a few steps back and make sure your arms are outstretched. The knees must be slightly bent. At this point, lift your chest, roll your shoulders back, and contract your core muscles.

6. Pull the handles back towards your forehead. Your hands must now be in front of your shoulders. When you are done, rest in this position for a few seconds.

7. Now gradually straighten your arms and return to the first position. Don't let the weight rest on the stack until you have finished a set.

8. Repeat the process Pull cable surface Exercise for the best benefits.

How to do that Pull dumbbell face Exercise?

The Pull dumbbell face is a strength exercise that aims to work the abs and traps. All you have to do is follow the directions to do the exercise correctly. Are you ready for training?

1. Take a pair of dumbbells with an overhand grip and lie with your shoulders on the padding in a sloping seat. Extend your arms out in front of you so the dumbbells are hanging straight down.

2. Close your shoulder blades and row the weights. Your elbow point should now be at right angles to your hands. Your ankles should be facing the floor.

3. Bend at your elbows and bring your forearms parallel to your shoulders. Hold for a count, then reverse the motions. Return to the first position.

4. Repeat the process Pull dumbbell face Practice for the effects you want.

The bottom line

These were some of the best Pull face Exercises to try at home. Don't forget to tell us how you like it!

FAQ

1. Can you give me something? Facial exercise Trying alternatives at home?

Dumbbell rows, lat pulldowns, and pull-ups are some of the best alternatives for this.

2. What are the primary muscles that are trained in the? Dumbbell face pull?

Abs and traps are the main muscles.

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06 Oct
Blog

The Best Peloton Exercise Bike Alternatives for 2020

If you work out at home, you can work out at home using smart bikes, ellipticals, and multifunction machines. Peloton is the hottest name in fitness technology today, but prices can be a drag. There are many exercise bikes and other alternative fitness options available from Peloton that are suitable for home use, from interactive treadmills to rowers. Some of the alternatives we found include a one-year subscription to iFit Virtual Home Fitness Workouts. Other computers are compatible with iFit, and you can purchase a membership for the service separately. Echelon training devices also offer fitness apps by subscription.

The best peloton alternatives

  • Weslo Cadence G 5.9i Cadence folding treadmill with a 30-day iFit trial membership – – $ 380, was $ 499
  • ProForm – SMART Power 10.0 exercise bike – – $ 899was $ 999
  • Bowflex C6 bike – – $ 999 with free shipping
  • Echelon Reflect 40 ″ – $ 1,040was $ 1,200
  • Echelon Smart Connect bike EX5 – $ 1,240was $ 1,500
  • ProForm Carbon E7 Elliptical Trainer – Black – – $ 1,399was $ 1,999
  • NordicTrack Commercial S22i Studio Cycle with 1 year iFit membership – – $ 1,999$ 1,000 off

Bowflex C6 bike – $ 999

Bowflex C6 bike
With the Bowflex C6 Bike you can choose your training app. The C6 is compatible with the Peloton App, the Zwift App and the Explore the World App to follow virtual courses and trails that adapt to your speed. Access your training or coaching app of your choice via Bluetooth and precisely set the resistance with 100 micro-adjustable levels. The C6 has dual-link pedals with toe cages, two dumbbells, and a Bluetooth-enabled heart rate wrist monitor.

Buy now

ProForm Cardio HIIT Trainer – $ 922 was $ 1,999

ProForm Cardio HIIT Trainer
The HIIT Trainer Elliptical from textProForm includes a 30-day trial membership for iFit online workouts, classes and coaching. There are 24 resistance levels for ProForms High Impact Interval Training (HIIT) with the machine's stepper + elliptical movement. Articulated handlebars expand your training range. Steel construction with oversized leveling feet. To use the iFit content, you need a Wi-Fi connection and provide your own tablet.

Buy now

Echelon Reflect 40
You don't have to exercise in front of a mirror. Mount the Echelon Reflect 40 on a wall and complete a personal training with a Reflect membership. You'll also enjoy live classes, on-demand classes, and be able to compete with family and friends. The Reflect 40 weighs 26 pounds and measures 39 inches high x 20 inches wide x 2 inches thick. The HD display has a resolution of 1080p and a vertical refresh rate of 60 Hz for smooth videos. You don't have to buy the Reflect membership, which costs $ 39 per month (one month is included in the price of the device). You can also save by purchasing an annual Reflect membership with the device for $ 1,400 ($ 80 savings) or a two-year membership with the device for $ 1,600 ($ 360 savings). When you buy a Reflect 40, you also get a free Apple Watch.

Echelon EX5
The Echelon Smart Connect Bike EX5 is available now (other Echelon Smart Connect Bike models can only be pre-ordered) and has a competition seat, adjustable handlebars, clip and cage pedals as well as a 32-level magnetic resistance. The EX5 has a smart device holder for your phone or tablet that can be rotated 180 degrees. With an Echelon Connect membership ($ 39 monthly, one month included), you can work with 30+ top-notch coaches and take instructor-led classes ranging from kickboxing to Zumba to yoga and more. Save $ 80 when you buy the EX5 with an annual membership for $ 1,400 or save $ 360 when you buy an Echelon Smart Connect Bike EX5 with a two-year membership for $ 1,600.

Echelon EX5S
You have to wait until the end of June for the Echelon Smart Connect Bike EX5S to be delivered. However, pre-orders are now possible. The latest model in Echelon's Smart Connect Bike range, the EX5S, features a 21.5-inch HD touchscreen display, new anti-kick stabilizers on the frame and power connections on the front and rear. The top model costs $ 1,640 with a monthly Echelon Connect membership. You can save $ 80 if you order the EX5S with an annual membership for $ 2,000 or save $ 360 and buy the EX5S with a two-year membership for $ 2,200.

NordicTrack Commercial S22i Studio Cycle – $ 1,999

The NordicTrack Commercial S22i Studio Cycle, while not much cheaper than the Peloton, is probably the best option when it comes to comparable features – they're practically the same. The S22i has a screen that is almost the same size as the peloton. However, the ability for instructors to adjust your incline and resistance for you (you need to do this yourself with the peloton) makes it a better option if you want to focus more on your training. NordicTrack also includes a one-year membership in these workouts in the purchase price of the S22i, which is another benefit.

What is iFit?

iFit is an online fitness program with personalized virtual coaching, virtual studio courses and target training. iFit memberships are $ 15 per month for individuals and $ 33 per month for families of up to five people. You can use iFit workouts with a smartphone or tablet with any cardiovascular fitness machine. Still, many of the iFit-compatible exercise bikes can connect to iFit and automatically adjust settings such as resistance, speed and incline to vary the intensity of the exercise.

Icon Fitness and Health, the company that owns iFit, is also the parent company of NordicTrack, ProForm, Freemotion, Weider, Weslo, Gold & # 39; s Gym and others.

Other fitness equipment

While we've focused on high-tech fitness bikes here that are great peloton alternatives, an exercise bike is only part of your home gym. We recently searched the internet for great deals on other home gym essentials that you can check out below.

Good luck and to a fitter 2020!

We strive to help our readers find the best deals on quality products and services, and we carefully and independently choose what we cover. The prices, details and availability of the products and offers in this post are subject to change at any time. Make sure they are still valid before making a purchase.

Digital Trends can earn commissions on products purchased through our links, which supports the work we do for our readers.

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16 Sep
Blog

Train for Explosive Power With This Simple Dumbbell Exercise

When you start building explosiveness with weights there is always someone chirping about Olympic lifting moves. However, learning to ride Olympic lifts is a slower and more arduous process than anyone who has never tried it would think. There are more setbacks than breakthroughs. I should know that I've dedicated a decade of my life to Olympic weightlifting.

When you have the time and energy to devote yourself to it, it can be rewarding and spiritually engaging. If you want to train explosive skills now, there are better options. The dumbbell power shrug is one of your best options.

To train explosiveness, stick to basic movements and learn to train them remarkably well.

If you want to learn more about the principles that form the basis of any movement, check out my two-week, in-depth online course that teaches the immutable principles of all barbell lifts. How to restore your body's resilience and control is about to begin.

You don't need a lot of equipment or coaching for an exercise like a dumbbell power shrugand you can customize it to suit your needs and make it harder over time.

You can create a foundation of athleticism, coordination, and explosive potential in the gym for any other physical hobbies you enjoy, but you need to understand how first.

The benefits of the dumbbell shrug

The dumbbell power shrug builds athletic strength.

There aren't many exercises that will work out these traits in the gym except when throwing or hit heavy med balls.

The benefits of training for explosive force

Unless you're doing a sport that requires explosive movements, you may not be interested in an exercise that develops that skill.

The ability to move quickly, move, or catch when you trip, or change direction is an explosive move. It's a physical ability that we often overlook. However, this is not only important for younger people trying to participate in physical exercise.

With age, the ability to explode decreases before other physical traits such as strength, flexibility, and even muscle mass. Unless you're very explosive at first, that drop will be an even bigger problem.

One of the greatest risks of injury in old age is the loss of this explosive reflex.

If we trip and you cannot move your feet fast enough to catch yourself or reach out your hands, you will be injured. Knee, hip, and back injuries from falls can be reduced as you age by adding explosive workout to the mix.

If you are younger and want to be more capable, this is a great tool that doesn't involve learning new or complicated skills. If you want to train that hard, all you have to do is crouch properly and remember how to jump.

The best part about this exercise is that almost every muscle that starts in the lower body and moves up the chain has forceful contact.

The sequence of movement teaches coordination, which in strength training can generally only be learned by engaging in Olympic weightlifting.

A group of trainers close to me call this coordination the chain of command.

Work out for explosive strength with this simple dumbbell exercise - fitness, kettlebell, flexibility, dumbbell, explosive strength, eccentric workout, quads, upper traps, hip mobility, repetitive pace, resilience, overhead medicine ball slam, shrug

Work out for explosive strength with this simple dumbbell exercise - fitness, kettlebell, flexibility, dumbbell, explosive strength, eccentric workout, quads, upper traps, hip mobility, repetitive pace, resilience, overhead medicine ball slam, shrug

The idea is that large muscles should fire before smaller ones during complex explosive movements. For the power shrug, the largest and strongest muscles in the lower body fire when you crouch and stretch up.

Work out for explosive strength with this simple dumbbell exercise - fitness, kettlebell, flexibility, dumbbell, explosive strength, eccentric workout, quads, upper traps, hip mobility, repetitive pace, resilience, overhead medicine ball slam, shrug

When you reach the top of the movement and deploy, the traps should twitch at the same time as your ankles deploy. However, these smaller muscles only work after the larger muscles initiate the movement.

How to do the dumbell power shrug

You need a dumbbell or kettlebell in each hand.

  • Grab it and get up. Then fold over and crouch down so that the dumbbells are somewhere between your kneecaps and ankles.
  • Press firmly against the floor as if trying to drive your ankles through the floor. (This will keep you in contact with the ground longer and prevent you from getting on your toes prematurely as many do when they think of a jump action.)
  • Keep pushing through your feet firmly as you extend, remembering to stretch your body for as long as you want to jump and hold your head against the ceiling.
  • Keep your arms long and your elbows relaxed.
  • Push even harder through the top of your knuckles, remembering to shrug your shoulders to your ears. If you focus on pushing hard through your knuckles, You will hit the balls of your feet, but your toes will not lose contact with the ground.
  • Time your shrug with the exact moment the heels lift off the floor.
  • Once you are fully extended, immediately drop your heels again and crouch again.
  • Try to do this as a continuous, fluid motion with no rest for the set number of repetitions.

variation

When you're comfortable, change it up by starting from the floor. Touch the dumbbells to the floor on each rep.

This deeper squat is harder than you think. It would be helpful if you had enough hip mobility to squat so low with good posture and so you can train the hip muscles differently.

Mistakes to Avoid

A big mistake is to let your entire foot off the ground and bounce. Use light weights and it's no big deal, but start grabbing heavier bells and it could hurt you.

When you ride hard like you should, your heels will leave the ground, but always keep part of your foot in contact with the ground.

One off-balance landing after an actual jump and you see a foot or ankle injury.

A more advanced dumbbell power shrug

Once you have trained the movement and gradually gained weight, you can challenge yourself at various tempos.

You can eccentric (lower) the weight into your squat position before extending it as quickly as possible. Or you could do something like a 3 count eccentric, with a break down below for another 3 counts.

A basic move like the power shrug makes it easy to modify and more challenging so you can keep training hard.

15 Sep
Blog

Train for Explosive Power With This Simple Dumbbell Exercise

When you start building explosiveness with weights there is always someone chirping about Olympic lifting moves. However, learning to ride Olympic lifts is a slower and more arduous process than anyone who has never tried it would think. There are more setbacks than breakthroughs. I should know that I've dedicated a decade of my life to Olympic weightlifting.

When you have the time and energy to devote yourself to it, it can be rewarding and spiritually engaging. Now, if you want to train explosive skills, there are better options. The dumbbell power shrug is one of your best options.

To train explosiveness, stick to basic movements and learn to train them remarkably well.

If you're interested in learning more about the principles that form the basis of any movement, check out my two-week, in-depth online course that teaches the immutable principles behind all barbell lifts. How to restore your body's resilience and control is about to begin.

You don't need a lot of equipment or coaching for an exercise like a dumbbell power shrugand you can customize it to suit your needs and make it harder over time.

You can create a foundation of athleticism, coordination, and explosive potential in the gym for any other physical hobbies you enjoy, but you need to understand how first.

The benefits of the dumbbell shrug

The dumbbell power shrug builds athletic strength.

There aren't many exercises that work out these traits in the gym, except when throwing or hitting heavy med balls.

The benefits of training for explosive force

Unless you're doing a sport that requires explosive movements, you may not be interested in an exercise that develops that skill.

The ability to move quickly, move, or catch when you trip, or change direction is an explosive move. It's a physical ability that we often overlook. However, this is not only important for younger people trying to participate in physical exercise.

With age, the ability to explode decreases before other physical traits such as strength, flexibility, and even muscle mass. Unless you're very explosive at first, that drop will be an even bigger problem.

One of the greatest risks of injury in old age is the loss of this explosive reflex.

If we trip and you cannot move your feet fast enough to catch yourself or reach out your hands, you will be injured. Knee, hip, and back injuries from falls can be reduced as you age by adding explosive workout to the mix.

If you are younger and want to be more powerful, this is a great tool that doesn't involve learning new or complicated skills. If you want to train that hard, all you have to do is crouch properly and remember how to jump.

The best part about this exercise is that almost every muscle that starts in the lower body and moves up the chain has forceful contact.

The sequence of movement teaches coordination, which in strength training can generally only be learned by engaging in Olympic weightlifting.

A group of trainers close to me call this coordination the chain of command.

Work out for explosive strength with this simple dumbbell exercise - fitness, kettlebell, flexibility, dumbbell, explosive strength, eccentric workout, quads, upper traps, hip mobility, repetitive pace, resilience, overhead medicine ball slam, shrug

Work out for explosive strength with this simple dumbbell exercise - fitness, kettlebell, flexibility, dumbbell, explosive strength, eccentric workout, quads, upper traps, hip mobility, repetitive pace, resilience, overhead medicine ball slam, shrug

The idea is that large muscles should fire before smaller ones during complex explosive movements. For the power shrug, the strongest muscles of the lower body fire when you crouch and stretch up.

Work out for explosive strength with this simple dumbbell exercise - fitness, kettlebell, flexibility, dumbbell, explosive strength, eccentric workout, quads, upper traps, hip mobility, repetitive pace, resilience, overhead medicine ball slam, shrug

When you reach the top of the movement and deploy, the traps should twitch at the same time as your ankles deploy. However, these smaller muscles only work after the larger muscles initiate the movement.

How to do the dumbell power shrug

You need a dumbbell or kettlebell in each hand.

  • Grab it and get up. Then, fold over and crouch down so the dumbbells are somewhere between your kneecaps and ankles.
  • Press firmly against the floor as if trying to drive your ankles through the floor. (This will keep you in contact with the ground longer and prevent you from getting on your toes prematurely, as many do when they think of a jump action.)
  • Keep pushing firmly through your feet as you extend, remembering to stretch your body for as long as you want to jump and hold your head against the ceiling.
  • Keep your arms long and your elbows relaxed.
  • Push even harder through your knuckles at the very top and remember to shrug your shoulders to your ears. If you focus on pushing hard through your knuckles, You will hit the balls of your feet, but your toes will not lose contact with the ground.
  • Time your shrug with the exact moment the heels lift off the floor.
  • Once you are fully extended, immediately drop your heels again and crouch again.
  • Try to do this as a continuous, fluid motion with no rest for the set number of repetitions.

variation

When you're comfortable, change it up by starting from the floor. Touch the dumbbells to the floor on each rep.

This deeper squat is harder than you think. It would be helpful if you had enough hip mobility to squat so low with good posture and so you trained the hip muscles differently.

Mistakes to Avoid

A big mistake is to let your entire foot off the ground and bounce. Use light weights and it's no big deal, but start grabbing heavier bells and it could hurt you.

When you ride hard like you should, your heels will leave the ground but always keep part of your foot in contact with the ground.

One off-balance landing after an actual jump and you see a foot or ankle injury.

A more advanced dumbbell power shrug

Once you have trained the movement and gradually gained weight, you can challenge yourself at various tempos.

You can eccentrically (lower) the weight into your squat position with 6 counts before extending it as quickly as possible. Or you could do something like a 3 count eccentric, with a break down below for another 3 counts.

A basic move like the power shrug makes it easy to modify and more challenging so you can keep training hard.

10 Aug
Blog

Spiderman Push-Ups: One Bodyweight Exercise to Rule Them All

Pushups are the gold standard in bodyweight training and at home. In fact, they probably deserve to be the first exercise from toddler to senior. They don't require any special skills or genetic predispositions at any level, they are adaptable to almost any situation, and they never let you down, get easier, or cease to be useful.

My grandfather, a veteran, would get up every morning until he died at the age of 94 and hit 20 pushups before we did anything else. No excuses. Do push-ups.

Increase your push up game

The Spiderman push-up is a variant that not only gets you out of the rut if a push-up bores you or doesn't give you the sense of achievement you long for, but also offers a full-body workout that hits a trifecta of strength, endurance and Agility in a movement that is difficult to control.

There are a few things that you need to be aware of before jumping into this move:

  1. They effectively hold a perfect plank position, top and bottom handles, throughout the position. That means whether you are in the up or down position of the push-up, you are maintaining a straight line from head to butt, you are not dropping your pelvis so it looks like you are about to hump the floor and you will feel tension through the length of your body. Just remember to avoid straining your lower back
  2. Your elbows don't try to escape and stay in place by your side throughout the movement. This is exactly what they try to do when you feel tired or lack the flexibility to get your knees in the right position. You want to feel the power build up through your arms and upper body, and then conquer those elbows
  3. You will open your hips at one point, meaning that you have an antagonistic interaction that is taking place between the tension in your body and the loose movement of your leg that opens up as your knees move towards your elbow. You want your lower body to be included, not left out. Therefore, when you raise your knees, focus on the shape and strength of your legs
  4. You need to think of this exercise as both unilateral and bilateral as it goes both ways. So try to feel the shifts in movement and tension through your body and react to the forces that are at play. You want to create variations that change the needs of this exercise and then you want to know the flow of movements

With that in mind, the instructions in this video are straightforward. As I said earlier, this is not a complicated exercise, but when you think about the technique and form requirements, there are many challenges you have to overcome to complete them.

When you're ready, you can make a pretty strong case for building a full, high-intensity workout around the Spiderman push-up. Change the pace to controlled, slower movements and you'll create constant tension in your muscles to emphasize more strength.

Increase the pace while maintaining strict form and you should be able to create a strenuous full body HIIT workout. Do it casually, including to warm up, and you could get all of your joints moving and feel like you open up a little.

Just keep that strong line that runs through your torso so that you don't twist or collapse at any point. Otherwise, adjust the rep scheme, your rest time between sets, or whatever so you don't blow away unnecessarily.

The key to bodyweight exercises (especially pushups) is how you can sit in the driver's seat and do them the way you want.

The Spiderman push-up is pretty good at giving you feedback on your entire body, and it can probably teach you a little more about yourself and your weaknesses and strengths.

09 Aug
Blog

Spiderman Push-Ups: One Bodyweight Exercise to Rule Them All

Pushups are the gold standard in bodyweight training and at home. In fact, they probably deserve to be the first exercise from toddler to senior. They don't require any special skills or genetic predispositions at any level, they are adaptable to almost any situation, and they never let you down, get easier, or cease to be useful.

My grandfather, a veteran, would get up every morning until he died at the age of 94 and hit 20 pushups before we did anything else. No excuses. Do push-ups.

Increase your push up game

The Spiderman push-up is a variant that not only gets you out of the rut if a push-up bores you or doesn't give you the sense of achievement you long for, but also offers a full-body workout that hits a trifecta of strength, endurance and Agility in a movement that is difficult to control.

There are a few things that you need to be aware of before jumping into this move:

  1. They effectively hold a perfect plank position, top and bottom handles, throughout the position. That means whether you are in the up or down position of the push-up, you are maintaining a straight line from head to butt, you are not dropping your pelvis so it looks like you are about to hump the floor and you will feel tension through the length of your body. Just remember to avoid straining your lower back
  2. Your elbows don't try to escape and stay in place by your side throughout the movement. This is exactly what they try to do when you feel tired or lack the flexibility to get your knees in the right position. You want to feel the power build up through your arms and upper body, and then conquer those elbows
  3. You will open your hips at one point, meaning that you have an antagonistic interaction that is taking place between the tension in your body and the loose movement of your leg that opens up as your knees move towards your elbow. You want your lower body to be included, not left out. Therefore, when you raise your knees, focus on the shape and strength of your legs
  4. You need to think of this exercise as both unilateral and bilateral as it goes both ways. So try to feel the shifts in movement and tension through your body and react to the forces that are at play. You want to create variations that change the needs of this exercise and then you want to know the flow of movements

With that in mind, the instructions in this video are straightforward. As I said earlier, this is not a complicated exercise, but when you think about the technique and form requirements, there are many challenges you have to overcome to complete them.

When you're ready, you can make a pretty strong case for building a full, high-intensity workout around the Spiderman push-up. Change the pace to controlled, slower movements and you'll create constant tension in your muscles to emphasize more strength.

Increase the pace while maintaining strict form and you should be able to create a strenuous full body HIIT workout. Do it casually, including to warm up, and you could get all of your joints moving and feel like you open up a little.

Just keep that strong line that runs through your torso so that you don't twist or collapse at any point. Otherwise, adjust the rep scheme, your rest time between sets, or whatever so you don't blow away unnecessarily.

The key to bodyweight exercises (especially pushups) is how you can sit in the driver's seat and do them the way you want.

The Spiderman push-up is pretty good at giving you feedback on your entire body, and it can probably teach you a little more about yourself and your weaknesses and strengths.

16 Jul
Blog

The Best Exercise to Lose Weight

Diets and fitness advice are like the finger. They focus too much on the advice and will miss the opportunity to attain heavenly glory. And so, folks, you finally get Bruce Lee into an article and past the editors. Seriously, what the hell am I talking about?

Weight loss is not what you eat and what you do

There's no end to expert advice on calorie deficits, diets, exercise plans, motivation on the move, and the like to make you think weight loss is easy.

Almost everything is designed to make you feel bad if you haven't lost weight at first. You eat too much. You are not eating properly. You don't move enough. You are not moving properly. The thing is, none of this stuff really matters because weight loss is a senseless exercise in every way.

Of the 51 weight loss and maintenance strategies identified, grouped into 14 areas of the Oxford Food and Activity Behaviors taxonomy, the following were most commonly reported: having healthy food available at home, eating breakfast regularly, increasing vegetable consumption, reducing sugary content and fatty foods, restrict certain foods and reduce fat in meals. Increased physical activity was the most consistent positive correlate in maintaining weight loss

– Paixão et al., 2020

You can lose weight by losing one link. You can lose weight by going to the toilet after taking laxatives. You can lose weight if you have not exercised in twenty years and walk half an hour a day for 8 weeks.

The creation of new diets will continue to follow popular trends. However, the belief that these diets promote weight loss is due to personal impressions and reports published in books rather than strictly controlled research.

– Freire, 2020

The silver ball of weight loss, the only exercise that makes everything possible is the one that trains the mind.

Train the mind to lose weight

The hardest thing you can ever do is see yourself as you really are. If you have a clinical problem, such as a pathological obesty that requires intervention and ultimately weight loss, you need medical advice. And no, Instagram models and "science and evidence based" trainers are not recommended as medical experts.

Based on general outcome patterns and the most frequently published associations, participation in physical activity and sport was associated with a less negative and more positive body image. In addition, a negative body image, which was examined primarily as body weight or dissatisfaction with the shape, was associated with lower physical activity and sports participation and discussed qualitatively as an obstacle to participation. Alternatively, a positive body image, which was most often examined as body satisfaction, tended to be associated with increased participation in physical activity and exercise. This pattern of findings was consistent for men and women and was included in this overview across age groups.

– Sabiston et al., 2019

If you are a competitive athlete like a boxer who needs to save weight for a fight, you need a trainer who has done this before and has experience.

Bodybuilders who lose weight in the run-up to a competition also have some problems, but they're not really interested in weight loss in the traditional sense of the word. In addition, your advice is completely unrealistic for the average person, since most people's lives do not depend on gaining weight, cutting or resting.

On the other hand, if you're part of the other 99% of the world looking for weight loss help because you feel bad or just feel bad, start with an honest assessment of why you want to lose weight.

Therapy would help here. Yup. I said it. If you have a chronic need to lose weight and are healthy or generally okay in all other ways, you may want to see what that means in a holistic sense. I mean what's the real problem because it's not your weight.

Even if you think you're feeling better at losing weight or putting your leg up in the dating pool, this is still a slightly varied tactic because what you supposedly want is invariably not what you actually need.

So you need to train your mind and get in shape, enough to answer the question "What do you really want?" To be able to answer with absolute honesty.

Losing weight does not feel good or looks good

So, here's the practice, finally, so I'm not being trolled for clickbait headlines.

1 lap, no time limit. Ask yourself the following questions:

  • Why do I want to lose weight?
    • If you want it to look good, define what looking good means to deal with age and gender issues and how you would measure the results.
    • When it comes to feeling good, define what that means based on your age and gender, and at the same time check how you would measure the results.
    • Make a list of all the good things that will happen as a result of weight loss)
  • What happens if I don't lose weight?
    • Make a list of all the catastrophic things that will happen to you as a result, and then compare all the things that won't happen to them.
    • Compare the list with all the good things you thought would happen if you lost weight.

Then finish warming up:

  • Do you know that your weight may not change as you build muscle, but your shape may, and that this may mean fat loss but not weight loss?
  • Do you know that there is no ideal weight for an average person?

After you've done all of this, you may still want to be a torn, slim, mean human machine. You have idealized this body in your mind or you have an ideal body image that you would like to acquire.

You then have to ask yourself a question: are you ready to do what is necessary to get this body because it is a serious undertaking that requires deprivation, abstinence, determined dedication and an environment that will guide you through the process supports how long it could take?

References

1. Freire, R. (2020). Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting and popular diets. Nutrition, 69, 110549.

2. Paixão, C., Dias, CM, Jorge, R., Carraça, EV, Yannakoulia, M., Zwaan, M. de, Soini, S., Hill, JO, Teixeira, PJ, & Santos, I. ( 2020). Successful maintenance of weight loss: A systematic review of the weight control register. Obesity ratings, 21 (5), e13003.

3. Sabiston, C.M., Pila, E., Vani, M. & Thogersen-Ntoumani, C. (2019). Body image, physical activity and sport: an overview of the scope. Psychology of Sport and Exercise, 42, 48-57.

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