Dorsiflexion: Definition: Raising your the ball of your foot up, toward the shin. Image: Muscles Involved: Tibialis anterior Extensor digitorum longus Extensor hallucis longus Fibularis tertius Exercises: Reverse calve raise Heel walk Plantarflexion: Definition: Pushing the ball of your foot down, away from the shin. Image: Muscles Involved: Gastrocnemius Solues Plantaris Tibialis posterior Fibularis longus … Read more
The bench press may seem simple at first glance. But nothing could be further from the truth. There’s a bunch of different things to think about when benching, including but not limited to: shoulder blades together and down, upper back arched, elbows in, lats activated (when bar is near bottom of range of motion), breathe using the valsalva maneuver, butt on the bench, and leg drive. It’s that last point in the list above that I want to focus on today: leg drive.
Extension: Definition: Straightening the knee joint by moving the lower leg away from the hamstring. Image: Muscles Involved: Rectus femoris Vastus medialis Vastus intermedius Vastus lateralis Tensor fascia lata (provides stabilization) Exercises: Squat Leg press Leg extension Lunge Flexion: Definition: Bending the knee joint by moving the lower leg toward the hamstring. Image: Muscles Involved: … Read more
Extension: Definition: Straightening the hip joint by moving the thigh and/or torso posteriorly (backward). Image: Muscles Involved: Gluteus maximus Gluteus medius (posterior fibers) Semitendiunosus Semimembranosus Biceps femoris (long head) Adductor magnus (posterior fibers/hamstring part) Exercises: Deadlift Glute bridge Hip thrust Flexion: Definition: Bending the hip joint by moving the thigh and/or torso anteriorly (forward). Image: … Read more
I don’t know about you, but I sweat profusely in the gym. More than most, at least. Whether you’re drenched after a workout like me, or if you end up glazed with a slight layer of perspiration, sweatiness can lead to issues on the bench press. Unless you’re using a bench with moisture-resistant upholstery with … Read more
In this article, I’m going to share 6 weight lifting belt tips to get the most out of your training. The kinds of things I’ll be talking about are little techniques you can use to make your belt fit better. I’ll also give you guidelines for when and when not to use your belt. This … Read more
If you deadlift at least 3 plates, you know how much of a pain in the ass it is to add or remove plates from the barbell, especially after completing a heavy set. You have to bend down and awkwardly lift one side of the bar just off the floor while simultaneously trying to slide … Read more
The rectus abdominis (L. rectus, straight ; abdo, to hide) is a long muscle pair located front and center on the torso. It’s named after the straight, vertical direction of its fibers relative to the midline of the body. It acts on the spine, with its main role being the prime mover in spinal flexion. … Read more
Shoulder Extension: Definition: Straightening the shoulder joint by moving the upper arm posteriorly (to the back). Image: Muscles Involved: Latissimus dorsi Posterior deltoid Triceps brachii (long head) Pectoralis major (sternal head) Teres major Teres minor Infraspinatus Exercises: Straight-arm lat pulldown Pullover One arm row Row (any close grip variation) Shoulder Flexion: Definition: Bending the shoulder … Read more
Elevation: Definition: Moving the shoulder girdle (scapula and clavicle) superiorly (upward). Image: Muscles Involved: Upper trapezius Levator scapulae Rhomboid major Rhomboid minor Exercises: Shrug Scapation with shrug (isolates upper traps) Depression: Definition: Moving the shoulder girdle (scapula and clavicle) inferiorly (downward). Image: Muscles Involved: Lower trapezius Pectoralis minor Pectoralis major (sternal head) Latissimus dorsi Subclavius … Read more