Common Strengthening Exercises Archives - G4 Physiotherapy & Fitness

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Common Strengthening Exercises

The classic move popularised by the Turkish Olympic lifters builds strength, stability and co-ordination 1.Lie flat on the floor with one hand by your side and the other directly above you holding a kettlebell. 2.Keeping the kettlebell elevated, swing one leg over the opposite leg and rise up on to the elbow of your supporting […]

Common Strengthening Exercises

KettleBell Clean

This classic kettlebell move works every muscle in your body to build explosive power and a strong core 1. Start the move as with the kettlebell swing. Swing the kettlebell upwards with a pop from your hips. 2.As the kettlebell moves upwards, bend your elbow and let the handle slide from your fingers down into […]

Common Strengthening Exercises

KettleBell Swing

The classic kettlebell move requires perfect form to hit the major muscle groups and to get your heart rate high 1.Stand with your feet shoulder-width apart and hold a kettlebell in both hand. 2. Keeping you back straight and your knees in line with your feet, bend at the knees and move the kettlebell between […]

Common Strengthening Exercises

Push Press

Generate more power by descending into a quarter-squat then exploding powerful upwards to raise the bar overhead 1. With your feel shoulder-width apart, position a bar on your upper chest, gripping it with hands just wider than shoulder-width apart. 2. Keep your chest upright and your core muscles braced. 3. Drop into a quarter-squat then […]

Common Strengthening Exercises

One-Arm Dumbbell Clean

Holding a dumbbell in one hand works that side of the body for balanced gains and is a great option ahead of advancing to the barbell version. 1. Stand with your feet shoulder-width apart. Squat and pick up the dumbbell. 2. Keeping your core braced, your chest up and a natural arch in your back, […]

Common Strengthening Exercises

Burpee

One of the hardest and most intense body weight moves, this will work all your major muscle groups and get your heart rate soaring. 1. Stand tall with your feet hip-width apart. 2. Squat, place your hands on the floor and kick your legs backwards until you’re in a press-up position. 3.Bring your legs back […]

Common Strengthening Exercises

Cleans

This complex and dynamic total-body move works all the major muscles of your legs and posterior chain. 1. Stand with your shins touching the bar and feet shoulder-width apart. 2.Squat and hold the bar with an overhand grip. 3.Keeping your core braced, your chest up and a natural arch in your back,drive through your […]

Common Strengthening Exercises

Deadlift

The classic compound lifts works many upper- and lower-body muscles and is one of the key moves for putting on muscular size and strength all over you body 1. Stand in front of a bar with your feet shoulder-width apart. Squat to take an overhand or alternate grip of the bar just outside your thighs. […]

Common Strengthening Exercises

Cable Rotation

The cable places a different emphasis on your rotator cuff and is a beginner-friendly way to strengthen these crucial muscles. Internal Rotation 1. Stand side on to a cable machine holding a D-Handle attached to the middle of the machine with your closest hand. 2.Keeping your elbow bent at 90 degrees, rotate your forearm across […]

Common Strengthening Exercises

Cuban Press

Barbell Cuban Press This move works the small muscles of the shoulder joint that control rotational movement. A stronger rotator cuff prevents injury and allows you to lift more in most upper-body moves. 1.Sand tall, holding a barbell with an overhead grip with your hands just outside your thighs 2.Lift the weight until your elbows […]

Abdominal & Core Strengthening Exercises

Gym Ball Back Extension

This exercise is a great way to strengthen the lower back muscles, helping to keep injury at bay during heavier weighted back exercises. The difficulty of this simple exercise shouldn’t be underestimated! 1. Lie across the ball so it’s across the front of the pelvis and the lower abdomen, tuck the feet under so the […]

Back Strengthening Exercises

Good Morning

This exercise not only works on your lower back erector spinae muscles and helps to make your core stronger, but simultaneously targets the hamstrings and gluteal muscles. 1. With the rack set up so the barbell is at shoulder height, place the barbell across the back of the shoulders, slightly lower than for a barbell squat. […]

Back Strengthening Exercises

Face Pull

Face Pulls target the posterior shoulder muscles – try adjusting the height of the cable set up to target different fibres of the muscle groups. 1. Set up a cable machine with a rope attachment, so the pulley is in line with the forehead. 2. Holding a rope in each hand, stand slightly back from the […]

Back Strengthening Exercises

Inverted Row

Think of this exercise as an upside down push up! Great for growth of the lats as well as strength of the core muscles. This exercise is a good progression to build up to the bent over row, as this only requires you to use your body weight. 1. Approach a barbell in a rack (or […]

Back Strengthening Exercises

Barbell Shrug

A great exercise for building strength and size on those upper trapezius muscles. Due to the limited range of motion of this exercise, heavy weight may be used whilst maintaining correct form. 1. Hold a barbell with an overhand grip, hands just wider than your thighs. 2. Keeping the elbows straight, shrug your shoulders up […]

Back Strengthening Exercises

One Arm Dumbbell Row

This is a great way to work unilaterally, and improve any strength imbalances from side to side. 1. Place the right knee and right hand on a flat bench with the torso parallel to the floor. Pick up the dumbbell in the left hand with the arm straight and palm facing the body, this is […]

Back Strengthening Exercises

Seated Cable Row

This seated exercise allows you to effectively target the muscles of your mid and upper back, whilst maintaining good form throughout. 1. Sit on a bench or the floor with the knees slightly bent and your back straight. 2. Hold the attachment attached to the cable with a neutral grip, palms facing one another and […]

Common Strengthening Exercises

Lateral Raise

Lateral Raise This exercise is a simple single joint move that is prefect for targeting the middle portion of your Deltoids. 1. Start with a dumbbell in one hand, palm facing inwards to the body. Ensure you feet are shoulder-width apart and the core is braced throughout. 2. Raise the dumbbell out to the sides […]

Common Strengthening Exercises

Shoulder Press (Variations)

Basic Shoulder Press One of the best exercises to build strong and wide shoulders. 1. Start with the barbell resting on your chest, grip the bar so your hands sit just wider than the shoulders. 2. Engage the core and press the barbell directly above the head and away from the chest, until the arms are fully extended. 3. Slowly lower the […]

Back Strengthening Exercises

Bent-Over Fly

A fantastic exercise for the shoulder stabilising muscles – with this movement less weight actually means more! Start off with light dumbbells, as correct form is important to ensure activation of the right muscles for this exercise. 1. Adopt the same start position as the bent over row with a dumbbell in either hand in front […]

Common Strengthening Exercises

Calf Raises

These are best carried out on a step or ledge rather than the floor so the muscles can be worked through their full range. Calf Raises 1. Stand on a step, feet facing forward and the back half of the feet hanging off the edge. 2. Keeping the knees straight and slightly softened, slowly rise […]

Common Strengthening Exercises

Glute Bridge

Glute Bridge 1. Lay on your back with both knees bent and feet flat on the floor shoulder width apart. Rest your arms on the floor by your side, palms down for support if needed. 2. Posteriorly tilt your pelvis, and flatten the arch of the lower back into the floor. This should make the […]

Common Strengthening Exercises

Hamstring Curl

These exercises will help isolate your hamstrings to safely strengthen the area evenly between each leg. Lying Hamstring Curl This exercise can be carried out using a lying (or standing) hamstring curl machine if you have one available. Alternatively, a cable machine or even a theraband can be used to target these muscles. 1. Adjust […]

Common Strengthening Exercises

Single Leg Step Up

This exercise is just like walking up the stairs, but you can make it harder with extra weight and a higher step! Single Leg Step Up 1. Stand with a box or step in front you and place one foot resting on the box. 2. Keep this foot on the box and push off the […]

Common Strengthening Exercises

Bulgarian Split Squat

This exercise is a more static version of the lunge exercise, but elevating the back leg requires more balance and core stability, also making the standing leg work harder. Bulgarian Split Squat 1. Start in the lunge position/staggered foot stance with the back leg elevated onto a bench or box behind (with the weight […]

Common Strengthening Exercises

Lunges

Lunges are a great exercise to control weight in a multiple directions working balance, power and coordination. Body Weight Lunge 1. Stand tall with the feet shoulder width apart. 2. Take a big step forward with one leg, leaving the other leg on the floor behind. Bend at the hips and knees and lower the […]

Common Strengthening Exercises

Deadlift

Deadlifts are a functional exercise that allows development of total body strength and improves posture and whole body stability. They can be slightly daunting to a new lifter, but it is important to learn and maintain correct form to protect the lower back. Barbell (Conventional) 1. Stand at the bar with feet shoulder width apart. […]

Common Strengthening Exercises

Squats

A basic and functional body weight movement that can be adapted in multiple ways to add total body mass. Basic start position: Feet should be shoulder width apart, toes pointing slightly out (at 11 & 1 on a clock face). Stand tall and keep the shoulders, chest, hips and knees all facing forward as you […]

Chest Strengthening Exercises

Pull-Over

One of the few exercises to work your chest and back at once, this works your chest through a wide range of motion for impressive results. Dumbbell Pull Over 1.Lie flat on a bench with your head and shoulders supported and your feet flat on the floor. 2. Hold a single dumbbell with both […]

Chest Strengthening Exercises

Decline Bench Press

By using a decline bench as the base of the press the weight is shifted to the lower fibers of the chest. 1.Start by lying flat on a decline bench with your feet relaxed on the floor. 2. Grip the bar so that your hands are shoulder-width apart. 3. Keep control of the bar […]

Chest Strengthening Exercises

Incline Bench Press

By using a incline bench as the base of the press the weight is shifted to more of the upper chest fibers and the front of the shoulders. 1. Start by lying flat on a incline bench with feet relaxed on the floor. 2. Grip the bar so that your hands are shoulder-width apart. […]

Chest Strengthening Exercises

Bench Press

One of the simplest and most well know lifts is one of the most effective to build the chest. 1.Start by lying flat on your back with feet relaxed on the floor. 2. Grip the bar so that your hands are shoulder-width apart. 3. Keep control of the bar slowly lower it down towards […]

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