Fitability

Deb Bailey AFPA, MAT, CanFitPro, YMCA

 medicine ball standingmedicine ball squatting

Muscles involved: hip, knee and spinal extensors

Form: stand with feet hip width apart, holding a MB in front of your chest. Brace core, inhale as you squat down, aiming for your upper thighs to be almost parallel to the ground and a 90˚ angle at the hip. Drive your weight through your heels as you exhale and return to start position.

Cautions: keep knees from extending over the toes.  Choose a lightweight MB or a small DB if a heavy MB is too heavy to hold.

Trainer techniques: Cue breathing, contractions in gluteals and quads, watch for proper position of the spine and pelvis, and observe the motion at the hip, knee and ankles. Spot with your hands under the rib cage.

 

Barbell squat, image 1Barbell squat, image 2

      Barbell Squat

Muscles involved: hip, knee and spinal extensors

Form: stand with feet shoulder width apart. Place barbell across the upper back, right above the scapulae, not on the neck. Grasp the barbell with both hands, brace core, inhale and squat, flexion at the hip, knee and ankle, with knees remaining behind the toes. Drive your weight through the heels as you exhale and return to the start position.

Cautions: if the client has problems with neck, shoulder or spine, other squat positions should be chosen

Trainer techniques: Cue breathing, contractions in gluteals and quads, watch for proper position of the spine and pelvis, and observe the motion at the hip, knee and ankles. Spot with hands under the rib cage.

Barbell Hip Extension

Muscles involved: hip, knee and spinal extensors

Form: Stand with feet hip width apart, braced core, barbell at feet. Squat to pick up the barbell, with an alternate grip. In a standing position, slowly lower the barbell close to the front of the thighs, elongating the hamstrings, keeping knees slightly bent. Do not lower past the point of comfort.

Cautions: Make sure core is braced. Use DBs for this exercise if barbell is too much weight, or have a beginner do movement without weight. Make sure knees stay slightly flexed.

Read more: Barbell Hip Extension

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