Tag Archive for: Fitness Tips

, ,

Get Started With Barbell Training By Trying These 3 Exercises

Working on strength training at the gym? If you’re comfortable using strength machines, dumbbells and kettlebells, you might be ready to start training with the barbell.

The barbell is an advanced tool used to perform compound movements that work your entire body. It’s important to pay close attention to your form when working with barbells to avoid injury and to set yourself up for efficient reps that will help you grow stronger.

In this blog post, we cover everything you need to know about getting started with barbell training, including barbell safety and etiquette tips, how to perform the big three lifts and a barbell workout that you can try on your own at the gym.

Barbell Safety and Etiquette

Before you start working with the barbell and squat rack, there are a few important safety tips to go over.

  1. There are two types of weight plates: hexagon and round bumper plates. The hex plates are great for squatting and bench pressing. If you are deadlifting, you’ll want to use the bumper plates. Bumper plates roll easily and will help you get into proper position to perform a deadlift.
  2. When setting up the squat rack, make sure that the barbell is resting evenly on the barbell holders. There are numbers along the side of the rack to help you orient and align the holders in the correct spot on each side.
  3. When maneuvering the barbell, if you are moving to another area of the club, hold the bar vertically.
  4. Always make sure to use the weight clips when you have weights on the barbell to lock the plates into place.

Related: New to the barbell? Get comfortable with kettlebells first!

How To Perform The Back Squat

The first exercise in our barbell workout is the back squat. Before you perform a back squat, make sure that your rack is set up at the proper height for you and that the safety bars are in an appropriate spot.

Once your rack is set up, you’ll approach the bar. Grab the bar with your hands just outside of shoulder and then walk underneath the bar. The bar should be resting on the meatiest part of your trapezius – not too high on the neck or too low that it feels like it’s sliding off your back. Before you step back from the squat rack, activate your lats by pulling in opposite directions on the bar and keep your grip strong with a straight wrist. Stand up tall, take two steps back from the rack and then adjust your feet to hip width.

Take a big breath in, hold the air as your descend, and then exhale as your drive back up to standing. That’s one rep!

How To Deadlift

First, remember that you’ll want to use bumper plates for the deadlift. For a traditional deadlift, feet should be at hip-width or a bit wider and you’ll hinge down to “double over” grip the bar – about shoulder width. Activate the lats again like we did with the squat, brace your core and pull the slack out of the bar by sitting back so your hips are below your shoulders.

You’ll inhale as you lift the bar, keeping it close to your shins. Exhale and lower the bar back down nice and controlled. That’s one rep!

You can also use a hex bar for a deadlift for a bit of an easier set-up. With the hex bar, you’ll step inside the bar, feet hip width apart, hinge back and grab the handles with a vertical grip. Brace the core, inhale and drive through the hips and exhale to stand. That’s one rep!

How To Perform The Bench Press

Before you bench press, you’ll want to check that the bar is at an appropriate height for your body. To check this, you’ll lay down on the bench and reach up with your arms to make sure you can properly grip the bar in its current position.

Once you’ve got the bar at an appropriate height, sit down on the forward edge of the bench to ensure you do not hit your head on the bar as you lay down. Reach up with your arms slightly wider than shoulder width to find proper placement for your grip on the bar.

Feet should be driving into the ground. Head should stay down on the bench, and upper back/shoulders and glutes should be touching the bench.

When you feel properly set up, re-grip the bar and press the bar straight up. Pull the bar toward your belly button so your wrists, elbows and shoulders align. Then, inhale and pull the bar down as if you’re performing a row. Breathe in and exhale as you press up. That’s one rep!

15 Minute Barbell Workout

Related: Looking for more workouts? Try this total body dumbbell workout.

This barbell workout consists of three sections with 3 rounds each. Complete the full 3 rounds before moving on to the next set. This workout should take you between 15-20 minutes.

3 rounds:

  • 8 back squat reps
  • 30 seconds bear plank squat
  • 30 seconds to 1 min of rest between rounds

3 rounds:

  • 8 deadlift reps
  • 8 push-ups
  • 30 seconds to 1 min of rest between rounds

3 rounds:

  • 8 bench press reps
  • 8 dead bugs
  • 30 seconds to 1 min of rest between rounds

Have questions about these movements? Flag down one of our personal trainers on the fitness floor and they will be happy to help you with proper set-up and execution.

Contact us for a free training session

Post written by FFC Contributor Natalie Casper. Video and workout courtesy of FFC Fitness Director Mario Dato.

by
, ,

Got Dumbbells? Grab A Set And Complete This 15 Minute Workout

Dumbbells are ubiquitous when it comes to exercise equipment. Whether you’re walking into a state-of-the-art fitness facility or a hotel gym, you can be certain you’ll have a dumbbell rack at your disposal for your workout.

Dumbbells are a versatile tool that can be used for a ton of different exercises, including unilateral work. This no-fuss piece of equipment packs a punch — dumbbells activate several muscle groups at the same time to provide a total body burn. Grab a pair of dumbbells and try out these exercises for your next strength day at the gym.

Dumbbell Safety And Etiquette

There are a few important safety and etiquette reminders to be aware of when exercising with dumbbells.

  1. Do not drop the dumbbells – they will bounce!
  2. Make sure you have a nice firm grip when holding dumbbells.
  3. When you’re finished with your dumbbells, wipe them down.
  4. When finished, re-rack the weights in the corresponding spot on the weight rack.

Related: When is the last time you used one of these weight machines at the gym?

How To Do A Romanian Deadlift (RDL)

The first exercise is the Romanian Deadlift or RDL. To begin, hold the dumbbells with a strong grip right in front of your thighs. Keeping a soft bend at the knee, slowly hinge at the hips as if something is pulling your hips toward the wall behind you. Dumbbells should remain close to your shins as you hinge. When your back reaches a flat position, stand back up tall bringing your hips forward. That’s one rep!

How To Do A Squat

The next movement is the squat, and you only need one dumbbell for this exercise. Holding the weight vertically at your chest, place your hands underneath the top bell. Hug your elbows in close to the rib cage to activate your lats. Maintain a tall posture through the chest and upper back. Place your feet hip-width apart and pull yourself down into a seated position. Knees will track slightly out. Drive through the floor to return to a standing position. That’s one rep!

How To Do A Three-Point Row

To perform a three-point row, you will need one dumbbell and a bench – or any sturdy surface. Position yourself close to the bench and place your left arm on the bench. Press into the bench with a locked elbow to keep your lats engaged. With your feet hip-width apart and knees soft, pull your right hand (which is holding the dumbbell) toward your hip. Return to the starting position and repeat. Make sure to repeat this movement with the dumbbell in the opposite hand!

How To Do A Chest Press

The last exercise is the chest press. You will use two dumbbells and a bench for this exercise. Have a seat on the bench, placing dumbbells on your thighs. With a firm grip on the dumbbells, lay down on the bench. Make sure your feet are driving into the ground, and your neck should be relaxed on the bench. As you press the dumbbells up, try to get your wrist, elbows and shoulder to align. Pull the weights down nice and slow and repeat.

15 Minute Dumbbell Workout

The format for this dumbbell workout is 30 seconds of work followed by 30 seconds of rest. Here is the workout:

Circuit One:

Romanian Deadlift for 30 seconds

Rest – 30 seconds

Chest Press for 30 seconds

Rest – 30 seconds to 1 minute

Repeat this circuit for a total of 3 rounds, before moving on to this next set below.

Circuit Two:

Squat for 30 seconds

Rest – 30 seconds

Three Point Row – Left Arm for 30 seconds

Rest – 30 seconds

Three Point Row – Right Arm for 30 seconds

Rest – 30 seconds

Repeat this circuit for a total of 3 rounds, and your dumbbell workout is done! This workout should take you about 15 minutes to complete.

Related: Looking for more workouts? Try this 20 Minute Kettlebell Workout

Contact us for a free training session

Post written by FFC Contributor Natalie Casper. Video and workout courtesy of FFC Fitness Director Mario Dato.

by
, ,

Use These Weight Machines At The Gym For A Total Body Workout

When is the last time you used a weight machine at the gym? If strength training is part of your routine, these machines can come in handy, but a lot of gym-goers have no idea how to use these machines. These machines are a great way to introduce your body to new movements, and they can be helpful during busy times at the gym. If the squat rack is occupied or a fellow member has snagged your preferred size of free weights, there is likely a machine available that you can use to work the same muscles groups.

We get it, the machines section of the gym can be intimidating. You’re not sure what this knob controls, what that cable does or where to sit on the machine. To help you get started, we highlight three of our favorite weight machines at the gym in this post and show you exactly how to use them for a great total body workout. Let’s get started!

Weight Machine Safety And Etiquette

Before you start using the weight machines at the gym, there are a few important safety and etiquette tips to go over.

  1. Adjust the height of the seat, handlebars, etc and test that your settings are appropriate for your body before beginning the movement. Never touch the adjustment levels while you are performing an exercise!
  2. Check the weight stack on the machine and adjust to your preferred weight where you can perform 8 good reps. It’s always best to start with a lighter weight and adjust to a heavier weight if needed.
  3. Don’t let the weight stack slam at the end of your rep.
  4. If resting between sets, please allow others who may be waiting to work in between your sets.
  5. Wipe down the seats, handles, etc on the machine before moving on to your next machine.

Related: 8 Benefits of Using Weights In Your Fitness Routine

How To Use The Lat Pulldown Machine

The Lat Pulldown machine mainly focuses on the muscles in your back and works your biceps as well. After adjusting your seat height and selecting your weight, place your hands on the handlebars about shoulder-width apart. Grab the handles and then sit down. Your thighs should fit snugly under the pads.

Keep a nice tall posture with your eyes looking straight ahead. Exhale as your pull down on the handlebars, inhale as you return as you return the handles overhead. As you perform this exercise, your shoulders should be pulling down into your armpits, activating the lats. After your set of reps is complete, slowly raise the handlebars back overhead, stand and lower the weight gently.

How To Use The Leg Press Machine

The leg press machine works all of your leg muscles. The first thing to check when you’re using the leg press machine is the seat set-up. There is a lever on the seat that allows you to move the seat closer to and farther away from the platform where you place your feet. For the leg press, the starting position for the seat should be close to the platform. Next, select your weight and then take a seat.

Place your feet flat onto the platform at about hip-width distance. Make sure your lower back is pressed fully against the back of the seat and grab onto the handles on the side of the seat. Keeping your spine tall, press away from the platform so that your legs are extended. Be careful to keep a slight bend in the knee – there is no need to lock out your knees here. Inhale as you pull yourself back down to the platform, knees pointing slightly out. Before the weight plates touch, push yourself back away from the platform for the second rep.

How To Use The Chest Press Machine

The chest press machine works your chest, shoulders and triceps. To set up for the chest press, first check your seat height, then sit down and check that your wrists are lined up with your low to mid pec when you place your hands on the handlebars. This helps ensure that your shoulders are in a relaxed position. Lastly, select your weight on the machine.

After you’ve selected your weight, take a seat. There is usually another lever near the handlebars that controls how close or how far away your starting position is from your body. You don’t want your starting position to be back so far that your chest muscles are being stretched when you place your hands on the handlebars, but your wrists should be relatively close to your body to begin.

While gripping the handlebars, pull your elbows done to align them with your wrists. Make sure your spine is resting on the seat behind you, drive your feet into the ground to activate your legs and hips and exhale as you push the weight away from you. Inhale as you pull the weight back toward you, using your lats for control. Before the weight plates touch, push the handlebars back away from your body for the second rep.

20 Minute Weight Machine Workout

Put these three movements together for a great total body workout using the weight machines at the gym. Here is the workout:

10 Reps at the Lat Pulldown Machine

Rest – 30 seconds to 1 minute

10 Reps at the Leg Press Machine

Rest – 30 seconds to 1 minute

10 Reps at the Chest Press Machine

Rest – 30 seconds to 1 minute

Repeat this circuit 3 times. If the machines become occupied during your workout, you can mix in mountain climbers, dead bugs or planks while you are waiting. This workout should take you between 15-20 minutes to complete. You can also pair this workout with cardio for a great 30-40 minute workout!

Related: Looking for more workouts? Try this 20 Minute Kettlebell Workout

Contact us for a free training session

Post written by FFC Contributor Natalie Casper. Video and workout courtesy of FFC Fitness Director Mario Dato.

by
, ,

New To Kettlebell Training? Try This Kettlebell Workout

When gyms (and just about everything else) shut down in early 2020, did you invest in at-home fitness equipment? Thousands of Americans were clamoring to get their hands on dumbbells, weight plates and kettlebells early during the Covid-19 pandemic, driving fitness equipment sales to increase more than 1000% from 2019, according to eBay.com data.

Perhaps you went to Target or Facebook Marketplace in the hopes of finding a pair of dumbbells, only to be left with a selection of kettlebells (if you were lucky to see anything other than empty shelves!). Whether the kettlebells in your living room are gathering dust or you’re curious about working with kettlebells at the gym, use this blog post as a guide for how to safely and effectively make the most of this versatile tool.

What Are The Benefits Of Kettlebell Training?

Using kettlebells can help simplify your workout routine because you typically only need one or two kettlebells for a workout, and you can hit every major muscle group in the body during a kettlebell workout. In particular, kettlebells are excellent for strengthening your posterior chain – the glutes, hamstrings, etc – and because these are the body’s biggest muscles, kettlebells can deliver a calorie-torching workout.

Depending on the number of reps and the amount of rest between sets, kettlebell training can also count as cardio training. Popular kettlebell exercises, like kettlebell swings for example, raise your heart rate while building strength.

Additionally, many kettlebell exercises including the kettlebell press which we go over below, are done unilaterally – one side at a time. Unilateral work can help improve your balance and strengthen the stabilizer muscles in your core.

Basic Kettlebell Safety

Before you get started with kettlebell training, there are a few important safety tips to go over.

  1. Remove all rings, watches and other jewelry from hands and wrists before beginning a kettlebell workout.
  2. Wear shoes with a flat sole, or perform kettlebell movements in socks so you can feel the ground.
  3. Make sure to grab the correct weight. Keep in mind that most kettlebell weights are listed in kilograms. 1 KG = 2.2 lbs. Typically, women will start with a 10kg, 12kg or 16kg kettlebell while men usually start with a 16kg, 20kg or 24kg kettlebell.

How To Kettlebell Goblet Squat

The first move in our kettlebell workout is the Goblet Squat. To perform a kettlebell goblet squat, begin by picking up the kettlebell with both hands and holding it right below your chin. Remember to keep your elbows in close to your body, and be careful not the rest the kettlebell on your chest but to hold slightly away from your body.

With your feet in shoulder-width position, squat down, aiming to bring your elbows down to the inside of your knees. Then, drive away from the ground to stand up nice and tall. That’s one rep!

How To Kettlebell Deadlift/Hip Hinge

The hip hinge that is performed in the kettlebell deadlift is a foundational movement for other kettlebell exercises like the swing, the clean and the snatch. When you are performing the hip hinge correctly, you should feel your glutes and hamstrings fire up. You should not feel pain in your lower back while performing this movement.

Begin by standing directly over the kettlebell. Reach down to grab the kettlebell. Hinge your hips backward, keeping your shoulders higher than your knees and hips higher than your knees. Drive through your feet to stand up tall. That’s one rep!

How To Kettlebell Press

You may need a lighter kettlebell for this movement than you used for the goblet squat and deadlift. Once you’ve selected a weight that you feel comfortable pressing overhead, begin by picking up your kettlebell with both hands and bringing it up to one of your shoulders. This is the kettlebell racked position. When you’re in this position, straighten your wrist to ensure your knuckles are facing the ceiling.

From here, engage your core, squeeze your butt and press the kettlebell straight overhead, keeping your bicep close to your ear when your arm is fully extended. Bring the kettlebell back to that racked position before pressing overhead again. Once you’ve completed the set on the first side, bring the kettlebell to the ground, lift again with both hands and bring the bell to the racked position on the opposite shoulder. Perform the press for the same number of reps on this side of the body.

Related: Strengthen your abdominal muscles with this beginner’s core workout

20 Minute Kettlebell Workout

This kettlebell workout will give you a total body workout using just one or two pieces of equipment in 20 minutes:

10 Kettlebell Goblet Squats

Plank – 30 seconds

10 Kettlebell Deadlifts

10 Kettlebell Presses (5 on each side)

Reduce reps by 1 in every round (9 reps of each movement, 8 reps of each movements, etc) until you reach 1 rep of each movement. Keep the plank at 30 seconds each round. This workout should take you about 15 to 20 minutes to complete.

Related: Looking for more workouts? Try this total body dumbbell workout

Contact us for a free training session

Post written by FFC Contributor Natalie Casper. Video and workout courtesy of FFC Senior Fitness Director Sarah Ashenden.

by

10 Best Types of Push-Ups and How to Master Them

The push-up is commonly associated with military conditioning, gym class, and some martial arts. For many, they can feel like an impossible or even gruesome exercise. If you feel similarly, we hope you will feel empowered to incorporate this versatile and efficient exercise into your workout routine after reading this post.

Push-ups are categorized as a calisthenic exercise performed face down, during which the body is raised and lowered with the arms. Push-ups are a full body exercise that engages many muscles. Push-ups use your pectoral muscles, triceps, and other muscles of the shoulder area such as anterior deltoids, serrates anterior and coracobrachialis. Push-ups also use the transverse abdominis and rectus abdominis, making it a great core exercise.

Related: Need something for the lower body? We’ve got you covered here.

Push-ups can be performed in a number of ways, with modifications for beginners and progressions for those who are more advanced. We’ve compiled a list of the top 10 types of push-ups and their benefits so you can find an exercise that work best for you.

Standard Push-Ups

To perform a standard push-up, get into plank position with your hands under your shoulders, engage your core and keep your chest lifted and eyes gazing out in front of you so that your spine stays in a neutral position.

Bend your elbows and lower your body to the floor with your inhale, then push up with control and exhale as you rise back to a neutral position. Don’t let your backside dip or stick up, your body should remain in a straight line from head to toe.

Draw your shoulder blades back and down, keeping elbows tucked close to your body. It’s important to practice good form consistently to avoid injury and yield greater results.

Need further guidance on mastering the standard push up? Check out the video below from FFC Personal Trainer Tom Feeney!

Modified Push-Ups

The modified push-up is a great option for beginners. This type of push-up is performed by supporting the lower body on the knees instead of the toes.

The Wall Push-Up

Another great push-up variation for beginners is the wall push-up. This exercise is performed by standing close to a wall and then pushing away from the wall. You can increase the difficulty by moving your feet farther from the wall.

The Diamond Push-Up

For these push-ups, place both palms on the ground so that both thumbs and pointer fingers are touching and form a diamond. These push-ups really work your triceps!

The Wide Push-Up

Start from a normal push-up position but spread your hands wider than shoulder length. This will force your chest to do most of the work.

The Narrow Push-Up

From a normal push-up position, place your hands just a few inches apart from each other underneath your chest.

The One Leg Push-Up

From the standard push-up position, lift one leg up off the ground. Perform a set of push-ups and then switch legs to complete the set. Be sure to engage your core to help you stay in position!

The One Arm Push Up

Get into position and bring one arm behind your back or to your side. Complete the movement, switch arms and complete the set. These are a great challenge!

The Feet Elevated Push-Up

Do a normal push-up, but with your feet elevated on a box or bench. The higher the platform, the more you’ll work your shoulders, chest, and core. For an added challenge, use an exercise ball.

The Body Elevated Push-Up

Performed with hands on an elevated platform, commonly seen with medicine balls. For an even more advanced exercise, you can also elevate the feet.

Fun Facts About Push-Ups:

  • In most forms of push-ups, you are lifting 65% of your body weight
  • The record for the most consecutive push-ups is 10,507 by Minoru Yoshida of Japan in 1980.
  • Push-ups dates back to 1905
  • The record for the most push-ups done in 24 hours (non-consecutively) is 46,001 by Charles Servizio of the USA in 1993.
  • The Fence Lizard demonstrates push-ups to attract its reptilian mates

Post written by Jessica Frank. Edited by Natalie Casper. Video content by FFC Personal Trainer Tom Feeney.

by