Tag: Core
GUIDE: Become A Master Of The Squat
Why drink and drive when you can squat and fly?
The squat is one of the most natural and beautiful movements in bodybuilding. It’s also a standard position for bearing massive weight. The squat is an exercise we’ve all performed and think we’re doing right. After all there’s not much to it right? Wrong. Like all full body exercises, the squat is a movement that requires a perfect balance of many moving parts. Everything from breath to foot position should be considered before attempting this seemingly simple move. So do you want to master the squat or continue doing it half-assed like the rest of the lames at the gym? We thought so, read on.
Pre Squat
Before even attempting the squat there’s somethings you want to consider. Breathing correctly and having a straight but rigid spine will help give you stability to up your gains.
Breathing
We know it may seem monotonous and you do it without thinking anyway but being mindful of your breathing can effect not only your numbers but your life. You’d be surprise at how many times we clam up or stop breathing completely before a big task. Instead of breathing up and down try breathing in and out. Put your hand on your collar bone, if it goes up when you breath in then you’re doing it wrong. Try belly breathing, make sure your belly expands and contracts when you breathe out and in, you will physically see your rib cage going out and in when you’re doing it right.
Rigid Spine
Everyone knows you’re suppose to keep your spine straight but few people keep in mind to keep their torso rigid. This goes hand in hand with breathing, when you breathe out try and push out your obliques also. This should give you a flat stomach but visibly protruding obliques. Don’t overdo it now, it should feel fairly natural, the main thing is to make sure your center is firm and solid.
Other things to Consider
Things like lat engagement and clenching your cheeks (yes the bottom set) are also important before squatting. You can get lat engagement by simply pinching your shoulders back. The main thing to remember is that you are one solid unit, if a heavy weight was to fall on your shoulders from your standing position you should be able to bear it.
On The Bar
Now that you’ve been practicing your stance and your breathing let’s move onto the real deal stuff – the bar.
Unweighted bar
Get under the bar and get that good stance we spoke about earlier. This is where you want to work out all of your last minute kinks. So from top to bottom here’s how it goes.
Head neutral
Not to the floor, not to the sky. Find a spot where the floor meets the wall and hold your gaze.
Bend the bar
Actively pull into the bar with your two hands, this will help your posture and keep the bar tight to your body. You want your hands to be just wide enough to hold the securely behind, too lose and you won’t engage your lats.
Root your feet
You want to engage your feet but not the way you’re probably thinking. As opposed to just applying downward pressure try twisting your feet into the ground. The conscious effort to to pull your heels in will not only apply downward pressure but will pull your knees into optimal position.
At this point there’s nothing to it but to do it, or rather, the point where you’ve got to lift some heavy ass weights. We suggest you take your time and go through each of the stages we spoke about before. You’re breathing, your stance, and your on the bar last minute checklist. You’re going to notice that you’re still making some of the same mistakes but don’t be too hard on yourself, in time you will break those bad habits. We recommend you lift with a friend to make sure you’re doing all your reps correct to form. Start off small until your position becomes automatic and then start the youtube videos..
And hey – once you’ve mastered this or if you’re already a master check out the variations below to add something new to your routine.
Jump Squat
Cross your arms over your chest.
With your head up and your back straight, position your feet at shoulder width.
Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
When you touch the floor again, immediately squat down and jump again.
Repeat for the recommended amount of repetitions.
Kettlebell Pistol Squat
Pick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other.
Squat down by flexing the knee and sitting back with the hips, holding the kettlebell up in front of you.
Hold the bottom position for a second and then reverse the motion, driving through the heel and keeping your head and chest up.
Lower yourself again and repeat.
That about wraps it up. Follow through the guide above and you’ll be a master of the squat in no time. Make sure to hit us up in the comments with any other tips that you think makes you a master of the squat. Stay pumped.
Build a Rock Solid Core With These Exercises
Perform These Exercises To Build A Rock-Solid Core
A rock-solid core isn’t only aesthetically appealing, it can add to your functional strength which helps in everyday activities. Building a shredded midriff is easier said than done. Washboard abs are the result of months of hard work in the gym and kitchen.
The massive fan following you’ll amass when you lift your shirt is just one of the perks of having a ripped abdomen. Just like us humans, no two ab exercises are the same. A few exercises are more effective in developing a solid core as compared to the others.
Planks
Planks are one of the most effective ab exercises. They were brought into the mainstream with the rising CrossFit popularity. While performing the plank, make sure your body is in a straight line and your hips don’t sack or form a bridge.
Windshield Wipers
Windshield wipers are a brutal exercise. If you’re a beginner, you might not be able to perform the windshield wipers. You can do the hanging leg raises until you develop the appropriate core strength.
Ab Wheel Rollouts
The Ab wheel rollouts work the entire abdomen and will leave you with a crazy ab pump by the end of the exercise. If you don’t have access to an ab wheel at your gym, you can use a barbell by putting a quarter plate at each end of the bar.
Toes To Bar
Performing the toes to bar requires strong core stabilizers. Most people make the mistake of using momentum by swinging back and forth while performing the exercise. As the name implies, your toes should touch the bar at the top of the movement.
Decline Bench Reverse Crunches
Reverse crunches are the opposite of the orthodox crunches. While the normal crunches work the upper abs, the reverse crunches work the lower abdomen. Performing the reverse crunches on a decline bench adds resistance to the exercise.
Cable Crunches
The cable crunches are an incredibly effective upper ab exercise. The upper and middle abs are stronger as compared to the lower abs and using added resistance can help better target the muscle group.
Landmine Twist
The obliques are one of the most overlooked muscles when it comes to ab training. Obliques are the fish gill-like muscles at the side of your abs. Landmine twists are one of the best exercises to target your obliques.
Smith Machine Toes To Heaven
Toes to heaven work your lower and middle abs. Lie down on an exercise mat with your chest facing the ceiling. Place your toes on the barbell and elevate your lower back to lift the bar. Your lower back should be directly under the barbell throughout the exercise.
Russian Twists
Russian twists are an oblique killer. Place your feet flat on the floor by bending at your knees and sit with an upright torso. Grab a dumbbell, kettlebell or a weight plate with both your hands with your arms extended straight over your knees. Twist to your right side while breathing out. Return to the starting position and repeat for on the left side.
Decline Bench Crunches
Decline bench crunches add flavor to the orthodox vanilla crunches. Performing the crunches on a decline bench add resistance to the exercise and makes it harder. You can add additional resistance by holding a weight plate next to your chest while performing the decline bench crunches.
Header image courtesy of Envato Elements
Which is your favorite ab exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Thrash Your Abs To Perfection With This Core Training Routine
Get abs of steel with this core workout.
If we were to take a poll on what body part gets the most attention in the gym, we’d bet that the answer is likely to be the abs. It’s the first thing women notice on a man, the body part that all men wish to develop because of that fact. There’s no doubting that if you have a great looking core then you’ll be sure to get some heads turning. The core is the foundation for explosive strength and provide a great deal of help while performing resistance training. But how exactly do you get your abs to show?
Obtaining six pack abs is certainly a tall task. Where many believe that doing 300 crunches will get the job done, the reality of the situation is that abdominal exercises provide a strong base, but really have nothing to do with getting your abs to pop. The old saying goes that abs aren’t made in the gym, but made in the kitchen and truer words have never been spoken.
If you want those fabled six pack abs then you’re going to have to work just as hard on your nutrition. But that doesn’t mean you should train to obtain abs of steel. Sure, getting your body fat down will make your abs more visible, but it doesn’t mean they’ll be strong. Check out some of these awesome core exercises that are sure to give you strong and developed abs.
Obliques
The abs are more than just the rectus abdominus, most notably referred to as the six pack. They comprise other muscle groups as well, including the obliques. The obliques, inner and outer, are located on the flanks of the torso. There are numerous different ways to build up the obliques and here are a couple of exercises that can work wonders.
Dumbbell Side Bend
3 sets, 10-12 reps (30-75 lbs, left and right sides)
Hanging Knee Raises to Side
3 sets, 12 reps
The key is to not over do it with the reps and weight so that the oblique muscles don’t get considerably large. You want a strong and lean core, not a thick one.
Lower Abs
The lower part of the rectus abdominus must be worked as well to really have the total package. By working the lower portion of the core you can ensure that you’ll get that desired V shape that you crave.
Leg Raises (hanging or lying on back)
3 sets, 15 reps
Knee-Ins
3 sets, 20 reps
Upper Abs
Lastly you should target the upper portion of the abdominal muscle. Attack this portion last as it’s far simpler to engage than the obliques and the lower portion of the abs. Besides that it should already have been worked plenty by the exercises prior. These last exercises will simply add the finishing touch.
Sit Ups
3 sets, 30 reps
Crunches
3 sets, 30 reps
Remember that diet will be the main factor in making your abs pop, but these exercises will ensure that they’ll be as strong as iron.
Do you have a favorite ab routine? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
The Ultimate Gauntlet To Test If You Are A True Master Of Fitness
Don’t get your feelings hurt…
Warning: If you’re a generally fit guy you shouldn’t read this. This is not for the “generally fit” – this is for the guy who cares more about results than how he looks in the mirror. Dare we say this might be better suited for the guy who’s not fit at all. Sure he’s not in great physical shape but he doesn’t have an ego and may actually learn from where he falls short.
The problem is with middle men, and that’s probably most of you guys, is that the ego puts in some work but not enough to take you where you really want to go. To the next level of true physical mastery. Well you can fool your girlfriend with your half -ass six pack but you can’t fool us. We’ve got a gauntlet that is meant to be a test of who is truly a master of strength and fitness. Looking to go through the gauntlet and test your abilities? Here’s the 4 challenge you’ll need to complete.
Meter Murder
The first step in our fitness gauntlet might make you curse us… but you’re going to thank us in the end for this one. You’re going to need a stopwatch and a track. Set your stopwatch to 1 min and then run 10 meters, rest for the remaining time. Do this again but this time run for 20 meters and then rest for the remaining time. Keep doing this until you can no longer beat the clock or until you get up to 200 meters. Good luck.
Death by Burpee
Step two of the fitness gauntlet. As much as we love to poke fun at the crossfit world there’s one thing that they’ve incorporated right, and that’s the burpee. The burpee is pretty much a pushup that ends with a vertical jump. Quickly go from standing to a pushup position, do one rep and then stand up, as soon as you get to your feet – jump vertically as high as you can, when you land repeat.
Try to do 100 of these in the fastest time possible. Many of you won’t be able to get to a hundred, that’s okay. As soon as you do get there the next step is to go for time. If you can beat your previous time each week then you’re doing it right.
One Minute Sprint
Now it’s time for step three of the fitness gauntlet. One minute doesn’t sound like a longtime but trust us, when you’re giving it everything that you’ve got those 60 seconds feel like hell. Get on a bike machine and try to lose as many calories as possible within the time limit. 45 is the average so if you’re higher then you’re taking care of business if not, you’re slacking.
2,000 Meter Rowing Machine
An oldie but a goodie, the rowing machine is probably one of the most complete exercise machines out there. The ultimate in man versus machine, this workout is bitter in tasted but sweet in victory. Set the rowing machine to 2,000 meters go as hard as you can until you get there. The goal is under 7 minutes but that just a guideline, don’t be discouraged if you don’t get there the first time, the rower is a wake up call for most weekend warriors.
So now that we’ve posed the challenge to you, what are you going to do with it? Try it out and let us know.
Build Up Your Abs With This Core Thrashing Circuit
How To Build Your Abs Using A Core Circuit.
If your training goals consist of building solid slabs of muscle while chiseling away at unwanted body fat in the process, the use of high intensity bouts of conditioning needs to be an absolute cornerstone in your aesthetics programming. This is especially true for tightening your core.
While there are too many types of conditioning methods circulating the industry to keep track of, one attribute that many lack is intensity. Want to get the most out of your conditioning? Try getting after it when your body and mind are close to the point of absolute exhaustion at the tail end of a training session. This is where real gains are made, and the real athletes are separated from the soft pretenders.
Not only will maximally exerted conditioning sessions skyrocket your metabolic rate, they will help you achieve a higher level of testicular fortitude in the process, building a foundation of pride and accomplishment that follows you through whatever path you choose to follow.
LOADED CARRIES
There is no doubt that the traditional farmers carry is a great way to teach and develop proper shoulder and trunk alignment under some heavy ass loads that require concentrated effort to move, let alone execute with pristine form. While the staple carry will always have its place in conditioning programming, slight variations of the loaded carry can help emphasize a movement pattern of muscle group being trained through the addition of direct and muscle specific conditioning.
If you want to be absolutely sure to thrash your shoulders, core and hips simultaneously while squeezing every available ounce energy out of your body, putting the final nail in your training day coffin, the cross body carry (CBC) is a powerful variation of the loaded carry.
Performing the cross body carry paired with the static push up hold has the ability to generate a huge amount of metabolic stress through the shoulders and core, while increasing your heart rate and exertion to near maximal levels.
THE SUPERSET
Executing the cross body carry followed by a violently tensioned static push up hold at the tail end of your upper body emphasized training days will leave your shoulders trembling, your core on fire, and your eyes searching for the nearest garbage can in case your lunch is coming out for an encore appearance.
To see what you’re really made of, minimize rest periods while using near-maximal loads for the given time intervals. A good starting weight will be holding 75% of your body weight in the bottom hand and 50% in the hand positioned overhead. If this six-minute addition to your upper body-training day doesn’t leave you on the ground in sheer exhaustion by the last round, buck up and go heavier next session..
KETTLEBELL CROSS BODY CARRY
COACHING POINTS- CBC
Choose loads that are near maximal while still keeping your spine and shoulders in a neutral position at all times..
Use a slightly heavier load in the bottom hand- Challenge yourself! Start off with a load of 75% of your bodyweight in your bottom hand and 50% in your hand positioned overhead..
Assume a slow and steady walking speed that can be maintained throughout the set..
Shorten your stride length. Think one foot directly in front of the other keeping your feet well under your center of gravity..
Alternate the left and right hand positions for each set you complete. Do not switch your hand positions mid set while you are on the clock!
PUSH UP ISO-HOLD
COACHING POINTS- PUSH UP HOLD
Start in quadruped position and activate your core by maximally squeezing your abdominal wall and upper extremities..
Prep your shoulders by stabilizing your shoulder blades down and back, externally rotating the shoulder joint..
One leg at a time, step back and place feet at shoulder width apart while squeezing your body as hard as you possibly can to maximize full body tension..
Hold maximal tension in your glutes, core and shoulders simultaneously..
Maintain maximal tension for the duration of the hold, and remember, if you aren’t shaking you aren’t really generating that much tension..
PROGRAMMING
This conditioning superset is ideal for a tag on for any upper body emphasized training day. If you feel like you have a little fuel left to burn before shooting down that $8 gluten free smoothie of yours, grab some KB’s and get after it. The first time through, use the programming parameters below. From there, it’s in your hands! Get as crazy as your body, or mind, will allow!
1A KB CROSS BODY CARRY 6 sets / 20 seconds / 10 seconds rest
1B PUSH-UP ISO-HOLD 6 sets / 20 seconds / 10 seconds rest
*Note that for the CBC, each set will alternate arms in the up and down position. Ex. set 1 right arm up, left arm down to the side, set 2 left arm up, right arm down to the side
Dr. John Rusin is not your run-of-the-mill physical therapist. His innovative vision and knowledge brings together high-performance strength and hypertrophy programming with cutting-edge, pain-free training methodology. With more than a decade of elite level training experience and advanced degrees in both exercise science and physical therapy, Dr. Rusin develops performance, regeneration, and aesthetics programs for some of the world’s best power athletes, NFL and MLB athletes, Gold-Medal Olympians, competitive powerlifters and bodybuilders.
Perfect Your Muscle With The Zercher Squat
Put your muscles to the test.
It’s no secret that every weight lifter loves leg day. Seriously. It’s not mind-numbingly difficult or torturous what so ever. Often times people complain about leg day and to those individuals we have a few words for you: stop your whining.
Leg day is the one day out of the week where you get to focus on some of the most important muscles to develop in the body. Not only do you work your legs, but with most exercises targeting the legs you must utilize your lower back and your core in the movement as well. Want a strong stomach and back? Then perform some squats to make some major gains in those areas.
Now leg day can be a bit tedious, performing the same exercises over and over can be effective to an extent, but ultimately it’ll run you right into the plateau wall of doom. There’s nothing wrong with switching up your routine now and again, but you don’t want to stray too far from the formula that brought you to the dance. So what exercise should you add or supplement to your leg day training? The Zercher squat, that’s what.
What the hell is the Zercher squat? It’s a variant on the regular squat that most of us are used to. It’s not quite a front squat, but it easy to confuse the movements a bit. Firstly, you perform this exercise at a squat rack. Rather than grip the barbell with your hands you load the bar onto your forearms, lock one of your fist with the opposite hand, and perform the squat from that position. Sounds pretty funky, we know. Maybe you’re wondering what the hell is the benefit to performing squats this way? Well be patient and we’ll tell you.
Great for Beginners
The Zercher Squat is great for beginners. Why? Because it works your technique and the mechanics of the exercise. This squat is more of a hip dominant exercise and will also help to improve your posture as well. This exercise could be the key to improving your regular squat and has the added benefit of not having stress your spine. It’s a win-win.
Work Core
Remember when we said squats can work your core? Well the Zercher squat emphasizes working the anterior muscles as much as the posterior chain and legs. The stabilizing anterior muscles, namely the abs and core, can some extra work from this motion. If you want to develop more than just your legs and get a stronger core and back then this exercise is for you.
Squat Deeper
We’ve said it once and we’ll say it for all time. If you want to build up your hamstrings, get some monster calves, some major quad work done, and just generally maximize your leg development, then you need to squat low. By focusing the weight towards the front of body, much like a front squat, you can focus more on squatting lower to get a complete range of motion. Utilizing the Zercher squat to improve your squatting depth will eventually translate to your regular squatting movement.
Is the Zercher squat apart of your move set? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.