Improve your grip strength

Grip strength is important in the world of lifting, it is essential for a good deadlift, a good bench press and builds the forearms, wrist and hands (something many of us don’t think to work on) — and many exercises, along with the ones I named will improve when you improve your grip strength. 

Most people don’t consider the importance of the smaller muscles & techniques used to better your lifting & in doing so, they fail to make it to their fullest potential. Down below, I am going to list some of the exercises I would recommend to both athletes & general population recreational lifters if you want to see results in your strength. My list is short, but feel free to leave comments with other recommended grip strength exercises for my readers. 

  1. Two arm hang
  2. wrist curls 
  3. wrist extensions
  4. Hex dumbbell hold
  5. Farmers Walks
  6. Plate pinch/ plate pinch curl
  7. Wide grip barbell deadlift
  8. Utilizing hand grippers
  9. Towel /rope pull ups
  10. band hand extensions

Hopefully this list of 10 exercises will prepare you for your next big lift!

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10 Lower Body resistance band exercises

Can be done anywhere

Yesterday I went over upper body exercises you could implement utilizing the resistance bands & today I will go over lower body exercises with the resistance band. A short list of exercises that can be done anywhere since the use of a resistance band can be taken with you on trips, to the gym, or in your home. Feel free to add to this of exercises!

 
 
  1. Prone lying leg curl
  2. clamshell
  3. Lateral band walk
  4. Glute bridge
  5. Fire hydrants
  6. Glute kickback
  7. Lunges
  8. Squat
  9. Seated straight leg raises
  10. Seated hip abduction

Hopefully this list of 10 exercises will help you in your next workout 🙂

 

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Resistance band exercises (upper body)

Utilizing resistance bands for exercise are a great way to recover from injury, warm up before starting your workout, and adding some form of variety to your programs. Not to mention you can add them to your main exercises to add some form of extra resistance. 

 

Today’s post will go over some upper body exercises using the resistance band. Feel free to add your own resistance band exercises in the comment section if it isn’t already mentioned on the list. 

 
 
  1. Standing chest press- chest 
  2. shoulder press- shoulders 
  3. overhead triceps extension- triceps 
  4. seated row- back 
  5. standing row- shoulders 
  6. front raise- delts 
  7. lateral raises- delts 
  8. resistance band push ups- full body
  9. Bentover row – back 
  10. bicep curls – biceps 

Shay-lon 

 

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Squat variations

Give them a go! 

When all else fails, squat it out. Today’s list will consist of a different variations of squats that range from very popular to “I never heard of this one”, but hopefully in the end, all of you will give some of them a go, and let me know in the comment section which one you prefer and why & which ones you don’t like — because not everyone likes squatting.

Barbell back squat:

This exercise can be done with high bar narrow stance or with low bar wide stance .. 

Barbell front squat:

(Front Squat) This exercise can be done using wrist or using the traps — depending on how you were taught and which way is more comfortable for you.
Barbell Zercher squat:

Barbell overhead squat:

Pistol squat:

Eagle Squat:

Goblet squat:

Jump squat:

Smith machine squat:

Plie squat:

Bodyweight squat:

Split squat:

Bulgarian squat:

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Bosu Exercises

Upper, lower, cardio & Abs 

Upper body:

  1. Bosu Walkovers: 

2. Bosu Triceps walkup: 

3: Bosu Dome push up: 

Lower body:

1. Bosu lunge: 

2. Bosu Squat: 

3. Bosu hamstring curls: 

Abs:

1. Bosu ball sit ups: 

2. Bosu ball ab twist: 

3. Single leg glute bridge: 

Cardio:

1. Bosu burpees: 

2. Bosu mountain climbers: 

3. Bosu toe taps: 

 

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Seated Dumbbell Shoulder Press (How To)

 

I find that this one of my favorite exercises for the shoulders, mostly due because of how simple the movement is and because I enjoy working shoulders — the more dominant area of my body. This movement can be done seated or standing but for the sake of this particular post, I will be talking about the seated version of it. For those of you who want to get more mass and strength in your shoulders and still work on the stabilizer muscles, this is the movement for you. 

 

How to perform the movement?

 
  1. Choose a pair of dumbbells that fit your fitness level, sit on a bench that has back support (because you will want your back against the seat), place the dumbbells upright on top of your thighs to begin with.
  2. Then, raise the dumbbells to shoulder height one at a time, using your thighs to help propel them to the position
  3. Palm of your hands should be facing forward (starting position)
  4. While exhaling, push the dumbbells upward until your arms are fully extended above you
  5. Slowly lower the weights back to the starting position while inhaling 
  6. Repeat for the recommended repetitions

What muscles are being worked?

  • Lateral delts
  • Triceps
  • chest muscles
  • Middle and lower traps
  • shoulders 

With a few other muscles that I have not mentioned. 

 

What is especially important when performing this exercise is, that one does not make ballistic movements, and to not go lower than ear level to reduce your likeliness of injury. 

 

Before starting this exercise, please consider seeing a medical professional if you have any conditions or injuries. 

 

Fitness WonderWoman, 

Shay-lon Moss

ACSM Certified Personal Trainer 

 

Hip Bridge – Exercise

Typically I utilize this exercise as a warm up, but it is awesome to add in to compliment your lower body days, it activates the glutes. Even better when a resistance band is added for extra resistance. 

Pay attention to the movement Scott shows in the above video, it is a simple exercise but be sure to squeeze those glutes. Also, if you want some added resistance and don’t have a resistance band, you can use the barbell for my more advanced athletes. 

Step by step instructions:

  1. Lie flat on the ground on your back with hands to your side. Have your knees bent, with feet shoulder width apart. 
  2. Push your heels lifting your hips off the floor while keeping your back straight. Make sure to exhale during this portion of the movement
  3. Go back to the starting position. 

Very simple instructions. If you need a challenge, use one leg instead of two. 

 

Muscles being worked:

  • Glutes
  • hamstrings
  • core 
  • more advanced variations will work the quads, hip flexors and obliques more. 

Have any questions, leave them in the comments! Be sure to speak to a professional before performing the movement if you have conditions or injuries that could hinder you.