Single leg kettlebell Deadlift

Kettlebell Deadlift variation

An underrated movement that needs a lot of attention because it provides a lot of benefits that can go towards your compound lifts & also provides a means of working on balance & coordination, stability, core strength, hamstrings, and mobility of the hips, back and legs. In the above video, I am demonstrating this workout utilizing a 12kg kettlebell.

Now because I have a harder time with my left leg keeping its balance, I tend to add more reps to this side to help build it and focus in on it, but naturally I usually do between 12-15 reps on each side.

One thing to keep in mind, is this exercise is not meant to be fast paced, take your time and really focus on keeping your balance and utilizing the proper muscles with good technique/form. I tend to move a lot quicker in this video but if you are a beginner, do this exercise with little to no added weight and either hold on to something until you get more comfortable not having to do so, or touch the floor with the moving leg between reps (allowing you to keep your balance).

Muscles Utilized:

  • Hamstrings
  • abs/core
  • forearm
  • back muscles
  • Traps
  • Glutes
The benefits are listed above. Also keep in mind this exercise can also be performed using a dumbbell or a barbell.
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The Barbell Front Squat

When it comes to squat variations, my strong suit is the front squat due to having strong quad muscles — in the video I demonstrate the front squat from the back side view, doing 135 lbs on the barbell & making sure to hit the 90 degree angle on the way down and bringing the weight back up evenly against my traps.

Now this video might not show close up insight or a step by step direction — but you see the squat form and the depth I am doing in order to hit full ROM (range of motion). If you are new to this exercise or any form of exercise, be sure to start off with lighter loads to work on technique/form.

Muscles utilized:

Quadriceps
glutes
adductor magnus
soleus
hamstrings
gastrocnemius
erector spinane
anterior/lateral delts
suprapinatus
rhomboids
upper/middle/lower back
Benefits of the exercise
Improves core strength
glute activitation

Benefits of the exercise
  • Improves core strength 
  • glute activitation
  • huge quad development
  • possible decrease in lumbar and knee stress
  • increase my power clean
  • Total body mobility and stability
  • Total body strength gains 
  • Increased muscle mass

P.S I posted the video on my social media ShayFitnessWonderWoman

365 Days of Self Discovery: Health & Well-Being

8.23.19

Day 15

What is your favorite part of your body?

  • My shoulders and traps/ my core when I put in the work and have abs.

365 Days of Self Discovery: Your Dreams/Wishes/Hopes/Future

5.12.19

Day 32

What gifts do you want to share with the world?

  • Love, compassion, strength and hope. I believe the world needs more of those everyday. 

365 Days of Self Discovery: Feelings & Emotions

1.20.19

Day 21

Do you hide your emotions, if so, why?

  • I used to hide my emotions and did a swell job of it most of the time. Now, not so much, just depends on the circumstances and the reasoning. I know they say hiding your emotions isn’t a good coping method & in the end it just puts more of a burden on us. I normally hide my emotions when I don’t want people/someone to ask me questions about how I am feeling, or when I am afraid of how someone might respond to me showing emotions, and also when I am trying to be someone else’s “rock” and make sure they are okay & for the sake of them, I want to be strong for the both of us. 
Are you the type to hide your emotions? 

BeConfidentFit Blog post #3

Hey everyone, I wanted to share my blog post I made on my personal training website, hopefully all of you enjoy it, feel free to leave comments and feedback! and also share my post, I love when others I haven’t reached out to share my post because everything I write on the website will be useful information at some point and not to mention very interactive! 

Today’s topic was about “Choosing a personal trainer” , how to go about doing so and the things that are important to consider. I figured as a personal trainer, I wanted to help give people insight on what to look for and why I believe certain aspects are more important than others.

Follow & make sure to share my blog post! Choosing a personal trainer to meet your needs

Week Four For Bench Press Program

1.07.19

Warm up:

  • Triceps extension machine: 4 x 25, 30 lbs
  • Chest press machine: 4 x 25, 40 lbs
  • DB reverse fly: 4 x 25, 20 lbs

Workout:

  • Barbell bench press: 5 x 3 x 75%, 95 lbs

Tri-set:

  • DB chest press: 5 x 5, 90 lbs
  • Seated lateral raises: 5 x 5, 30 lbs
  • plate front raises: 5 x 5, 35 lbs

Tri-set:

  • EZ bar close grip chest press: 5 x 5, 60 lbs
  • EZ bar curls: 5 x 5, 50 lbs
  • Pull ups: 5 x 5