Fixing fitness
THE PURPOSE OF THIS BLOG IS TO EDUCATE THOSE WHO OPT INTO A HEALTHY LIFESTYLE IN ORDER TO HELP THEM MAINTAIN or IMPROVE THIS LIFESTYLE.
Within the weightlifting community, (including powerlifting, bodybuilding, and athletics) there are three main lifts that are considered the most important; the bench press, the deadlift, and the squat. This article is dedicated to finding the different variations of these lifts and what muscles they most effectively target.
The Bench Press: Close grip (any grip, shoulder width or closer) - effectively hits the triceps. This move may take away from the pecs but it also allows for a more full squeeze at the top of a repetition. Generally, this is the variation that takes the least weight. Wide grip (any grip outside shoulder width) - effectively targets chest, removing most of the load from the triceps. This also allows for a shorter range of motion which allows for the most weight to be used. Regular grip (just outside shoulder width apart) - effectively hits the pecs and triceps. This is a good "middle of the road" option that could be used most of the time but you should switch your grip and switch between barbell, dumbbell, and cables often. The Deadlift: Traditional stance (jump into the air and let your feet land where they will. this is normally your stance) - This stance allows for slight hamstring involvement but puts most of the work on your erectus spinae. This allows you to develop a thick mid-back. Sumo stance (widen your legs until you hit a comfortable stance) - This stance takes a lot of pressure off of the erectus spinae and works your hips more. This is a very technical stance but will shorten the range of motion, allowing for more weight to be pulled. Romanian (set up in regular stance. after the initial pull, don't let the weight touch the ground after a rep, keeping knees slightly bent throughout) - this stance is a hamstring heavy movement that should be MUCH lighter than your regular deadlift. Grips: Double overhang (both palms face toward you) - this allows you to stress your grip but your grip may fail before your back does. Over-Under (one hand palm to you, other hand palm facing away) - this grips keeps the bar from "rolling" out of your hands. Allows you to pull for longer while still working your grip Thumb-under (the thumb goes underneath the fingers) - this grip can be painful and should NOT be used regularly. This is simply a trick to help you push for a few more reps. The Squat: Traditional AKA High Bar (Feet in same placement as traditional deadlift or slightly outside, bar on top of traps) - You absolutely MUST be careful not to rest the bar on the top of your spine. This stance is used by most beginners. Low Bar (Same foot placement, bar just below bulge of traps resting slightly on deltoids. bar should not "slip" at all. if the bar does slip, you must move it higher) - This stance tends to stress your lower back more but allows you to push more weight. There are many many other ways to vary these three exercises in order to change them. I hope to write another article including some of these variations at a later date.
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AuthorMy name is Conor Getty and I'm a student at KHS. I have always enjoyed being active, as many children do, but I continue to seek out an active lifestyle to lay down new precedents for myself every day. After seeing the effects of a sedative lifestyle, I will work every day to reach a new peak in my life. Archives
June 2017
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