The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 8 of 8

Threaded View

  1. #1
    Soon to be lean... Joe Black's Avatar
    Join Date
    Dec 2000
    Cambridge, England

    NEWSLETTER ARTICLE - 2 Moves You Should Be Doing

    by Mike Scialabba

    Squats, bench press, overhead presses, conventional deads; they're all killer lifts, and we all know it. But here's a couple of variations of movements you're probably already doing that will help maintain strong, efficient hips, and proper moving shoulders with superior upward strength.

    1. Trap Bar Deadlift:

    You've seen that diamond shape looking bar right? Well it's a Trap Bar. If you're gym doesn't have one, consider looking into double suitcase dead lifts. However for now, let's talk about the new and improved trap bar.

    Old school trap bars were completely flat, and the handles were at the same height as the collars. The new bars have an elevated handle, and allow a more efficient hip movement pattern. If the bar available to you doesn't have elevated handles, find some blocks, rubber pads, or aerobic step boards to elevate the load onto.

    Execution: Stand square inside the bar, with feet hip width apart. Firmly grip the handles and drive your hips back towards the wall behind you. Your hips should be above the knees, however your back should not be parallel with the floor. This is not an RDL. Pullyour shoulder blades back and tilt your chest slightly upward looking approximately 15 feet in front of you. Do not try to look straight up. Tighten your back, and press your abdomen into your groin. Take in a large gasp of air and hold the diaphragm tight. Clench the glutes and drive the hips forward underneath you while trying to drive your traps into the ceiling.

    Make sure your arms stay in a locked position and that you're not pulling with the biceps. Return the weight the same way you executed the lift, and repeat for sheer pleasure.


    2. Overhead Barbell Shrug:

    I'm sure you're shrugging, but I'm also sure you're not overhead shrugging. This movement will aid the low, mid, and high trapezes muscles, strengthen the serratus anterior and create better range of motion in the shoulders. You should be able to press your shoulders from a depressed state, nearly into your ears. Some of you may be lacking serious strength and mobility in this department, so work slowly, and perhaps consider starting with a dowel.

    Execution: Clasp a bar (unloaded), right outside the shoulder. Press upward and lock the elbows. The biceps should be in mid-line with the ears. Slightly retract the shoulder blades and press your knuckles toward the ceiling. Lower and repeat. If your ROM is small, don't give up. You need it to increase, so practice like you would anything else!!


    Overhead Barbell Shrug - Top

    Overhead Barbell Shrug - Bottom

    Enjoy stronger hips and a better shoulder girdle!


    This exclusive article (and others) can be found in the latest Wannabebig Serious About Muscle Newsletter - September 22nd, 2010

    You can sign up here - Wannabebig Newsletter Sign Up
    Last edited by Joe Black; 09-22-2010 at 03:12 AM.

    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

    Hypertrophy Cluster Training - HCT-12 - If you want big gains in size and strength, huge decreases in body fat, or both - check out HCT-12.

    Can I have some lean muscle & strength please? – My Training Journal

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!

Similar Threads

  1. NEWSLETTER ARTICLE - A Better Workout - Pairing your Lifts for Faster Workouts
    By Joe Black in forum Bodybuilding & Weight Training
    Replies: 1
    Last Post: 09-22-2010, 07:33 AM
  2. Newsletter Article - A Better Workout - Pairing your lifts for faster workouts
    By Joe Black in forum Bodybuilding & Weight Training
    Replies: 2
    Last Post: 08-05-2010, 05:05 PM
  3. Power Up Your Back Workout Nick Tumminello - Newsletter Mini Article!
    By Joe Black in forum Bodybuilding & Weight Training
    Replies: 0
    Last Post: 06-10-2010, 05:02 AM
  4. Newsletter Mini Article: Post-Workout Nutrition for Strength, Size and Power
    By Joe Black in forum AtLarge Nutrition Supplements
    Replies: 0
    Last Post: 01-12-2010, 08:10 AM
  5. Newsletter Mini Article: Post-Workout Nutrition for Strength, Size and Power
    By Joe Black in forum Bodybuilding & Weight Training
    Replies: 0
    Last Post: 01-12-2010, 08:10 AM


Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts