Strengthen Your Hamstrings!

The hamstrings play a big part in not only the health of the knee, but the stability of the pelvis. Single leg work allows me to position the muscles properly in order for the client to build the hamstrings. Hinging (bending over at the waist) is accesses the hamstrings strikes fear into the hearts (or backs) of most aging athletes. For better hinging, work on getting a solid ribcage position and a back pocket tuck. From there, isolate one side and go nice and slow on the way down.

These single leg variations are an awesome addition to anyone’s workout routine, and allow for tons of variety. Try each exercise for four weeks, build the intensity (increase weight, reps, or sets) then switch to a new exercise. Your hinging will improve guaranteed!

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Bent Over Barbell Row...The Best Upper Back Exercise?

I’ll be honest, I used to HATE the bent over barbell row. I found that most clients would feel too much tension in the lower back, so I shied away from it. Recently however, I have been using it with lighter weight for higher reps and have found much more success. The issue I was having was that clients tend to arch the back to hold the position, rather than keeping the ribs back and down and feeling ab tension. Reaching the hips back and loading the hamstrings secures the position and works the posture muscles as well as the upper back.

Here is at home personal training client Prof G. hitting reps of 12-15 with solid weight with great technique.

Throw this into your next workout with either a overhand or supinated grip in sets of 10+ to get the upper back roasted while ingraining good posture.

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