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Delavier's Women's Strength Training Anatomy Workouts
by Frederic Delavier and Michael Gundill
Series: Anatomy
360 Pages
Delavier’s Women’s Strength Training Anatomy Workouts delivers the exercises, programming, and advice you need for the results you want. Based on the anatomical features unique to women, this new guide sets the standard for women’s strength training.
290 full-color illustrations allow you to see inside 157 exercises and 49 programs for strengthening, sculpting, and developing your arms, chest, back, shoulders, abs, legs, and glutes.
Step-by-step instructions work in tandem with the anatomical illustrations to ensure understanding of maximizing the efficiency of each exercise. You’ll see how muscles interact with surrounding joints and skeletal structures and learn how variations of movements can isolate specific muscles and achieve targeted results.
Delavier’s Women’s Strength Training Anatomy includes proven programming for reducing fat, adding lean muscle, and sculpting every body region. Whether you’re beginning a program or enhancing an existing routine, working out at home or at the gym, it’s all here and all in the stunning detail that only Frédéric Delavier can provide.
The former editor in chief of PowerMag in France, author and illustrator Frédéric Delavier has written for Le Monde du Muscle, Men’s Health Germany, and several other publications. His previous publications, including Strength Training Anatomy and Women’s Strength Training Anatomy, have sold more than 2.5 million copies.
Part I Developing Your Own Training Program
Part II The Exercises
Part III The Programs
Frédéric Delavier is a gifted artist with an exceptional knowledge of human anatomy. He studied morphology and anatomy for five years at the prestigious École des Beaux-Arts in Paris and studied dissection for three years at the Paris Faculté de Médecine.
The former editor in chief of the French magazine PowerMag, Delavier wrote for several fitness publications, including the French magazine Le Monde du Muscle, Men's Health Germany, and Ironman. He is the author of the best-selling Strength Training Anatomy, Women’s Strength Training Anatomy, The Strength Training Anatomy Workout, Delavier's Core Training Anatomy, and Delavier's Stretching Anatomy.
Delavier won the French powerlifting title in 1988 and gives worldwide presentations on the sport applications of biomechanics. His teaching efforts have earned him the Grand Prix de Techniques et de Pédagogie Sportive. Delavier lives in Paris, France.
Michael Gundill has written 13 books on strength training, sport nutrition, and health, including coauthoring The Strength Training Anatomy Workout and The Strength Training Anatomy Workout II. His books have been translated into multiple languages, and he has written over 500 articles for bodybuilding and fitness magazines worldwide, including Iron Man and Dirty Dieting. In 1998 he won the Article of the Year Award at the Fourth Academy of Bodybuilding Fitness & Sports Awards in California.
Gundill started weightlifting in 1983 in order to improve his rowing performance. Most of his training years were spent completing specific lifting programs in his home. As he gained muscle and refined his program, he began to learn more about physiology, anatomy, and biomechanics and started studying those subjects in medical journals. Since 1995 he has been writing about his discoveries in various bodybuilding and fitness magazines worldwide.
Beginner Programs
The goal of these programs is to wake up your muscles and joints and expose them to training. Avoid doing too much exercise too soon; otherwise you may experience long lasting and painful soreness. These programs are perfect if you have little time to train and no athletic background.
One Session Per Week
The goal of these programs is to wake up your muscles and joints and expose them to training. Avoid doing too much exercise too soon; otherwise you may experience long lasting and painful soreness. These programs are perfect if you have little time to train and no athletic background.
Minimal Equipment, Whole Body
Legs
1. Lunge: 2 or 3 sets of 20 repetitions per leg
Back
2. Dumbbell row: 2 or 3 sets of 20 repetitions
Shoulders
3. Bent-over dumbbell lateral raise: 2 or 3 sets of 20 repetitions
Abdominals
4. Crunch: 2 or 3 sets of 20 repetitions
After a few weeks, move on to a more challenging program:
Legs
1. Lunge: 3 or 4 sets of 20 repetitions per leg
2. Stiff-leg dumbbell deadlift: 3 or 4 sets of 20 repetitions
Back
3. Dumbbell row: 3 or 4 sets of 20 repetitions
Shoulders
4. Bent-over dumbbell lateral raise: 2 or 3 sets of 20 repetitions
Abdominals
5. Crunch: 3 or 4 sets of 20 repetitions
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
The Squat, Including Dumbbell Variations
The squat belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are mobilized. As a result, the squat recruits many muscles in addition to the quadriceps: the glutes, hamstrings, lumbar muscles, and calves.
Squat
The squat belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are mobilized. As a result, the squat recruits many muscles in addition to the quadriceps: the glutes, hamstrings, lumbar muscles, and calves.
The squat is considered a good starting exercise because it stimulates many muscle groups of the lower body.
How to Do It
Stand with your feet about shoulder-width apart, and place a barbell on your upper back. Keeping your back arched very slightly backward, bend your legs just until your torso starts to really bend forward. When this happens, thigh involvement lessens and the lumbar muscles begin to do the majority of the work.
When you have reached your low position, push down through your heels to straighten your legs. Once you are upright, perform another repetition.
Pro
- The whole lower-body and part of the upper-body muscles are recruited, which makes the squat one of the most complete exercises.
Con
- The squat is a very difficult exercise to perform and requires athletic skills a beginner may not have.
 | Because this exercise is exhausting, it carries some risk for the knees and back. Hanging at a pull-up bar to stretch your spine after your workout is advised, as it is with every workout. |
Squat Depth
The deeper you lower the weight, the more intense the squat becomes, because as you increase your range of motion, you are not recruiting only your quadriceps. Your hamstrings and especially your buttocks are going to be heavily recruited, as well. So, it seems to be a good idea to squat deep. From a muscular stand point, this is correct. But this is also where your morphology will come into play. The taller you are, the more you will have to bend your torso forward in order to keep your equilibrium as you squat down. In this position, the risk of spinal injury increases dramatically.
Many people claim that bending the torso forward during a squat is bad technique. But morphologically, if you have long quadriceps and a shorter torso, it is mechanically impossible to keep your back straight as you go down in squats. You must bend forward to keep your balance. This is why it is easier to keep your back straight using a Smith machine because there is no balance issue!
If you find that you have to bend forward to a dangerous level in free squats, you would be wise to find an alternative to this exercise rather than waste hours trying to master a technique that you cannot perform morphologically.
Short femurs mean less forward lean; long femurs mean more forward lean. The longer your femur is, the more you will have to bend over to keep your equilibrium. Therefore, as a general rule, the taller you are, the more dangerous it is for your spine to squat deep.
Dumbbell Variations
- When you grab one dumbbell between your legs, your thighs have to work harder, rendering the squat more effective. As an alternative, you can use a strong elastic band or squat on one leg only.
Dumbbell Variations
- Grabbing two dumbbells adds even more resistance. The main advantage of dumbbells over a barbell is that they make it easier to keep your back straight and to keep your balance. However, as you grow stronger, dumbbells will not offer the resistance required to progress even more. This is when graduating to a long bar is required. By then, you should be able to keep your balance despite the overload placed on your legs.
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
Cable Push-Down
The push-down belongs in the isolating exercise category because only the elbow joint is mobilized. As a result, the push-down does not recruit many muscles except the triceps and the forearm flexors.
The push-down belongs in the isolating exercise category because only the elbow joint is mobilized. As a result, the push-down does not recruit many muscles except the triceps and the forearm flexors.
How to Do It
Attach a short triceps bar, straight bar, or rope to the upper part of a pulley machine. You can grab the rope with your hands in a neutral position (thumbs pointing up), the triceps bar in a semineutral or pronated position (thumbs facing each other), and the straight bar in a pronated position. Use whichever grip allows you to contract your triceps the most.
Push on the bar or rope so that you bring your hands to your thighs while keeping your elbows close to your sides. Hold the contracted position for one second before returning to the starting position without moving your elbows. You can stand with your feet together, or staggered; the staggered stance shown here is more challenging to your balance.
Pro
- Working the triceps with a pulley is less traumatic for the elbow joints than using your body weight (as in doing push-ups), dumbbells, a barbell, or any other kind of machines. A more complex pulley network reduces the forces and thus is gentler for the joints.
Con
- Because the triceps is not used on a daily basis, many beginners have trouble feeling this muscle working. At first, do this exercise slowly so that you can learn to feel your triceps contracting.
|
|
|
Tip
- Lifting your elbows while the bar is moving up is perceived as a mistake. This is true if you are trying to isolate your triceps. However, to work the triceps and the back in synergy as nature intended, you can lift your elbows to your chin or nose level while the bar is rising. Both your hands and your elbows will be pushed down as you press the bar. Many people in the gym are likely to comment that this technique is a mistake, but this only reveals their lack of anatomy knowledge. Do not let these people influence you.
Variation
- You have a choice as to how wide to place your hands on the bar. However, avoid constantly changing your hand position. Find the position that works best for you and stick with it.
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
Beginner Programs
The goal of these programs is to wake up your muscles and joints and expose them to training. Avoid doing too much exercise too soon; otherwise you may experience long lasting and painful soreness. These programs are perfect if you have little time to train and no athletic background.
One Session Per Week
The goal of these programs is to wake up your muscles and joints and expose them to training. Avoid doing too much exercise too soon; otherwise you may experience long lasting and painful soreness. These programs are perfect if you have little time to train and no athletic background.
Minimal Equipment, Whole Body
Legs
1. Lunge: 2 or 3 sets of 20 repetitions per leg
Back
2. Dumbbell row: 2 or 3 sets of 20 repetitions
Shoulders
3. Bent-over dumbbell lateral raise: 2 or 3 sets of 20 repetitions
Abdominals
4. Crunch: 2 or 3 sets of 20 repetitions
After a few weeks, move on to a more challenging program:
Legs
1. Lunge: 3 or 4 sets of 20 repetitions per leg
2. Stiff-leg dumbbell deadlift: 3 or 4 sets of 20 repetitions
Back
3. Dumbbell row: 3 or 4 sets of 20 repetitions
Shoulders
4. Bent-over dumbbell lateral raise: 2 or 3 sets of 20 repetitions
Abdominals
5. Crunch: 3 or 4 sets of 20 repetitions
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
The Squat, Including Dumbbell Variations
The squat belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are mobilized. As a result, the squat recruits many muscles in addition to the quadriceps: the glutes, hamstrings, lumbar muscles, and calves.
Squat
The squat belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are mobilized. As a result, the squat recruits many muscles in addition to the quadriceps: the glutes, hamstrings, lumbar muscles, and calves.
The squat is considered a good starting exercise because it stimulates many muscle groups of the lower body.
How to Do It
Stand with your feet about shoulder-width apart, and place a barbell on your upper back. Keeping your back arched very slightly backward, bend your legs just until your torso starts to really bend forward. When this happens, thigh involvement lessens and the lumbar muscles begin to do the majority of the work.
When you have reached your low position, push down through your heels to straighten your legs. Once you are upright, perform another repetition.
Pro
- The whole lower-body and part of the upper-body muscles are recruited, which makes the squat one of the most complete exercises.
Con
- The squat is a very difficult exercise to perform and requires athletic skills a beginner may not have.
| Because this exercise is exhausting, it carries some risk for the knees and back. Hanging at a pull-up bar to stretch your spine after your workout is advised, as it is with every workout. |
Squat Depth
The deeper you lower the weight, the more intense the squat becomes, because as you increase your range of motion, you are not recruiting only your quadriceps. Your hamstrings and especially your buttocks are going to be heavily recruited, as well. So, it seems to be a good idea to squat deep. From a muscular stand point, this is correct. But this is also where your morphology will come into play. The taller you are, the more you will have to bend your torso forward in order to keep your equilibrium as you squat down. In this position, the risk of spinal injury increases dramatically.
Many people claim that bending the torso forward during a squat is bad technique. But morphologically, if you have long quadriceps and a shorter torso, it is mechanically impossible to keep your back straight as you go down in squats. You must bend forward to keep your balance. This is why it is easier to keep your back straight using a Smith machine because there is no balance issue!
If you find that you have to bend forward to a dangerous level in free squats, you would be wise to find an alternative to this exercise rather than waste hours trying to master a technique that you cannot perform morphologically.
Short femurs mean less forward lean; long femurs mean more forward lean. The longer your femur is, the more you will have to bend over to keep your equilibrium. Therefore, as a general rule, the taller you are, the more dangerous it is for your spine to squat deep.
Dumbbell Variations
- When you grab one dumbbell between your legs, your thighs have to work harder, rendering the squat more effective. As an alternative, you can use a strong elastic band or squat on one leg only.
Dumbbell Variations
- Grabbing two dumbbells adds even more resistance. The main advantage of dumbbells over a barbell is that they make it easier to keep your back straight and to keep your balance. However, as you grow stronger, dumbbells will not offer the resistance required to progress even more. This is when graduating to a long bar is required. By then, you should be able to keep your balance despite the overload placed on your legs.
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
Cable Push-Down
The push-down belongs in the isolating exercise category because only the elbow joint is mobilized. As a result, the push-down does not recruit many muscles except the triceps and the forearm flexors.
The push-down belongs in the isolating exercise category because only the elbow joint is mobilized. As a result, the push-down does not recruit many muscles except the triceps and the forearm flexors.
How to Do It
Attach a short triceps bar, straight bar, or rope to the upper part of a pulley machine. You can grab the rope with your hands in a neutral position (thumbs pointing up), the triceps bar in a semineutral or pronated position (thumbs facing each other), and the straight bar in a pronated position. Use whichever grip allows you to contract your triceps the most.
Push on the bar or rope so that you bring your hands to your thighs while keeping your elbows close to your sides. Hold the contracted position for one second before returning to the starting position without moving your elbows. You can stand with your feet together, or staggered; the staggered stance shown here is more challenging to your balance.
Pro
- Working the triceps with a pulley is less traumatic for the elbow joints than using your body weight (as in doing push-ups), dumbbells, a barbell, or any other kind of machines. A more complex pulley network reduces the forces and thus is gentler for the joints.
Con
- Because the triceps is not used on a daily basis, many beginners have trouble feeling this muscle working. At first, do this exercise slowly so that you can learn to feel your triceps contracting.
|
|
|
Tip
- Lifting your elbows while the bar is moving up is perceived as a mistake. This is true if you are trying to isolate your triceps. However, to work the triceps and the back in synergy as nature intended, you can lift your elbows to your chin or nose level while the bar is rising. Both your hands and your elbows will be pushed down as you press the bar. Many people in the gym are likely to comment that this technique is a mistake, but this only reveals their lack of anatomy knowledge. Do not let these people influence you.
Variation
- You have a choice as to how wide to place your hands on the bar. However, avoid constantly changing your hand position. Find the position that works best for you and stick with it.
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
Beginner Programs
The goal of these programs is to wake up your muscles and joints and expose them to training. Avoid doing too much exercise too soon; otherwise you may experience long lasting and painful soreness. These programs are perfect if you have little time to train and no athletic background.
One Session Per Week
The goal of these programs is to wake up your muscles and joints and expose them to training. Avoid doing too much exercise too soon; otherwise you may experience long lasting and painful soreness. These programs are perfect if you have little time to train and no athletic background.
Minimal Equipment, Whole Body
Legs
1. Lunge: 2 or 3 sets of 20 repetitions per leg
Back
2. Dumbbell row: 2 or 3 sets of 20 repetitions
Shoulders
3. Bent-over dumbbell lateral raise: 2 or 3 sets of 20 repetitions
Abdominals
4. Crunch: 2 or 3 sets of 20 repetitions
After a few weeks, move on to a more challenging program:
Legs
1. Lunge: 3 or 4 sets of 20 repetitions per leg
2. Stiff-leg dumbbell deadlift: 3 or 4 sets of 20 repetitions
Back
3. Dumbbell row: 3 or 4 sets of 20 repetitions
Shoulders
4. Bent-over dumbbell lateral raise: 2 or 3 sets of 20 repetitions
Abdominals
5. Crunch: 3 or 4 sets of 20 repetitions
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
The Squat, Including Dumbbell Variations
The squat belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are mobilized. As a result, the squat recruits many muscles in addition to the quadriceps: the glutes, hamstrings, lumbar muscles, and calves.
Squat
The squat belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are mobilized. As a result, the squat recruits many muscles in addition to the quadriceps: the glutes, hamstrings, lumbar muscles, and calves.
The squat is considered a good starting exercise because it stimulates many muscle groups of the lower body.
How to Do It
Stand with your feet about shoulder-width apart, and place a barbell on your upper back. Keeping your back arched very slightly backward, bend your legs just until your torso starts to really bend forward. When this happens, thigh involvement lessens and the lumbar muscles begin to do the majority of the work.
When you have reached your low position, push down through your heels to straighten your legs. Once you are upright, perform another repetition.
Pro
- The whole lower-body and part of the upper-body muscles are recruited, which makes the squat one of the most complete exercises.
Con
- The squat is a very difficult exercise to perform and requires athletic skills a beginner may not have.
| Because this exercise is exhausting, it carries some risk for the knees and back. Hanging at a pull-up bar to stretch your spine after your workout is advised, as it is with every workout. |
Squat Depth
The deeper you lower the weight, the more intense the squat becomes, because as you increase your range of motion, you are not recruiting only your quadriceps. Your hamstrings and especially your buttocks are going to be heavily recruited, as well. So, it seems to be a good idea to squat deep. From a muscular stand point, this is correct. But this is also where your morphology will come into play. The taller you are, the more you will have to bend your torso forward in order to keep your equilibrium as you squat down. In this position, the risk of spinal injury increases dramatically.
Many people claim that bending the torso forward during a squat is bad technique. But morphologically, if you have long quadriceps and a shorter torso, it is mechanically impossible to keep your back straight as you go down in squats. You must bend forward to keep your balance. This is why it is easier to keep your back straight using a Smith machine because there is no balance issue!
If you find that you have to bend forward to a dangerous level in free squats, you would be wise to find an alternative to this exercise rather than waste hours trying to master a technique that you cannot perform morphologically.
Short femurs mean less forward lean; long femurs mean more forward lean. The longer your femur is, the more you will have to bend over to keep your equilibrium. Therefore, as a general rule, the taller you are, the more dangerous it is for your spine to squat deep.
Dumbbell Variations
- When you grab one dumbbell between your legs, your thighs have to work harder, rendering the squat more effective. As an alternative, you can use a strong elastic band or squat on one leg only.
Dumbbell Variations
- Grabbing two dumbbells adds even more resistance. The main advantage of dumbbells over a barbell is that they make it easier to keep your back straight and to keep your balance. However, as you grow stronger, dumbbells will not offer the resistance required to progress even more. This is when graduating to a long bar is required. By then, you should be able to keep your balance despite the overload placed on your legs.
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
Cable Push-Down
The push-down belongs in the isolating exercise category because only the elbow joint is mobilized. As a result, the push-down does not recruit many muscles except the triceps and the forearm flexors.
The push-down belongs in the isolating exercise category because only the elbow joint is mobilized. As a result, the push-down does not recruit many muscles except the triceps and the forearm flexors.
How to Do It
Attach a short triceps bar, straight bar, or rope to the upper part of a pulley machine. You can grab the rope with your hands in a neutral position (thumbs pointing up), the triceps bar in a semineutral or pronated position (thumbs facing each other), and the straight bar in a pronated position. Use whichever grip allows you to contract your triceps the most.
Push on the bar or rope so that you bring your hands to your thighs while keeping your elbows close to your sides. Hold the contracted position for one second before returning to the starting position without moving your elbows. You can stand with your feet together, or staggered; the staggered stance shown here is more challenging to your balance.
Pro
- Working the triceps with a pulley is less traumatic for the elbow joints than using your body weight (as in doing push-ups), dumbbells, a barbell, or any other kind of machines. A more complex pulley network reduces the forces and thus is gentler for the joints.
Con
- Because the triceps is not used on a daily basis, many beginners have trouble feeling this muscle working. At first, do this exercise slowly so that you can learn to feel your triceps contracting.
|
|
|
Tip
- Lifting your elbows while the bar is moving up is perceived as a mistake. This is true if you are trying to isolate your triceps. However, to work the triceps and the back in synergy as nature intended, you can lift your elbows to your chin or nose level while the bar is rising. Both your hands and your elbows will be pushed down as you press the bar. Many people in the gym are likely to comment that this technique is a mistake, but this only reveals their lack of anatomy knowledge. Do not let these people influence you.
Variation
- You have a choice as to how wide to place your hands on the bar. However, avoid constantly changing your hand position. Find the position that works best for you and stick with it.
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
Beginner Programs
The goal of these programs is to wake up your muscles and joints and expose them to training. Avoid doing too much exercise too soon; otherwise you may experience long lasting and painful soreness. These programs are perfect if you have little time to train and no athletic background.
One Session Per Week
The goal of these programs is to wake up your muscles and joints and expose them to training. Avoid doing too much exercise too soon; otherwise you may experience long lasting and painful soreness. These programs are perfect if you have little time to train and no athletic background.
Minimal Equipment, Whole Body
Legs
1. Lunge: 2 or 3 sets of 20 repetitions per leg
Back
2. Dumbbell row: 2 or 3 sets of 20 repetitions
Shoulders
3. Bent-over dumbbell lateral raise: 2 or 3 sets of 20 repetitions
Abdominals
4. Crunch: 2 or 3 sets of 20 repetitions
After a few weeks, move on to a more challenging program:
Legs
1. Lunge: 3 or 4 sets of 20 repetitions per leg
2. Stiff-leg dumbbell deadlift: 3 or 4 sets of 20 repetitions
Back
3. Dumbbell row: 3 or 4 sets of 20 repetitions
Shoulders
4. Bent-over dumbbell lateral raise: 2 or 3 sets of 20 repetitions
Abdominals
5. Crunch: 3 or 4 sets of 20 repetitions
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
The Squat, Including Dumbbell Variations
The squat belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are mobilized. As a result, the squat recruits many muscles in addition to the quadriceps: the glutes, hamstrings, lumbar muscles, and calves.
Squat
The squat belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are mobilized. As a result, the squat recruits many muscles in addition to the quadriceps: the glutes, hamstrings, lumbar muscles, and calves.
The squat is considered a good starting exercise because it stimulates many muscle groups of the lower body.
How to Do It
Stand with your feet about shoulder-width apart, and place a barbell on your upper back. Keeping your back arched very slightly backward, bend your legs just until your torso starts to really bend forward. When this happens, thigh involvement lessens and the lumbar muscles begin to do the majority of the work.
When you have reached your low position, push down through your heels to straighten your legs. Once you are upright, perform another repetition.
Pro
- The whole lower-body and part of the upper-body muscles are recruited, which makes the squat one of the most complete exercises.
Con
- The squat is a very difficult exercise to perform and requires athletic skills a beginner may not have.
| Because this exercise is exhausting, it carries some risk for the knees and back. Hanging at a pull-up bar to stretch your spine after your workout is advised, as it is with every workout. |
Squat Depth
The deeper you lower the weight, the more intense the squat becomes, because as you increase your range of motion, you are not recruiting only your quadriceps. Your hamstrings and especially your buttocks are going to be heavily recruited, as well. So, it seems to be a good idea to squat deep. From a muscular stand point, this is correct. But this is also where your morphology will come into play. The taller you are, the more you will have to bend your torso forward in order to keep your equilibrium as you squat down. In this position, the risk of spinal injury increases dramatically.
Many people claim that bending the torso forward during a squat is bad technique. But morphologically, if you have long quadriceps and a shorter torso, it is mechanically impossible to keep your back straight as you go down in squats. You must bend forward to keep your balance. This is why it is easier to keep your back straight using a Smith machine because there is no balance issue!
If you find that you have to bend forward to a dangerous level in free squats, you would be wise to find an alternative to this exercise rather than waste hours trying to master a technique that you cannot perform morphologically.
Short femurs mean less forward lean; long femurs mean more forward lean. The longer your femur is, the more you will have to bend over to keep your equilibrium. Therefore, as a general rule, the taller you are, the more dangerous it is for your spine to squat deep.
Dumbbell Variations
- When you grab one dumbbell between your legs, your thighs have to work harder, rendering the squat more effective. As an alternative, you can use a strong elastic band or squat on one leg only.
Dumbbell Variations
- Grabbing two dumbbells adds even more resistance. The main advantage of dumbbells over a barbell is that they make it easier to keep your back straight and to keep your balance. However, as you grow stronger, dumbbells will not offer the resistance required to progress even more. This is when graduating to a long bar is required. By then, you should be able to keep your balance despite the overload placed on your legs.
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
Cable Push-Down
The push-down belongs in the isolating exercise category because only the elbow joint is mobilized. As a result, the push-down does not recruit many muscles except the triceps and the forearm flexors.
The push-down belongs in the isolating exercise category because only the elbow joint is mobilized. As a result, the push-down does not recruit many muscles except the triceps and the forearm flexors.
How to Do It
Attach a short triceps bar, straight bar, or rope to the upper part of a pulley machine. You can grab the rope with your hands in a neutral position (thumbs pointing up), the triceps bar in a semineutral or pronated position (thumbs facing each other), and the straight bar in a pronated position. Use whichever grip allows you to contract your triceps the most.
Push on the bar or rope so that you bring your hands to your thighs while keeping your elbows close to your sides. Hold the contracted position for one second before returning to the starting position without moving your elbows. You can stand with your feet together, or staggered; the staggered stance shown here is more challenging to your balance.
Pro
- Working the triceps with a pulley is less traumatic for the elbow joints than using your body weight (as in doing push-ups), dumbbells, a barbell, or any other kind of machines. A more complex pulley network reduces the forces and thus is gentler for the joints.
Con
- Because the triceps is not used on a daily basis, many beginners have trouble feeling this muscle working. At first, do this exercise slowly so that you can learn to feel your triceps contracting.
|
|
|
Tip
- Lifting your elbows while the bar is moving up is perceived as a mistake. This is true if you are trying to isolate your triceps. However, to work the triceps and the back in synergy as nature intended, you can lift your elbows to your chin or nose level while the bar is rising. Both your hands and your elbows will be pushed down as you press the bar. Many people in the gym are likely to comment that this technique is a mistake, but this only reveals their lack of anatomy knowledge. Do not let these people influence you.
Variation
- You have a choice as to how wide to place your hands on the bar. However, avoid constantly changing your hand position. Find the position that works best for you and stick with it.
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
Beginner Programs
The goal of these programs is to wake up your muscles and joints and expose them to training. Avoid doing too much exercise too soon; otherwise you may experience long lasting and painful soreness. These programs are perfect if you have little time to train and no athletic background.
One Session Per Week
The goal of these programs is to wake up your muscles and joints and expose them to training. Avoid doing too much exercise too soon; otherwise you may experience long lasting and painful soreness. These programs are perfect if you have little time to train and no athletic background.
Minimal Equipment, Whole Body
Legs
1. Lunge: 2 or 3 sets of 20 repetitions per leg
Back
2. Dumbbell row: 2 or 3 sets of 20 repetitions
Shoulders
3. Bent-over dumbbell lateral raise: 2 or 3 sets of 20 repetitions
Abdominals
4. Crunch: 2 or 3 sets of 20 repetitions
After a few weeks, move on to a more challenging program:
Legs
1. Lunge: 3 or 4 sets of 20 repetitions per leg
2. Stiff-leg dumbbell deadlift: 3 or 4 sets of 20 repetitions
Back
3. Dumbbell row: 3 or 4 sets of 20 repetitions
Shoulders
4. Bent-over dumbbell lateral raise: 2 or 3 sets of 20 repetitions
Abdominals
5. Crunch: 3 or 4 sets of 20 repetitions
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
The Squat, Including Dumbbell Variations
The squat belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are mobilized. As a result, the squat recruits many muscles in addition to the quadriceps: the glutes, hamstrings, lumbar muscles, and calves.
Squat
The squat belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are mobilized. As a result, the squat recruits many muscles in addition to the quadriceps: the glutes, hamstrings, lumbar muscles, and calves.
The squat is considered a good starting exercise because it stimulates many muscle groups of the lower body.
How to Do It
Stand with your feet about shoulder-width apart, and place a barbell on your upper back. Keeping your back arched very slightly backward, bend your legs just until your torso starts to really bend forward. When this happens, thigh involvement lessens and the lumbar muscles begin to do the majority of the work.
When you have reached your low position, push down through your heels to straighten your legs. Once you are upright, perform another repetition.
Pro
- The whole lower-body and part of the upper-body muscles are recruited, which makes the squat one of the most complete exercises.
Con
- The squat is a very difficult exercise to perform and requires athletic skills a beginner may not have.
| Because this exercise is exhausting, it carries some risk for the knees and back. Hanging at a pull-up bar to stretch your spine after your workout is advised, as it is with every workout. |
Squat Depth
The deeper you lower the weight, the more intense the squat becomes, because as you increase your range of motion, you are not recruiting only your quadriceps. Your hamstrings and especially your buttocks are going to be heavily recruited, as well. So, it seems to be a good idea to squat deep. From a muscular stand point, this is correct. But this is also where your morphology will come into play. The taller you are, the more you will have to bend your torso forward in order to keep your equilibrium as you squat down. In this position, the risk of spinal injury increases dramatically.
Many people claim that bending the torso forward during a squat is bad technique. But morphologically, if you have long quadriceps and a shorter torso, it is mechanically impossible to keep your back straight as you go down in squats. You must bend forward to keep your balance. This is why it is easier to keep your back straight using a Smith machine because there is no balance issue!
If you find that you have to bend forward to a dangerous level in free squats, you would be wise to find an alternative to this exercise rather than waste hours trying to master a technique that you cannot perform morphologically.
Short femurs mean less forward lean; long femurs mean more forward lean. The longer your femur is, the more you will have to bend over to keep your equilibrium. Therefore, as a general rule, the taller you are, the more dangerous it is for your spine to squat deep.
Dumbbell Variations
- When you grab one dumbbell between your legs, your thighs have to work harder, rendering the squat more effective. As an alternative, you can use a strong elastic band or squat on one leg only.
Dumbbell Variations
- Grabbing two dumbbells adds even more resistance. The main advantage of dumbbells over a barbell is that they make it easier to keep your back straight and to keep your balance. However, as you grow stronger, dumbbells will not offer the resistance required to progress even more. This is when graduating to a long bar is required. By then, you should be able to keep your balance despite the overload placed on your legs.
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
Cable Push-Down
The push-down belongs in the isolating exercise category because only the elbow joint is mobilized. As a result, the push-down does not recruit many muscles except the triceps and the forearm flexors.
The push-down belongs in the isolating exercise category because only the elbow joint is mobilized. As a result, the push-down does not recruit many muscles except the triceps and the forearm flexors.
How to Do It
Attach a short triceps bar, straight bar, or rope to the upper part of a pulley machine. You can grab the rope with your hands in a neutral position (thumbs pointing up), the triceps bar in a semineutral or pronated position (thumbs facing each other), and the straight bar in a pronated position. Use whichever grip allows you to contract your triceps the most.
Push on the bar or rope so that you bring your hands to your thighs while keeping your elbows close to your sides. Hold the contracted position for one second before returning to the starting position without moving your elbows. You can stand with your feet together, or staggered; the staggered stance shown here is more challenging to your balance.
Pro
- Working the triceps with a pulley is less traumatic for the elbow joints than using your body weight (as in doing push-ups), dumbbells, a barbell, or any other kind of machines. A more complex pulley network reduces the forces and thus is gentler for the joints.
Con
- Because the triceps is not used on a daily basis, many beginners have trouble feeling this muscle working. At first, do this exercise slowly so that you can learn to feel your triceps contracting.
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|
|
Tip
- Lifting your elbows while the bar is moving up is perceived as a mistake. This is true if you are trying to isolate your triceps. However, to work the triceps and the back in synergy as nature intended, you can lift your elbows to your chin or nose level while the bar is rising. Both your hands and your elbows will be pushed down as you press the bar. Many people in the gym are likely to comment that this technique is a mistake, but this only reveals their lack of anatomy knowledge. Do not let these people influence you.
Variation
- You have a choice as to how wide to place your hands on the bar. However, avoid constantly changing your hand position. Find the position that works best for you and stick with it.
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
Beginner Programs
The goal of these programs is to wake up your muscles and joints and expose them to training. Avoid doing too much exercise too soon; otherwise you may experience long lasting and painful soreness. These programs are perfect if you have little time to train and no athletic background.
One Session Per Week
The goal of these programs is to wake up your muscles and joints and expose them to training. Avoid doing too much exercise too soon; otherwise you may experience long lasting and painful soreness. These programs are perfect if you have little time to train and no athletic background.
Minimal Equipment, Whole Body
Legs
1. Lunge: 2 or 3 sets of 20 repetitions per leg
Back
2. Dumbbell row: 2 or 3 sets of 20 repetitions
Shoulders
3. Bent-over dumbbell lateral raise: 2 or 3 sets of 20 repetitions
Abdominals
4. Crunch: 2 or 3 sets of 20 repetitions
After a few weeks, move on to a more challenging program:
Legs
1. Lunge: 3 or 4 sets of 20 repetitions per leg
2. Stiff-leg dumbbell deadlift: 3 or 4 sets of 20 repetitions
Back
3. Dumbbell row: 3 or 4 sets of 20 repetitions
Shoulders
4. Bent-over dumbbell lateral raise: 2 or 3 sets of 20 repetitions
Abdominals
5. Crunch: 3 or 4 sets of 20 repetitions
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
The Squat, Including Dumbbell Variations
The squat belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are mobilized. As a result, the squat recruits many muscles in addition to the quadriceps: the glutes, hamstrings, lumbar muscles, and calves.
Squat
The squat belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are mobilized. As a result, the squat recruits many muscles in addition to the quadriceps: the glutes, hamstrings, lumbar muscles, and calves.
The squat is considered a good starting exercise because it stimulates many muscle groups of the lower body.
How to Do It
Stand with your feet about shoulder-width apart, and place a barbell on your upper back. Keeping your back arched very slightly backward, bend your legs just until your torso starts to really bend forward. When this happens, thigh involvement lessens and the lumbar muscles begin to do the majority of the work.
When you have reached your low position, push down through your heels to straighten your legs. Once you are upright, perform another repetition.
Pro
- The whole lower-body and part of the upper-body muscles are recruited, which makes the squat one of the most complete exercises.
Con
- The squat is a very difficult exercise to perform and requires athletic skills a beginner may not have.
| Because this exercise is exhausting, it carries some risk for the knees and back. Hanging at a pull-up bar to stretch your spine after your workout is advised, as it is with every workout. |
Squat Depth
The deeper you lower the weight, the more intense the squat becomes, because as you increase your range of motion, you are not recruiting only your quadriceps. Your hamstrings and especially your buttocks are going to be heavily recruited, as well. So, it seems to be a good idea to squat deep. From a muscular stand point, this is correct. But this is also where your morphology will come into play. The taller you are, the more you will have to bend your torso forward in order to keep your equilibrium as you squat down. In this position, the risk of spinal injury increases dramatically.
Many people claim that bending the torso forward during a squat is bad technique. But morphologically, if you have long quadriceps and a shorter torso, it is mechanically impossible to keep your back straight as you go down in squats. You must bend forward to keep your balance. This is why it is easier to keep your back straight using a Smith machine because there is no balance issue!
If you find that you have to bend forward to a dangerous level in free squats, you would be wise to find an alternative to this exercise rather than waste hours trying to master a technique that you cannot perform morphologically.
Short femurs mean less forward lean; long femurs mean more forward lean. The longer your femur is, the more you will have to bend over to keep your equilibrium. Therefore, as a general rule, the taller you are, the more dangerous it is for your spine to squat deep.
Dumbbell Variations
- When you grab one dumbbell between your legs, your thighs have to work harder, rendering the squat more effective. As an alternative, you can use a strong elastic band or squat on one leg only.
Dumbbell Variations
- Grabbing two dumbbells adds even more resistance. The main advantage of dumbbells over a barbell is that they make it easier to keep your back straight and to keep your balance. However, as you grow stronger, dumbbells will not offer the resistance required to progress even more. This is when graduating to a long bar is required. By then, you should be able to keep your balance despite the overload placed on your legs.
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
Cable Push-Down
The push-down belongs in the isolating exercise category because only the elbow joint is mobilized. As a result, the push-down does not recruit many muscles except the triceps and the forearm flexors.
The push-down belongs in the isolating exercise category because only the elbow joint is mobilized. As a result, the push-down does not recruit many muscles except the triceps and the forearm flexors.
How to Do It
Attach a short triceps bar, straight bar, or rope to the upper part of a pulley machine. You can grab the rope with your hands in a neutral position (thumbs pointing up), the triceps bar in a semineutral or pronated position (thumbs facing each other), and the straight bar in a pronated position. Use whichever grip allows you to contract your triceps the most.
Push on the bar or rope so that you bring your hands to your thighs while keeping your elbows close to your sides. Hold the contracted position for one second before returning to the starting position without moving your elbows. You can stand with your feet together, or staggered; the staggered stance shown here is more challenging to your balance.
Pro
- Working the triceps with a pulley is less traumatic for the elbow joints than using your body weight (as in doing push-ups), dumbbells, a barbell, or any other kind of machines. A more complex pulley network reduces the forces and thus is gentler for the joints.
Con
- Because the triceps is not used on a daily basis, many beginners have trouble feeling this muscle working. At first, do this exercise slowly so that you can learn to feel your triceps contracting.
|
|
|
Tip
- Lifting your elbows while the bar is moving up is perceived as a mistake. This is true if you are trying to isolate your triceps. However, to work the triceps and the back in synergy as nature intended, you can lift your elbows to your chin or nose level while the bar is rising. Both your hands and your elbows will be pushed down as you press the bar. Many people in the gym are likely to comment that this technique is a mistake, but this only reveals their lack of anatomy knowledge. Do not let these people influence you.
Variation
- You have a choice as to how wide to place your hands on the bar. However, avoid constantly changing your hand position. Find the position that works best for you and stick with it.
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
Beginner Programs
The goal of these programs is to wake up your muscles and joints and expose them to training. Avoid doing too much exercise too soon; otherwise you may experience long lasting and painful soreness. These programs are perfect if you have little time to train and no athletic background.
One Session Per Week
The goal of these programs is to wake up your muscles and joints and expose them to training. Avoid doing too much exercise too soon; otherwise you may experience long lasting and painful soreness. These programs are perfect if you have little time to train and no athletic background.
Minimal Equipment, Whole Body
Legs
1. Lunge: 2 or 3 sets of 20 repetitions per leg
Back
2. Dumbbell row: 2 or 3 sets of 20 repetitions
Shoulders
3. Bent-over dumbbell lateral raise: 2 or 3 sets of 20 repetitions
Abdominals
4. Crunch: 2 or 3 sets of 20 repetitions
After a few weeks, move on to a more challenging program:
Legs
1. Lunge: 3 or 4 sets of 20 repetitions per leg
2. Stiff-leg dumbbell deadlift: 3 or 4 sets of 20 repetitions
Back
3. Dumbbell row: 3 or 4 sets of 20 repetitions
Shoulders
4. Bent-over dumbbell lateral raise: 2 or 3 sets of 20 repetitions
Abdominals
5. Crunch: 3 or 4 sets of 20 repetitions
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
The Squat, Including Dumbbell Variations
The squat belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are mobilized. As a result, the squat recruits many muscles in addition to the quadriceps: the glutes, hamstrings, lumbar muscles, and calves.
Squat
The squat belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are mobilized. As a result, the squat recruits many muscles in addition to the quadriceps: the glutes, hamstrings, lumbar muscles, and calves.
The squat is considered a good starting exercise because it stimulates many muscle groups of the lower body.
How to Do It
Stand with your feet about shoulder-width apart, and place a barbell on your upper back. Keeping your back arched very slightly backward, bend your legs just until your torso starts to really bend forward. When this happens, thigh involvement lessens and the lumbar muscles begin to do the majority of the work.
When you have reached your low position, push down through your heels to straighten your legs. Once you are upright, perform another repetition.
Pro
- The whole lower-body and part of the upper-body muscles are recruited, which makes the squat one of the most complete exercises.
Con
- The squat is a very difficult exercise to perform and requires athletic skills a beginner may not have.
| Because this exercise is exhausting, it carries some risk for the knees and back. Hanging at a pull-up bar to stretch your spine after your workout is advised, as it is with every workout. |
Squat Depth
The deeper you lower the weight, the more intense the squat becomes, because as you increase your range of motion, you are not recruiting only your quadriceps. Your hamstrings and especially your buttocks are going to be heavily recruited, as well. So, it seems to be a good idea to squat deep. From a muscular stand point, this is correct. But this is also where your morphology will come into play. The taller you are, the more you will have to bend your torso forward in order to keep your equilibrium as you squat down. In this position, the risk of spinal injury increases dramatically.
Many people claim that bending the torso forward during a squat is bad technique. But morphologically, if you have long quadriceps and a shorter torso, it is mechanically impossible to keep your back straight as you go down in squats. You must bend forward to keep your balance. This is why it is easier to keep your back straight using a Smith machine because there is no balance issue!
If you find that you have to bend forward to a dangerous level in free squats, you would be wise to find an alternative to this exercise rather than waste hours trying to master a technique that you cannot perform morphologically.
Short femurs mean less forward lean; long femurs mean more forward lean. The longer your femur is, the more you will have to bend over to keep your equilibrium. Therefore, as a general rule, the taller you are, the more dangerous it is for your spine to squat deep.
Dumbbell Variations
- When you grab one dumbbell between your legs, your thighs have to work harder, rendering the squat more effective. As an alternative, you can use a strong elastic band or squat on one leg only.
Dumbbell Variations
- Grabbing two dumbbells adds even more resistance. The main advantage of dumbbells over a barbell is that they make it easier to keep your back straight and to keep your balance. However, as you grow stronger, dumbbells will not offer the resistance required to progress even more. This is when graduating to a long bar is required. By then, you should be able to keep your balance despite the overload placed on your legs.
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
Cable Push-Down
The push-down belongs in the isolating exercise category because only the elbow joint is mobilized. As a result, the push-down does not recruit many muscles except the triceps and the forearm flexors.
The push-down belongs in the isolating exercise category because only the elbow joint is mobilized. As a result, the push-down does not recruit many muscles except the triceps and the forearm flexors.
How to Do It
Attach a short triceps bar, straight bar, or rope to the upper part of a pulley machine. You can grab the rope with your hands in a neutral position (thumbs pointing up), the triceps bar in a semineutral or pronated position (thumbs facing each other), and the straight bar in a pronated position. Use whichever grip allows you to contract your triceps the most.
Push on the bar or rope so that you bring your hands to your thighs while keeping your elbows close to your sides. Hold the contracted position for one second before returning to the starting position without moving your elbows. You can stand with your feet together, or staggered; the staggered stance shown here is more challenging to your balance.
Pro
- Working the triceps with a pulley is less traumatic for the elbow joints than using your body weight (as in doing push-ups), dumbbells, a barbell, or any other kind of machines. A more complex pulley network reduces the forces and thus is gentler for the joints.
Con
- Because the triceps is not used on a daily basis, many beginners have trouble feeling this muscle working. At first, do this exercise slowly so that you can learn to feel your triceps contracting.
|
|
|
Tip
- Lifting your elbows while the bar is moving up is perceived as a mistake. This is true if you are trying to isolate your triceps. However, to work the triceps and the back in synergy as nature intended, you can lift your elbows to your chin or nose level while the bar is rising. Both your hands and your elbows will be pushed down as you press the bar. Many people in the gym are likely to comment that this technique is a mistake, but this only reveals their lack of anatomy knowledge. Do not let these people influence you.
Variation
- You have a choice as to how wide to place your hands on the bar. However, avoid constantly changing your hand position. Find the position that works best for you and stick with it.
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
Beginner Programs
The goal of these programs is to wake up your muscles and joints and expose them to training. Avoid doing too much exercise too soon; otherwise you may experience long lasting and painful soreness. These programs are perfect if you have little time to train and no athletic background.
One Session Per Week
The goal of these programs is to wake up your muscles and joints and expose them to training. Avoid doing too much exercise too soon; otherwise you may experience long lasting and painful soreness. These programs are perfect if you have little time to train and no athletic background.
Minimal Equipment, Whole Body
Legs
1. Lunge: 2 or 3 sets of 20 repetitions per leg
Back
2. Dumbbell row: 2 or 3 sets of 20 repetitions
Shoulders
3. Bent-over dumbbell lateral raise: 2 or 3 sets of 20 repetitions
Abdominals
4. Crunch: 2 or 3 sets of 20 repetitions
After a few weeks, move on to a more challenging program:
Legs
1. Lunge: 3 or 4 sets of 20 repetitions per leg
2. Stiff-leg dumbbell deadlift: 3 or 4 sets of 20 repetitions
Back
3. Dumbbell row: 3 or 4 sets of 20 repetitions
Shoulders
4. Bent-over dumbbell lateral raise: 2 or 3 sets of 20 repetitions
Abdominals
5. Crunch: 3 or 4 sets of 20 repetitions
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
The Squat, Including Dumbbell Variations
The squat belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are mobilized. As a result, the squat recruits many muscles in addition to the quadriceps: the glutes, hamstrings, lumbar muscles, and calves.
Squat
The squat belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are mobilized. As a result, the squat recruits many muscles in addition to the quadriceps: the glutes, hamstrings, lumbar muscles, and calves.
The squat is considered a good starting exercise because it stimulates many muscle groups of the lower body.
How to Do It
Stand with your feet about shoulder-width apart, and place a barbell on your upper back. Keeping your back arched very slightly backward, bend your legs just until your torso starts to really bend forward. When this happens, thigh involvement lessens and the lumbar muscles begin to do the majority of the work.
When you have reached your low position, push down through your heels to straighten your legs. Once you are upright, perform another repetition.
Pro
- The whole lower-body and part of the upper-body muscles are recruited, which makes the squat one of the most complete exercises.
Con
- The squat is a very difficult exercise to perform and requires athletic skills a beginner may not have.
| Because this exercise is exhausting, it carries some risk for the knees and back. Hanging at a pull-up bar to stretch your spine after your workout is advised, as it is with every workout. |
Squat Depth
The deeper you lower the weight, the more intense the squat becomes, because as you increase your range of motion, you are not recruiting only your quadriceps. Your hamstrings and especially your buttocks are going to be heavily recruited, as well. So, it seems to be a good idea to squat deep. From a muscular stand point, this is correct. But this is also where your morphology will come into play. The taller you are, the more you will have to bend your torso forward in order to keep your equilibrium as you squat down. In this position, the risk of spinal injury increases dramatically.
Many people claim that bending the torso forward during a squat is bad technique. But morphologically, if you have long quadriceps and a shorter torso, it is mechanically impossible to keep your back straight as you go down in squats. You must bend forward to keep your balance. This is why it is easier to keep your back straight using a Smith machine because there is no balance issue!
If you find that you have to bend forward to a dangerous level in free squats, you would be wise to find an alternative to this exercise rather than waste hours trying to master a technique that you cannot perform morphologically.
Short femurs mean less forward lean; long femurs mean more forward lean. The longer your femur is, the more you will have to bend over to keep your equilibrium. Therefore, as a general rule, the taller you are, the more dangerous it is for your spine to squat deep.
Dumbbell Variations
- When you grab one dumbbell between your legs, your thighs have to work harder, rendering the squat more effective. As an alternative, you can use a strong elastic band or squat on one leg only.
Dumbbell Variations
- Grabbing two dumbbells adds even more resistance. The main advantage of dumbbells over a barbell is that they make it easier to keep your back straight and to keep your balance. However, as you grow stronger, dumbbells will not offer the resistance required to progress even more. This is when graduating to a long bar is required. By then, you should be able to keep your balance despite the overload placed on your legs.
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
Cable Push-Down
The push-down belongs in the isolating exercise category because only the elbow joint is mobilized. As a result, the push-down does not recruit many muscles except the triceps and the forearm flexors.
The push-down belongs in the isolating exercise category because only the elbow joint is mobilized. As a result, the push-down does not recruit many muscles except the triceps and the forearm flexors.
How to Do It
Attach a short triceps bar, straight bar, or rope to the upper part of a pulley machine. You can grab the rope with your hands in a neutral position (thumbs pointing up), the triceps bar in a semineutral or pronated position (thumbs facing each other), and the straight bar in a pronated position. Use whichever grip allows you to contract your triceps the most.
Push on the bar or rope so that you bring your hands to your thighs while keeping your elbows close to your sides. Hold the contracted position for one second before returning to the starting position without moving your elbows. You can stand with your feet together, or staggered; the staggered stance shown here is more challenging to your balance.
Pro
- Working the triceps with a pulley is less traumatic for the elbow joints than using your body weight (as in doing push-ups), dumbbells, a barbell, or any other kind of machines. A more complex pulley network reduces the forces and thus is gentler for the joints.
Con
- Because the triceps is not used on a daily basis, many beginners have trouble feeling this muscle working. At first, do this exercise slowly so that you can learn to feel your triceps contracting.
|
|
|
Tip
- Lifting your elbows while the bar is moving up is perceived as a mistake. This is true if you are trying to isolate your triceps. However, to work the triceps and the back in synergy as nature intended, you can lift your elbows to your chin or nose level while the bar is rising. Both your hands and your elbows will be pushed down as you press the bar. Many people in the gym are likely to comment that this technique is a mistake, but this only reveals their lack of anatomy knowledge. Do not let these people influence you.
Variation
- You have a choice as to how wide to place your hands on the bar. However, avoid constantly changing your hand position. Find the position that works best for you and stick with it.
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
Beginner Programs
The goal of these programs is to wake up your muscles and joints and expose them to training. Avoid doing too much exercise too soon; otherwise you may experience long lasting and painful soreness. These programs are perfect if you have little time to train and no athletic background.
One Session Per Week
The goal of these programs is to wake up your muscles and joints and expose them to training. Avoid doing too much exercise too soon; otherwise you may experience long lasting and painful soreness. These programs are perfect if you have little time to train and no athletic background.
Minimal Equipment, Whole Body
Legs
1. Lunge: 2 or 3 sets of 20 repetitions per leg
Back
2. Dumbbell row: 2 or 3 sets of 20 repetitions
Shoulders
3. Bent-over dumbbell lateral raise: 2 or 3 sets of 20 repetitions
Abdominals
4. Crunch: 2 or 3 sets of 20 repetitions
After a few weeks, move on to a more challenging program:
Legs
1. Lunge: 3 or 4 sets of 20 repetitions per leg
2. Stiff-leg dumbbell deadlift: 3 or 4 sets of 20 repetitions
Back
3. Dumbbell row: 3 or 4 sets of 20 repetitions
Shoulders
4. Bent-over dumbbell lateral raise: 2 or 3 sets of 20 repetitions
Abdominals
5. Crunch: 3 or 4 sets of 20 repetitions
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
The Squat, Including Dumbbell Variations
The squat belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are mobilized. As a result, the squat recruits many muscles in addition to the quadriceps: the glutes, hamstrings, lumbar muscles, and calves.
Squat
The squat belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are mobilized. As a result, the squat recruits many muscles in addition to the quadriceps: the glutes, hamstrings, lumbar muscles, and calves.
The squat is considered a good starting exercise because it stimulates many muscle groups of the lower body.
How to Do It
Stand with your feet about shoulder-width apart, and place a barbell on your upper back. Keeping your back arched very slightly backward, bend your legs just until your torso starts to really bend forward. When this happens, thigh involvement lessens and the lumbar muscles begin to do the majority of the work.
When you have reached your low position, push down through your heels to straighten your legs. Once you are upright, perform another repetition.
Pro
- The whole lower-body and part of the upper-body muscles are recruited, which makes the squat one of the most complete exercises.
Con
- The squat is a very difficult exercise to perform and requires athletic skills a beginner may not have.
| Because this exercise is exhausting, it carries some risk for the knees and back. Hanging at a pull-up bar to stretch your spine after your workout is advised, as it is with every workout. |
Squat Depth
The deeper you lower the weight, the more intense the squat becomes, because as you increase your range of motion, you are not recruiting only your quadriceps. Your hamstrings and especially your buttocks are going to be heavily recruited, as well. So, it seems to be a good idea to squat deep. From a muscular stand point, this is correct. But this is also where your morphology will come into play. The taller you are, the more you will have to bend your torso forward in order to keep your equilibrium as you squat down. In this position, the risk of spinal injury increases dramatically.
Many people claim that bending the torso forward during a squat is bad technique. But morphologically, if you have long quadriceps and a shorter torso, it is mechanically impossible to keep your back straight as you go down in squats. You must bend forward to keep your balance. This is why it is easier to keep your back straight using a Smith machine because there is no balance issue!
If you find that you have to bend forward to a dangerous level in free squats, you would be wise to find an alternative to this exercise rather than waste hours trying to master a technique that you cannot perform morphologically.
Short femurs mean less forward lean; long femurs mean more forward lean. The longer your femur is, the more you will have to bend over to keep your equilibrium. Therefore, as a general rule, the taller you are, the more dangerous it is for your spine to squat deep.
Dumbbell Variations
- When you grab one dumbbell between your legs, your thighs have to work harder, rendering the squat more effective. As an alternative, you can use a strong elastic band or squat on one leg only.
Dumbbell Variations
- Grabbing two dumbbells adds even more resistance. The main advantage of dumbbells over a barbell is that they make it easier to keep your back straight and to keep your balance. However, as you grow stronger, dumbbells will not offer the resistance required to progress even more. This is when graduating to a long bar is required. By then, you should be able to keep your balance despite the overload placed on your legs.
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
Cable Push-Down
The push-down belongs in the isolating exercise category because only the elbow joint is mobilized. As a result, the push-down does not recruit many muscles except the triceps and the forearm flexors.
The push-down belongs in the isolating exercise category because only the elbow joint is mobilized. As a result, the push-down does not recruit many muscles except the triceps and the forearm flexors.
How to Do It
Attach a short triceps bar, straight bar, or rope to the upper part of a pulley machine. You can grab the rope with your hands in a neutral position (thumbs pointing up), the triceps bar in a semineutral or pronated position (thumbs facing each other), and the straight bar in a pronated position. Use whichever grip allows you to contract your triceps the most.
Push on the bar or rope so that you bring your hands to your thighs while keeping your elbows close to your sides. Hold the contracted position for one second before returning to the starting position without moving your elbows. You can stand with your feet together, or staggered; the staggered stance shown here is more challenging to your balance.
Pro
- Working the triceps with a pulley is less traumatic for the elbow joints than using your body weight (as in doing push-ups), dumbbells, a barbell, or any other kind of machines. A more complex pulley network reduces the forces and thus is gentler for the joints.
Con
- Because the triceps is not used on a daily basis, many beginners have trouble feeling this muscle working. At first, do this exercise slowly so that you can learn to feel your triceps contracting.
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Tip
- Lifting your elbows while the bar is moving up is perceived as a mistake. This is true if you are trying to isolate your triceps. However, to work the triceps and the back in synergy as nature intended, you can lift your elbows to your chin or nose level while the bar is rising. Both your hands and your elbows will be pushed down as you press the bar. Many people in the gym are likely to comment that this technique is a mistake, but this only reveals their lack of anatomy knowledge. Do not let these people influence you.
Variation
- You have a choice as to how wide to place your hands on the bar. However, avoid constantly changing your hand position. Find the position that works best for you and stick with it.
Learn more about Delavier's Women's Strength Training Anatomy Workouts.
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