Exercises of the week: Back/ Neck

[Mop]

Begginer:

The body weight row, this is not as hard as it looks, but is difficult.

Preparation :

Lie under bar so that the bar is at mid-sternum level.
Activate core with drawing in and pelvic floor contraction.
Choose appropriate grip (under or overhand).

Movement :

Perform row and lift body towards the bar.
The bar should meet the mid-sternum.
Lower slowly to full extension.
AVOID retracting the scapula before pulling yourself up, it should be a smooth action through the scapulo-thoracic joint as you lift yourself towards the bar.

[Mop]

Preparation :

Push up position with arms slightly bent and ball under hips.
Activate core (pull navel towards spine and maintain there for entire exercise breathing shallowly).
Legs straight and together, resting just above the floor.



Movement :

With core/glute activated.
Lift leg towards the ceiling until you feel that is approx. maximum lift (you should not hyper-extend your lower back).
Upon reaching full lift, slowly lower leg to starting position and then repeat again.
Control is essential, don’t rush through any part of the movement.
If you feel any discomfort in back discontinue the exercise.
When you feel fatigue in the back, stop!

[Mop]

Preparation :

Maintain proper alignment through the kinetic chain by positioning the feet straight, glutes tight, ‘neutral’ spine angles, shoulder blades retracted and depressed, and chin tucked for good cervical alignment.
Activate the core with a proper drawing in and pelvic floor contraction.

Movement :

Choose light dumbbells and perfect the technique before moving to a heavier load.
Lie prone with your lower abs / hips on the stability ball, feet against a wall and alignment described in the ‘preparation’.
With the dumbbells by your shoulders, perform a military press overhead and in line with the body.
TRAINERS: watch that the dumbbells don’t ‘fall’ towards the ground as they extend over their heads.
Keep the core and glutes tight to avoid lower back discomfort

[Ginzburgh]

I've tried workouts like that and get called a faggot.

[Mop]

then you're listening to the wrong people.

Usually when someone says something like wtf is that a heavy standard lift makes them stfu.

[Ginzburgh]

Not the wrong people, just meatheads who care about nothing but putting up more weight. They aren't instructors or anything, it's just cheeky gym ribbing.

One guy will squat 600+ pounds and if he looks like he is struggling in the least, another guy will most likely say, "hey why don't you let me hold your pocketbook for you while you lift that, maybe it'll be easier for you".

If I tried to squat 600 pounds I would probably fold in half.

[LostCause]

Lifting more weight then yourself makes the muscle grow faster but if your going for looks then do exercises with your own body weight it makes more prominent features.. and God dam one Keg party and BAM bye bye goes my bottom two abs ((><)) those are the worst muscles

[Diekan]

My favorites are the jug heads who scream when they're lifting heavy weight and then let the weight slam down... (both are done to attact attention - obviously).

There's usually three or four that you'll see all the time, and they tend to horde together like a pack. One of the guys was spotting another and kept screaming "big chest! big chest!" to the fool on the bench as he was trying to push up 405 (or something). I think half the gym wanted to bust out laughing...

I guess they think it impresses the chicks or something. Little do they know the chicks don't care. In fact they look more like tards than cool.

p.s. big is out - the chickies dig slender and cut.