Six Exercises for Better Form - Part 2
Side Delt Abduction, Roll-Out and Half Kneeling Stability Chop
Last week I told you the proper way to do three common exercises. This week I'd like to share three more.
Side Delt Abduction - This is the best exercise for shaping the shoulders and middle deltoid. If you want great looking arms, a well developed middle deltoid is essential.
Stand with your feet are slightly wider than shoulder-width apart. Turn your toes out 20 to 30 degrees, keep your knees slightly bent, make sure your hips are flexed. The scapula is retracted and depressed with a natural arch in the lower back. Head should be looking straight with your eyes ahead.
Lean forward slightly until your shoulders are over your toes. Place the arms slightly wider than shoulder-width apart, keeping a slight bend in the elbows. With the wrists in a neutral position and the palms facing in, hold the dumbbells to the front and outside the thighs. Inhale.
Exhale while contracting the middle deltoids. Raise the arms, keeping a slight bend in the elbows until the upper arms are approximately parallel to the floor and the hands slightly in front of the shoulders. Hold. Continue to contract the middle deltoids keeping the arms relaxed as possible.
Then exhale while slowly lowering the arms back to the starting position, never losing tension on the middle deltoid.
Remember to lead with the elbow, not the hands. Your elbows should be pointed back and your wrists in a neutral position throughout the exercise.
Don't allow your elbows to move behind or in front of the shoulders. Avoid shrugging or arching your middle back. Keep your head aligned with your spine and your body weight over the ankles through the entire exercise. Don't roll your wrists.
Roll-Out - This exercise isn't about building your abs, it's designed to encourage stability in your lumbar region.
On two knees, kneel on a pad. With the body in a plank position from the knees to the top of the head, place the forearms shoulder-width apart on the side of a stability ball. The elbows are directly under the shoulders and the scapula (shoulder blades) are retracted and depressed. Find a neutral pelvic position. Exhale.
Inhale and extend the arms, moving the ball away from the body as far as possible without any movement in the scapula or lumbar spine. Hold.
Exhale while pulling the elbows back underneath the shoulders, returning to the starting position. Repeat for the desired number of reps.
Avoid building bulky lower abdominal muscles by keeping the total time of this set to UNDER 30 seconds.
Don't allow your lower back to sag. Don't flex your hips and stick your butt out. Don't allow the scapula to separate. Don't jerk the ball back.
Remember, the larger the ball, the less resistance. To make it harder, decrease the size of the ball.
Half Kneeling Stability Chop - The purpose of this exercise is to learn how to engage your core against rotational forces.
Set an adjustable cable above the head and attach a Cook Bar. Place a pad an arm's length away underneath the cable. With the outside knee down, kneel on the pad, placing the foot of the inside leg in line with the hip. Grasp the bar, hands about 30 inches apart, with the inside hand at the top of the bar.
Retract and depress the shoulder blades, engage the glute and kneel tall. Inhale, pulling with the inside arm and bring the inside hand to the shoulder.
Exhale forcefully, firing the core, pushing down and away, stopping when the inside hand is about 12 inches in front of the belly button. Inhale and return the inside hand to the shoulder. Exhale, reaching up and across, towards the cable.
Be sure to lift up and out of the hip. Picture a rope connected to the top of your head and attached to the ceiling. Kneel tall. Your body should remain rigid throughout the entire exercise.
Do not allow the glute to relax or change pelvic position. Do not push into the hip flexor in an attempt to create stability. Do not lean forward, round or over arch the back. Avoid rolling the shoulders or dropping the chin.
Part 1 2
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