Sit-Ups

sit ups

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Lying on your back with your knees bent. Your feet are on the floor and your hands are behind your head :

  • Inhale and lift your torso rounding your back.

  • Exhale at the end of the movement

  • Back to the starting position but your back shouldn’t touch the floor.

  • Do it again until the burning sensation in your stomack.

This exercise mainly works rectus abdominis and a little bit hip flexors and obliques.

Variants

sit ups

sit ups inclined board

  • To make it easier, you can do this exercise with your feet blocked by a partner

  • To make it easier, you can do this exercise with your arms extended forward

  • For more intensity, you can do this exercise with a inclined board

Note

Women generally have less developed bust and proportionately larger legs than men. It’s easier for them to do sit-ups and not take off the feet during the movement.

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-Steph

How To Do Deadlift

deadlift anatomy

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast:

Standing in front of the barbell that is on the floor with your legs slightly apart. Your back is motionless and slightly arched :

  • Bend your legs so that your thighs are about horizontal. This position may be slightly different depending on the morphology and the flexibility of your ankles. For example, a person who has short arms and short femurs will have the thighs to the horizontal. A person who has long arms and long femurs will have the thighs a little higher than the horizontal.

  • Take the barbell with your arms outstretched and with a pronated grip. Your hands are spread to a little bit more than your shoulder’s width. You can also have a hand with a pronated grip and the other with a supinated grip to prevent the barbell from rolling and lifting extremely heavy weights.

  • Inhale, block your breath and squeeze your abs and your lumbar region. Lift the barbell by straightening your legs and lift the barbell in front of your shins.

  • When the barbell comes to your knees level, you straighten your torso completely to finish your legs extended. Exhale at the end of the effort.

  • Keep your body’s extension (all your body is straight) for 2 seconds. Then go down with the barbell while you squeezing your abs and lumbar region to control the movement.

deadlift anatomy

It’s very important not to round your back during the movement to avoid injury.

deadlift anatomy

This exercise works all the body’s muscles, especially the glutes and quadriceps. This exercise builds solid hip, lower back, and trapezius.

deadlift anatomy

Deadlift is part of the exercises carried out during powerlifting’s competitions with squat and bench press.

Note

When you’re doing an exercise with a very heavy weight, it’s important that you do a « blocking » :

  1. You fill your lungs like a balloon by taking a deep breath and blocking your breathing. This allows you to avoid your torso leaning forward and this stiffens your rib cage.

  2. You squeeze your abs to stiffen your stomach and increase your intra-abdominal pressure. This prevents your torso from sagging forward.

  3. You arch your lower back with a squeeze of your lumbar muscles and extend the bottom of the spine.

« Blocking » is these 3 actions. When you do these 3 actions simultaneously, this allows you to avoid rounding your back. Lift heavy weights with a rounded back cause the famous injury called slipped disk.

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-Steph

Stretch Of The Rotator Cuff’s Posterior Muscles

stretch of the rotator cuff posterior muscles

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Standing with a dumbbell in one hand. You bend your bust forward by holding yourself to a machine (or with a incline bench).

Release your arm and let hang the dumbbell for a minute trying to relax your shoulder.

This exercise stretches your infraspinatus, teres minor muscle, and a little bit your supraspinatus. These muscles are on the posterior side of the scapula.

In bodybuilding, these muscles often contractures and spasms. The consequences are that this can put your shoulder in a bad position and can, over time, create pathologies of wear and tear tendon.

Note : Contratures of spasms of the teres minor muscles and infraspinatus creates an external rotation of the humerus. Which causes an excessive friction of the tendon of the long head of the biceps (in intertubercular furrow of humerus) in the forearm. The consequences are inflammation followed by a rutpture of wear of the tendon.

It’s for this reason that as soon as you have a suspicious contracture, do this stretch to try to relax your muscles.

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-Steph

Low Pulley Bent Over Lateral Raises

low pulley bent over lateral raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing, your feet apart with your legs slightly bent. Bent your bust forward with your back straight. Lets hang your arms and take a handle in each hand for cables to cross :

  • Inhale and raises your arms to the horizontal

  • Exhale at the end of the movement

This exercice mainly works deltoid posterior beams. Trapezius and rhombroid also work a little bit when you bring your shoulder blades together.

Share this article if you think it can help someone you know. Thank you.

-Steph