How To Use a BOSU and Swiss Ball

How To Use a BOSU and Swiss Ball

I am going to break down how to use a BOSU ball and a Swiss ball. As a bonus I am going to include a look at how you can use SKLZ sliders, a TRX, and a medicine ball with the BOSU ball.

 

TABLE OF CONTENTS

  1. How and Why Use a BOSU Ball
  2. How and Why Use a Swiss Ball
  3. BOSU ball with SKLZ Sliders
  4. BOSU Ball with a TRX
  5. BOSU Ball with a Medicine Ball
  6. Downloadable Workouts
  7. Equipment

You can probably seamlessly starting incorporating the BOSU Ball in the routines you are already doing. It is a great way to provide a new stimulation to old exercises. Keep reading as we discuss the function of a BOSU Ball and what you are getting out of your workouts by adding it in.

REASONS TO DO BOSU BALL WORKOUTS

There has to be a reason why you would want to use a BOSU Ball. For those of you that have used it, you are probably thinking “because it makes it harder!” and you would be right. But let’s take a moment to understand why it makes it harder and what you are actually getting out of using the BOSU ball.

BALANCE AND STABILITY

The BOSU Ball challenges your balance and stability because of its half circle shape. The instability increases the demand on your muscles which can stimulate physiological changes and cause muscle fatigue. In addition, when your balance is being challenged your core will turn on. Because your core is the center of balance for your body.

When you take common exercises like a squat or a push-up and do them on a BOSU Ball the demand on the body immediately changes. You will notice physiological responses like shaking and a faster onset of fatigue as your body tries to figure out how to balance on an unstable surface.

CORE STIMULATION

Whenever the conversation turns towards balance the core has to be considered. Core strength and stability are the key to having good balance. Think that through and you will understand that the BOSU Ball is training your core no matter what exercise you are doing on it. Just remember to keep proper core bracing while performing your repetitions!

I bet you are wondering what about doing core specific exercises with the BOSU Ball. Of course you should do that. Doing a plank on a BOSU Ball is going to have a greater demand on your core stability AND your shoulder stability. Given how susceptible our shoulders can be to instability due to, in part, the large range of motion available at the shoulder, training them for stability is a must in any program design.

ADVANCE YOUR EXERCISES

You can add a BOSU Ball into a ton of different exercises to challenge your body in a different way. A common exercise, like a mountain climber, done with either your upper body or lower body on the BOSU Ball will require an increase in your core stability. This WILL make the exercise feel harder.

Lower body exercises like squats, lunges and RDLs also become more challenging because of instability. We won’t dive into it here, but the BOSU Ball provides you with a way to train the lower body in an open chain capacity. Something that can be helpful in injury rehabilitation and that should be present in a well rounded program.

MY FAVORITE EXERCISES TO USE A BOSU BALL FOR

  • Push-Up Variations
  • SL RDL, Curl + Press
  • Plank Variations
  • Lunge Patterns

TIPS FOR DOING A BOSU BALL WORKOUTS

  1. Step on directly in the middle of the BOSU Ball. Try to put the middle of your arch in the center of the BOSU Ball. This will be different if you are using the BOSU Ball with a cable, where you want to offset your foot back to allow for better balance and weight distribution.
  2. Make sure your weight is mid-foot to heel. This helps to engage our glutes and hamstrings.
  3. Don’t completely straighten your knees when you are standing on the BOSU Ball. This allows your muscles to activate and help with balance.
  4. If it’s your first time using a BOSU Ball, take a second to just step on and let your muscles get used to the unstable ground and stay close to a wall or something you can use to help your balance as you get comfortable. Your muscles will feel very shaky, but that is their way of trying to figure out what is going on. Your muscles are rapidly firing to recruit enough fibers to meet the stability demand.
  5. Your muscles are going to have to adjust to the BOSU Ball. When working your lower body start by standing on the BOSU with two feet. Then progress to a  single leg balance on the BOSU. After you are comfortable there you can add dynamic movements.
  6. When you step off the ball, whether its because you are done with your reps or losing your balance, step completely off the BOSU Ball. Don’t try to catch yourself by shifting your feet or putting your other foot on the BOSU Ball. That will just cause you to lose your balance even more and possibly end in an injury.
  7. If your hands are on the BOSU and you are in a high plank position, make sure your shoulders are right above your hands. The BOSU Ball decreases the stability at the shoulder joint in that position, and you do not what to put unnecessary pressure on your shoulder by being too far forward or backwards.

Everyone knows what a Swiss Ball is. But you might not know it by that name. You might call it a yoga ball, a stability ball, a physio ball, a balance ball, or even a birth ball. It has many names because it can be used for so many different things. Expecting mothers use the Swiss Ball to induce labor and manage pain.  It is also just as common to be seen at a desk replacing a traditional chair. But we use it every day in the gym.

REASONS TO DO SWISS BALL WORKOUTS

We use the Swiss Ball because of the numerous benefits and the ability to incorporate it with almost every exercise. Take a squat, add in a Swiss Ball, and it adds a proprioception aspect which allows the individual to be more conscious of their torso. Helping them to make sure their torso is up right, chest is up, shoulders are back and their core engaged. It teaches the client correct form so when the Swiss Ball is removed from the exercise the body knows how to properly load the muscles. 

The Swiss Ball can also add instability in an exercise to make it more difficult. Everyone knows what an elbow plank or a glute bridge is right? They are pretty simple exercises. But add in a Swiss Ball and it takes the exercise up a notch. The instability created by the Swiss Ball requires small muscles to fire to help execute a traditional exercise. So an elbow plank becomes harder as a whole and your core will really feel the burn.

The Swiss Ball is also great to use as a light resistance, especially in core exercises. A Swiss Ball pass over is a great example of this, take a look at the pictures below. With your limbs acting as the levers you only need a light weight to make the exercise challenging.

TIPS FOR DOING A SWISS BALL WORKOUT

  1. Don’t over inflate the Swiss Ball. There is a little leeway around how inflated your Swiss Ball should be. Really it comes down to your preference. But when first inflating your Swiss Ball it may be helpful to remember the size of your Swiss Ball, either 45, 55, 65, or 75 centimeters and blowing it up to that specific size. Also don’t store your Swiss Ball somewhere too cold. Air expands when warm and contracts when cool so you will have to re-inflate your Swiss Ball if it gets to cold.
  2. When using the Swiss Ball against the wall in a squat or lunge position, the Swiss Ball should be positioned somewhere between the middle of your back and low back. If the Swiss Ball is to high it is likely your torso will curve forward, if the Swiss Ball is too low, you won’t be able to drive your hips back properly. 
  3. The Swiss Ball can make an exercises you can perform well a lot more difficult. Be responsible when progressing to a Swiss Ball. Progressing too fast can increase chance of injury. If you are progressing to an elbow plank on the Swiss Ball, start by putting the Swiss Ball up against the wall. This will allow for some instability but not as much which allows you to make sure you can preform the plank with good form before moving forward. When you are ready, take the Swiss Ball off the wall and see how you do.
  4. Check for sharp objects around you when using a Swiss Ball. We don’t want you to be using the Swiss Ball to support yourself and then it complexly fall out from underneath you! Or for you to fall off the Swiss Ball!

WHAT ARE SKLZ SLIDERS?

The SKLZ sliders are a great way to spice up your workout! They are great for a quick, low impact, full body workout where ever you go. And they are small and light weight making them a great travel companion.

Essentially they are a flat object that allows smooth movement across a variety of surfaces. SKLZ is a brand of fitness equipments, who make a slider product. There are numerous other brands on the market and you could even use a towel on hardwood surface or a tupperwear lid on carpeting.

The SKLZ Sliders can be used to decrease the stability at your joint, forcing the muscle around that joint, and your core to engage and do the work. Or the SKLZ Sliders can be used to enhance cardiovascular possibilities of a workout by increasing speed because they can easily slide across most surfaces. They are another great piece to include in your home gym or take with to the gym.

SKLZ + HIIT WORKOUTS

I love to use the SKLZ sliders for high speed and low impact cardio workouts! This makes them perfect to include in HIIT workouts, or high intensity interval training. HIIT workouts are a recent top fitness trend, but most people don’t understand what a HIIT workout really is.

The goal of a HIIT workout is to maximize a person’s aerobic capacity without sacrificing form. HIIT workouts alternate between working sets and recovery periods. They are great because they can be modified to meet anyones fitness level and you still get a great workout, in a short period of time.

Using the SKLZ Sliders with a BOSU is a challenging combination that promises to leave you exhausted in a HIIT workout. Here are a few of my favorite exercises:

  • Mountain Climber Variations
  • Push-up + Plank Complexes
  • Lunge Patterns that use the BOSU as resistance

WHAT IS THE TRX?

The TRX Is a form of suspension training that uses body weight exercises to develop strength, balance, flexibility and core stability. This means that very little equipment is needed to get a great workout and a TRX is very easy to set up. Your TRX can hang off of anything that will hold your weight and not pull over. There are even TRX door anchors that are super helpful if you live in an apartment or don’t wht to do anything permanent. Read more about training with a TRX here.

By combining the BOSU and TRX, you are almost always going to get a great full body workout no matter what you do. If you are doing side to side squat jumps on the BOSU, you are working on lower body plyometrics and aerobic capacity. At the same time you are getting slight upper body activation by pulling yourself out of the hole with the TRX. Or if you are doing a pushup on the BOSU with your feet in the TRX you are working posterior shoulder, biceps and triceps. But your core also needs to stabilize your body to keep your back flat and minimize excess movement.

WORKING OUT WITH A TRX AND A BOSU

I love to talk about balance and stability. It is often under appreciated or overlooked in typical programming. This is one of the reasons I love the BOSU. It will challenge your balance and stability helping you to create a stronger body.

Balance is easy to challenge using the TRX. You can do upper body movements holding on to the TRX handles on a single leg instead of both legs. For example, do single leg inverted rows or do a single leg assisted squat. You can take that a step further and stand on a BOSU ball.

You can also use the TRX on your lower body to create instability. For example, a push-up with your feet in the TRX. Or a Bulgarian split squat with rotation with the elevated foot in the TRX. And again you can advance these exercises by incorporating a BOSU ball.

Between the BOSU Ball and the TRX you are getting a ton of core stimulation. The instability from the BOSU Ball requires full body tension, but most importantly core tension. Your core is just as important in TRX exercises. In a TRX chest press, you need to keep your core engaged to hold the plank position. If you do not engage your core your back will arch causing low back pain and making the chest press more difficult.

Here are a few of my favorite exercises using a TRX and a BOSU ball:

  • Push-up Variations
  • Side Squat Jumps
  • Plank Variations

WHAT IS A MEDICINE BALL?

Medicine balls come in a variety of materials and weight. Some are made to be cushioned and soft, others more reactive and even others compact. When shopping for a medicine ball, take into consideration the weight . I pretty much use a 10 pound med ball for everything. Adjusting the sets and reps to make the exercise easier or more difficult.

Goals and fitness level play a big part in determining the proper weight. I regularly use 6 pound and 15 pound medicine balls with my clients. If you only want one medicine ball at home get one that is between 6-10 pounds. If you have the space, get a vertical rack and fill it up!

There are a few different types of medicine balls. When purchasing a medicine ball be conscious that some are made to bounce back when you do a med ball slam, we will call them hard shell. And others are made to stay on the ground, we will call these soft shell med balls. But that doesn’t mean that you can’t do slams with both kinds. As long as they are well made you can still throw both.

WORKING OUT WITH A MEDICINE BALL AND BOSU BALL

Medicine balls are really great because they can be used for so many different things. From a programming perspective they are great for training stability and power. Balance drills can become more advanced by adding a medicine ball.

For example a single arm shoulder press with a medicine ball will require more stability than with a dumbbell. Or you can hold a medicine ball between your knees to activate your adductors. You can also throw the med ball at the wall or ground to make an upper body plyometric drill.

And remember to use proper form when picking up the med ball form the ground. Core engaged, butt down, back flat. Not using proper form when picking up a medicine ball has to be the most common mistake I see.

Here are a few of my favorite exercises using a medicine ball and BOSU ball:

  • BOSU Side Squat to Single Arm Press
  • BOSU Glute Bridge with Medicine Ball Hold
  • BOSU Reverse Lunge with Rotation

WORKOUTS

There are many workouts for you to download and save. Scroll through them all to find which ones you want to try. 

EQUIPMENT

These are affiliate links. While there is no cost to you when you order through them, I do make a commission. Your support, by ordering through them, is greatly appreciated!

You can find many of these pieces of equipment all over the place. But if you want to support Pure Fitness you can order through the links below on Amazon.

Now for some items you will want to use with your TRX. A high quality exercise mat. My favorite brand is Manduka because it has lasted years, I don’t slip and it is easy to clean. I linked the one I use here.

If you have a space dedicated to a home gym I would get the TRX wall anchor. This way you don’t have to worry about moving your TRX in and out of a doorway every time you want to start and end your workout.

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GLUTE AND HAMSTRING DAY STAPLES – EXERCISES I ALWAYS DO

GLUTE AND HAMSTRING DAY STAPLES – EXERCISES I ALWAYS DO

Everyone has a favorite muscle group to train. For me it is my glutes and hamstrings. I think thats pretty normal because I feel it is one of my strengths and what I feel most comfortable training. And honestly, who really likes to work on their weaknesses when they can focus on their strengths. *kidding* 

Jokes aside, it’s very important to train your weaknesses, in the gym and in everyday life. Otherwise how would you ever grow or improve? So whether you love or hate to train your glutes and hamstrings there is something here for you. I am going to explain to you how they work together, what they do for your body as a whole and my favorite exercises. Of course there is a great workout at the bottom for you to use at your next gym session. I hope you love it!

Some of the links in my blog are commissionable links, which means I may make an income if you use them. There is no impact to you and your support of our blog and me is greatly appreciated.

GLUTES AND HAMSTRINGS

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Let’s talk about what your glutes and hamstring do for you. Your glutes are made up of three muscles (maximus, medius, minimus) and act as extensors and external rotators at the hip. You should also note that the glutes and involved in abduction and adduction at the hip (think laterally raising your leg or squeezing your legs together) and the deeper muscles, not mentioned above, are heavily involved in hip stability. For the sake of this article I am really talking about the three larger, closer to the surface muscles.

glute and hamstring anatomyI run into a lot of clients who have difficulty activating their glutes which can lead to muscular imbalances (due to compensation) and tightness. Establishing a program that focuses on proper glute engagement, stability and then strength will allow you to achieve more. From allowing you to lift more weight, to running faster or longer, to daily tasks like cleaning and gardening.

In the picture above I am holding one of my favorite tools for glute activation, the hip circle. It is great because no matter how often you do band walks, they will always be hard! It’s a great piece of equipment to have at home for quick and simple workouts, and it makes for a great warm up before a workout! I have my outfit linked below too!

Now, what about your hamstrings are also made up of three muscles (semitendinosus, semimembranosus, biceps femoris) on the posterior of your thigh. They control hip extension and knee flexion. You hamstrings are the most important stabilizer of your knee and play a significant role in walking, running and jumping.

Including exercises that specifically focus on your hamstrings is key to injury prevention. Many people have tight and weak hamstrings from sitting in a desk all day, which leads to people being quad dominance, knee pain and injury.

You can read more about the glutes and hamstrings in our Discover Series where we broke down different muscle groups.

THE IMPORTANCE OF CORE

PERSONAL TRAINER

Your abdominal muscles are extremely important in life. But did you know that they are also connected to the function of your glutes and hamstrings. Your core is in the center of your kinetic chain and connects your upper and lower body. So when you think about having a strong lower body, specifically glutes and hamstrings, you have to consider your core as part of the equation. 

Another bonus is that a strong core will help you in everything. It can help to decrease back pain and increase strength and stability in everyday movements. There is also a benefit in athletic performance to having a stronger core. In golf for example, the more power you can transfer from the lower body to the upper body the more distance you can put your swing. Read more about that in our article here

You will see below, that I sprinkled in a little core work into each set. I did this because as I just explained, core is important, but also it is active rest for your legs in this situation. But a strong core is the main goal. So when doing the core exercise below make sure to keep constant core tension. This will help to keep you spine in a neutral spine position and decrease the chances of arching you back which commonly leads to low back pain.

MY GO TO GLUTE + HAMSTRING WORKOUT

If you are unsure of any of the exercises, there is a section at the bottom of the article where I explain the things to remember when doing the exercise and the muscles used.

PERSONALIZING YOUR WORKOUT

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I prefer simple workouts that I don’t have to think about. So doing 3 rounds of the two circuits above is perfect for me!

As a personal trainer I am constantly adjusting exercises to meet my clients specific needs. This could be based on an orthopedic limitation, a personal goal, or to make the workout enjoyable for the client. I do this by changing the equipment used, changing the reps, or adding an additional set of core or cardio to the workout. And when I say cardio I do not mean running for miles at a time. I prefer to incorporate sprints, incline walking, or other heart rate based exercises. For more ideas check out my blog about how I like to do cardio!

Because this is a glute and hamstring work out, I would incorporate incline walking. Incline walking activates the calves, hamstrings and glutes so this will be a great way to increase the difficulty and fatigue of the workout!

I would do an interval pyramid workout  or 1 min, 2 min, 3 min, 2 min, 1 min sections. Start by doing one set of the first group of exercises above. After those 5 exercises, hop on the treadmill at about 3 mph at an incline around 10% for 1 minute. Then do another set of the resistance exercises and after get on the treadmill again. Keep the speed and incline the same but walk for 2 minutes. After your third set of the first 5 exercises, you are doing three minutes on the treadmill. Then switch to the second set of exercises and walk 2 minutes between the first and second set, and 1 minute between the second and third set. Finish out the workout with stretching and/or foam rolling!

MY OUTFIT

RECOVERY

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No matter what workout you do, make sure to take some time and stretch or foam roll after your workout! Taking five minutes after your workout to stretch will help improve recovery time, decreasing soreness and fatigue after your workouts. 

If you have low back pain, tension in your shoulders, or tight hips you do not have to live with that pain. By stretching for 3 to 4 minutes a day, you can counter-act some of that wear and tear on your body. Which will help you to move better, feel better and sleep better.

Also make sure to properly fuel your body by hydrating and eating properly post workouts. And don’t forget that sleep is also impacting you and your workouts more that you probably realize. Sleep quality is connected to emotional stability and physical stability. Which means weight management and recovery. These both are connected to feeling better and reaching your goals.

Lastly, it is also important to talk about the relationship between stress and exercise. Exercising increases endorphins in the body, a natural pain killer, and decreases stress hormones. The change in these hormone levels will leave you happier and better equipped for your day post workout. Along with that exercise can give you a sense of control, a break from work or day to day stressors and can decrease risk of conditions like high blood pressure and high cholesterol.

EXERCISE DESCRIPTIONS

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As I mentioned before I have descriptions of the exercises below. Take a minute to read them, you will pick up something new to apply. And read Chellie’s article on 5 technique tips to get more out of your workout!

Lateral band walks & Backward band walks

Band walks are a must have in every glute workout. Place the hip circle above your knee and sit back into your glutes. You should mainly feel your glutes firing and that make extend into your quads or hamstrings slightly. Personally, I am very quad dominant so I prefer to do all backwards band walks, rather than forwards and backwards, to only fire my glutes. So thats why I have programed that for you today.

Banded glute bridges

Glute bridges are hip extension, which is preformed by the glutes, and the band increases the load on the glutes. Keep that hip circle right above your knees and place your feet on the ground near your butt. Keep tension on the band and you drive your hips into the air, and keep your core engaged so you don’t extend through your back as you get fatigued.

Swiss Ball hamstring curls

The instability provided by the swiss ball requires the muscles to activate in the extension and flexion of the movement. Again, it is very important to keep core tension during this exercise to avoid any low back pain.

SL RDL on BOSU

The BOSU Ball makes this movement an open chain movement and increases muscle recruitment. If you do not have access to a BOSU Ball, don’t worry, you can still do this exercise from the ground. The the RDL focuses on glute and hamstring ROM and strength.

Plank Reach backs

Core work is always important to include, and it gives your legs a little rest. I chose to include plank reach backs because of the core activation, but also you will likely feel a hamstring stretch as you reach back to touch your toe.

Curtsy lunge with SA row

A curtsy lunge is great for strength and stability and you can never go wrong with a cable row, shoulder retraction is great for counter-acting bad posture.

Toe-out RDL

RDL’s work the whole posterior chain, but it especially targets your hamstrings. The addition of the toe out stance increase adductor muscle activation.

Bulgarian Split squat

Bulgarian Split squats are primarily a glute and quad exercise. As you sit back into the lunge your glute muscles will fire and engage to push you out of the lunge and extend your hip.

Barbell Hip Thrusts

Barbell hip thrusts are a lot like glute bridges, but I prefer to do them in an up right position, leaning against a bench. Start by position the barbell across your pelvic bones, lean back into the bench and engage your core. Propel your hips up by engaging and driving with your glutes.

Flat back SL hold and SL tuck to kick out

Another surprise core exercise, that again evolves some hamstring stretching. Start flat on your back, you can tuck you hands under your butt to tilt your pelvis and help keep your back flat on the ground. Extend one leg out and hold it about 6 inches off the ground. Tuck your other knee towards your chest, kick your leg up straight, and then keeping your leg straight, slowly lower that leg to the ground.

Fit Finds: The Ultimate 2023 Fitness Gift Guide

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HOW I GET MY CARDIO TRAINING EVERY WEEK

HOW I GET MY CARDIO TRAINING EVERY WEEK

When I say cardio, what do you think of? Increased heart rate through running, biking or hopping on the elliptical for long periods of time. Right? But that doesn’t have to be the only way to get cardio.

If you are anything like me, you also have a strong hatred for long distance endurance activities. I get bored and I often quit early. But that doesn’t mean that I don’t include cardio in to my weekly workouts.

I love cardio. I love getting my heart rate up, getting a good sweat, and for me cardio is a great stress relief. I have figured out what type of cardio works for me and hopefully through this article and trial and error, you will too!

THE SCIENCE BEHIND CARDIOVASCULAR FITNESS

Cardio at its simplest is really just increasing you heart rate to test your cardiovascular system. Over time with consistenc cardiovascular training your cardiovascular health will increase. It will take less oxygen for your heart and muscles to work.

Increased cardiovascular health can help to lower high blood pressure, decrease resting heart rate which both decrease stress on the heart. Other possible benefits of increased cardiovascular fitness include better sleep, increase immune system, decreased risk of heart disease, and an increase in weight regulation.

CARDIO AND RESISTANCE TRAINING

One of my favorite ways to incorporate cardio into my workout is intervals. In the summer I love to alternate sets of resistance training and sprints outside. Our gym has a great set up for this, but if you don’t have access to outdoor space or its to cold outside, hop on the treadmill. I like to do two minutes on the treadmill between resistance training. Increasing my speed every 30 seconds.

I know that there has been some controversy on whether cardio and resistance training can be combined. The real answer is it depends on your goals. If you are training for general health and strength, then absolutely! But if you are a powerlifter training for a meet, you probably shouldn’t be running miles at a time. But sprints could possibly be incorporated. I say that because of the different muscle fiber types used.

There are two types of skeletal muscle fiber types in our bodies, fast-twitch and slow-twitch. Fast-twitch muscle fibers are used in sprints and fast power movements. Slow-twitch muscle fibers are used in long distance or endurance activities. It can be beneficial to combine multiple exercise that use the same muscle fiber type.

In high school I was in powerlifting in the winter season and track and field in the spring season. These seasons over lapped and I was lifting and sprinting at the same time. But it did not have any adverse effects on my performance because the activities used the same muscle fiber type. If anything it was a welcomed change for me!

And I should mention that if you are training for health and wellness and not concerned about performance, there is no harm in mixing muscle types.

MY TOP 3 FAVORITE WAYS TO INCORPORATE CARDIO

  1. Outdoor sprints. I already mentioned this one, but honestly it hits all the bases for me. I get outside, I am exhausted doing them and I get to compete to match to beat each sprint.
  2. High reps & low weight. Okay hear me out, find a local high school with a track, I’m guess it is open to the public, at least on the weekends. You combine 1 and 2. Do a set of core, lower, and upper body exercises and end with a sprint. Repeat that 5 times and you have a great full body workout! But you spend an hour outside and got a little vitamin D (don’t forget your sunscreen). And if you not feeling the outdoor workout thats fine too! Grab some 5 or 10 pound dumbbells and check out this blog for at home workouts. Some of my favorite cardio exercises are burpees, split squats (pulses or jumps) squat jumps, jump rope or Mt. Climbers
  3. Incline walking. This is as great way to increase your heart rate but its still low impact. Plus there is the extra bonus and you can watch your favorite tv shows while doing it without bobbing up and down too much like you would while running. Incline walking is my go to if I know I should workout but I really don’t want to. It’s mindless, but still gets your body moving.

TRACKING CARDIO

Most people have a smart watch that can track their exercise, heart rate, steps, and so much more. If you don’t have one, but you want to track your heart rate, take your age minus 220. That is your MAX heart rate.

Now take that number and multiply it by 0.5, 0.7 and 0.85 separately. That will tell you 50%, 70% and 85% of your max heart rate. 50% to 70% of MAX heart rate is considered moderate exercise intensity and 70% to 85% is considered vigorous exercise intensity.

Now that you know those values you can measure your heart rate during exercise by finding your pulse on your wrist and counting the beats for 30 seconds. Multiply that by two and you have your heart rate in beats per minute! 

IMPORTANCE OF GETTING OUTSIDE

Everyone has heard that you should get at least 10,000 steps a day right? For me thats about 5 miles a day and pretty do-able because I am on my feet most of the day and in general an active person. But for someone who works from their desk that might not be as easily done.

Since the pandemic, research about getting outside as become increasingly more popular and applicable to everyday life. This means that getting outside for two hours a day, away from cars and concrete, may become the next 10,000 steps.

Like exercise, being outside has a tremendous amount of benefits. Some being increased energy and mood, boosted immune system, can enhance creativity, and so many more! Try getting outside on your lunch break, take a walk after dinner with your family, or do an outdoor workout (like below!)

Fit Finds: The Ultimate 2023 Fitness Gift Guide

Fit Finds: The Ultimate 2023 Fitness Gift Guide

Welcome to the world of fitness and wellness gifting! As we gear up for 2023, it's time to start setting goals and looking for resources to help us succeed. Whether you're a fitness fanatic or seeking the perfect gift for one, our Ultimate 2023 Fitness Gift Guide is...

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The Power of Social Proof In Personal Training

The Power of Social Proof In Personal Training

In the world of personal training, where trust and credibility play pivotal roles, the concept of social proof functions as an authentic way to connect with your audience. Social proof, the influence created when individuals see others engaging in a particular...

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10 ZERO EQUIPMENT EMOM (EVERY MINUTE ON THE MINUTE) WORKOUTS

10 ZERO EQUIPMENT EMOM (EVERY MINUTE ON THE MINUTE) WORKOUTS

Have you ever heard of EMOM workouts? I hadn’t, but I started to see them pop up everywhere. And honestly, I thought they looked easy. Famous last words right? Man was I WRONG!! These workouts will kick your butt.

The tricky part of an EMOM workout is that each exercise has a rep count, but you only have a minute to do each exercise. Whatever time is left in the minute after you have completed your reps is your rest period. So you need to work fast (without sacrificing form) to maximize the time you have to catch your breath!

These workouts are great for when you’re short of time but still want a good workout! I really like to do EMOM workouts after a long day or when I don’t have very much motivation because I can tell myself I am going to do 4 rounds of 5 exercises and know that I will be done in exactly 20 minutes!

How to do an EMOM Workout

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Like I mentioned above, you have 1 minute to complete the reps for each exercise and the time left over is your rest. So, getting the reps done fast will increase your heart rate. I like to track my heart rate using my apple watch, it allows me to track my steps, exercise, calories burned, and so much more!

Each of the next 10 workouts is made up of 5 or 6 exercises. You should repeat each set of exercises 3 to 5 times for a 15-30 minute workout! You only need three things for these workouts: space, a stopwatch and the discipline to get it done!

Take a look below for the fast and effective workouts you can start doing today! Tag us in your workouts on Instagram to be featured 💙.

Full body EMOM Workouts

These workouts are super quick and will target your full body! During workout number one you will be working your glutes, quadriceps, pectorals, latimuss dorsi muscles, and your lower abdominals. Workout number two will focus more on rotational core and triceps, but still glutes and quadriceps. All you need for this workout is a small space to move around in! Maybe a yoga mat if you are on hard wood or cement. EMOM workouts are a high pace style of exercise. So this workout will definitely get your heart rate up and make you work up a sweat. Do four rounds of each of these five exercises for a 20 minute full body workout! Take a break between rounds if you need to but keep it less than two minutes.

Want 8 More EMOM Workouts?

Use the button below to subscribe to our newsletter (and pick your preferences) and we will send you 8 EMOM workouts that cover upper body, lower body, core and heart rate. We share full workouts, fashion trends, health tips and more weekly in our newsletter.

Be sure to check your spam and/or promotions folder for our emails.

What I Use for an EMOM Workout

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INSULATED WATER BOTTLE | TELETIES HAIR TIES | YOGA MATSWEATSHIRT | LEGGINGS | LANE EIGHT SHOES

Looking for More Workout Ideas?

Check out Discover The Best Exercises For Each Muscle Group. 6 Exercises per muscle group and at least three workouts for each one!

Are you looking for more specific workouts for the glutes? You can find the 6 best glute exercises and free workouts in our article!

This blog has a list of the best exercises for your back and a few of guided upper body workouts.

If ab exercises are what you are looking for check out this blog about the top 7 core workouts.

Want more heart rate workouts? Try HIIT workouts but first educate yourself with this blog post all about high intensity interval training.

Fit Finds: The Ultimate 2023 Fitness Gift Guide

Fit Finds: The Ultimate 2023 Fitness Gift Guide

Welcome to the world of fitness and wellness gifting! As we gear up for 2023, it's time to start setting goals and looking for resources to help us succeed. Whether you're a fitness fanatic or seeking the perfect gift for one, our Ultimate 2023 Fitness Gift Guide is...

read more
The Power of Social Proof In Personal Training

The Power of Social Proof In Personal Training

In the world of personal training, where trust and credibility play pivotal roles, the concept of social proof functions as an authentic way to connect with your audience. Social proof, the influence created when individuals see others engaging in a particular...

read more
fitness articles
lifestyle articles
nutrition articles
golf articles

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We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

INCREASE YOUR DEADLIFT WITH THESE EXERCISES

INCREASE YOUR DEADLIFT WITH THESE EXERCISES

Personally I think the deadlift is a very impressive lift. To look at a bar with hundreds of pounds on it and pull it off the ground from a dead stop is crazy. Maybe I think that because deadlift is my favorite. Or maybe it’s my favorite because I think about it in that way. I don’t know but either way I love it! And now I get to share all I know about increasing your deadlift with you.

As I said, the deadlift is my personal favorite (see the picture of me deadlifting). Probably because it’s my best lift, but I also like it because it is the simplest movement. When someone asks about the deadlift, I often say that you just have to stand up.

In reality it is way more complicated than this due to the weight. The load of the bar in front of your body pulling your shoulders forward really changes the process of standing up. To perform the most efficient deadlift, you need to stand up as normal as possible, by strengthening the muscles that are carrying the bulk of the weight. 

Let me clarify what I mean by “stand up as normal as possible”. I like to reference the position toddlers go into naturally – they keep their back flat/upright as they squat down to the ground from their hips. Now you don’t need or want to be that low, but the point is that this is our body’s normal movement pattern.

We want to move evenly with the bar by flexing and extending at our hips and knees at the same time. We do NOT want them to move separate of each other. You see that when the lifters legs are straight or almost straight and they pull the rest of the weight to lock out using their back.

In this article, I will talk about the major muscle groups in the deadlift and auxiliaries to strengthening each muscle. We will also discuss common issues, like above, and ways to help fix them. These exercises when used correctly can help improve overall strength and therefore maintain proper technique through the lift.

Primary Muscles Involved In The Deadlift

If you are looking to start deadlifting or trying to increase your numbers it is important to have a basic understanding of what muscles are being used. Let’s review the primary muscles used in the deadlift and why you want to train those muscles individually as apposed to only in the deadlift pattern.

Glutes, Hamstrings & Quadriceps The glutes and quads to extend the hips and the quads extend the knee during the accent of the deadlift.

Erector spinae & AbdominalsThese muscles resist the force of gravity to keep the back aligned and in the best positions to perform the lift. Without proper core strength, the back is more likely to arch and this will make shoulder retraction more difficult.

Trapezius & Rhomboids These muscles work together to resist the gravity on the bar to keep the shoulders retracted and lockout the shoulders on top.

Main Dysfunctions Seen During The Deadlift

Here are the outcomes we don’t want to see when performing a deadlift. I will tell you why it happens and how you can address the issue. If you can keep these points in mind during your workouts you will be able to recognize and fix the issue and be able to safely increase your deadlift.

Rounding of the Back

If your back is rounding it is caused by a loose core, or bad set up. Always make sure to starting the lift with shoulders back, chest up, and a strong core. Your set up is going to make or break your sets.

Loose Lock Out on the Top

Not locking out at the knees, hips, or shoulders is going to be a red light according the USA powerlifting federation (where we are members). The knees not locking out is often because the lifter is not paying attention. People often forget that the hip extension comes from glute flexion and core tension. Shoulder retraction is crucial to the lock out, a good set up will help with this.

Uneven Movements at the Joints

This is when your hips start moving before the shoulders. This can easily be fixed, but you might have to back-track for a bit and it will feel strange and weak. Your knees, hips, and shoulders need to move together to perform the lift the most efficiently. If your hips start moving before your shoulders, all the force at the end of the lift will be on your back.

Auxiliary Exercises That Can Help Increase Your Deadlift

If you are looking to increase your deadlift you are going to have to start including auxiliaries into your workout that address your weaknesses. Check out the list I have below of some of my favorite and most effective exercises categorized by muscle group. Try them out in your next workout and let us know what you think!

And remember that auxiliaries are used to stimulate a huge adaptation. If you aren’t pushing yourself on auxiliaries you are missing the whole point.

Exercises to Strengthen Your Glutes

  • Glute Bridge Variations
  • Hip Thrusts

Exercises to Strengthen Your Hamstrings

  • Straight Leg DeadLifts
  • Hamstring Curl Variations

Exercises to Strengthen Your Quadriceps

  • Bulgarian Split Squats
  • Lunges
  • Squats

Exercises to Strengthen Your Erector Spinae

  • Back Extensions
  • Super Man
  • Bird Dogs

Exercises to Strengthen Your Trapezius

  • Face Pulls
  • Bent Over Rows
  • Pull ups

Exercises to Strengthen Your Rhomboids

  • Reverse Flys
  • Seated Rows

Exercises to Strengthen Your Abdominals

  • Deadbugs
  • Toe Touches
  • Leg Raises
  • V – Sit

Core strength is integral to your deadlift performance. Focus your attention on building a strong core and following a consistent training schedule and your deadlift (and other lifts) will common along. Do the opposite and you will likely experience plateaus and injuries. Check out this article on why training your core is essential.  And take a look at all of our core workout videos here.

My favorite ab focused exercises:

  • Ab Wheel – work up to 5 sets of 20 before adding resistance, like a plate on your back. Make sure you have a full range of motion and proper form before adding resistance.
  • Plank – any and all variations are excellent. Be sure to hold your form when you add movement. The low back can not sag or arch. Upper body mountain climbers are a great finisher, or to failure exercise.
  • Decline Bench Sit-Ups – there are many variations you can use to target unilaterally, rotation or upper body. A good goal to start with is 20 full sit-ups for 5 sets.

Auxiliary Deadlift Workout

Key Points During Deadlift Exercise To Help

Remember to keep your core engaged. Keeping the core engaged will help protect your back to ensure that everything stays tight and will help keep your back flat throughout the lift. This means that if the core is engaged it is helping to keep your torso straight and taking some of the pressure away from the back and to also not allow it to become rounded during the lift.

Your knees, hips, and shoulders need to move together to perform the lift most efficiently. An imbalance in this will increase the risk of injury and decrease the amount of weight you will be able to lift.

Other Main Lifts

Because of my powerlifting background I associate deadlift with the other two main lifts of powerlifting. Which are bench and deadlift.. They each contain their own unique muscular demands, but the philosophy behind training is no different. I have put together an article just like this one on the squat and the bench. Follow the links below to get specific information you can start applying to your workouts today.

How to Increase Your Back Squat

How to Increase Your Bench

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Fit Finds: The Ultimate 2023 Fitness Gift Guide

Fit Finds: The Ultimate 2023 Fitness Gift Guide

Welcome to the world of fitness and wellness gifting! As we gear up for 2023, it's time to start setting goals and looking for resources to help us succeed. Whether you're a fitness fanatic or seeking the perfect gift for one, our Ultimate 2023 Fitness Gift Guide is...

read more
The Power of Social Proof In Personal Training

The Power of Social Proof In Personal Training

In the world of personal training, where trust and credibility play pivotal roles, the concept of social proof functions as an authentic way to connect with your audience. Social proof, the influence created when individuals see others engaging in a particular...

read more

SUBSCRIBE

Click to sign-up for weekly information and offers.

DISCLOSURE

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.