SQUAT

This guy is just a cartoon!

Squats are often called the King of Exercises. This is because squats are BOTH one of the most PRODUCTIVE exercises as well as one of the most DIFFICULT exercises. Learn to do this one – you’ll be glad you did!


SAFETY

• Do not perform any exercise without first consulting your doctor.
• Use a spotter – A MUST for this exercise.
• Use safety clips.
• Dress comfortably; wear proper shoes, use grips or a chalk (eco) ball.

MUSCLES WORKED Quadriceps, hamstrings, gluteals, hip flexors, and calf muscles.

STANCE / SETUP

• Do this exercise in a power rack. A Smith machine can also be used.
• If you are completely new at this:start by using an empty barbell or even a Body Bar. Learn the motion with almost no weight and gradually increase the weight.
• Set up the pins in the power rack at a position a few inches below shoulder level. This allows you to get the bar on and off without catching it on the racks. After you have the bar at the proper starting height, load the plates and then put the safety clamps on the bar.
• Set the safety rails at the bottom just slightly lower than your lowest point in the squat in case you fail in the movement. Set this level conservatively at first. As you get more confident with the movement, you can lower yourself down further. 

• Step under the bar, making sure it rests on the area just below the base of your neck and between the shoulders.
• Get your balance when you lift the bar off the rack by placing one foot in front of your upper body and one behind.
• Once the bar has been removed, position your feet evenly about shoulder-width apart. 

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GRIP
Use an overhand grip slightly wider than shoulder width.


MOVEMENT

1. Squat down, as if you are going to sit on chair.

SEATED PULLEY ROWS

MUSCLES WORKED
Middle Back , Biceps, Lats, Shoulders.


STANCE / SETUP
Place your feet on the platform, keeping a slight bend in your knees and keep your back straight; in an upright position.

GRIP

We recommend using a double handle as shown. This will force a narrow grip which will target the middle back, in particular the trapezius and rhomboid muscles. Hold the handles with your thumbs at the top, hands parallel.

MOVEMENT

1. Once you are holding the handle keep your elbows close to your sides and pull the handle back towards your torso - the handle should come all the way until it reaches your navel. Remember to breath. Bringing the weight towards you is the hard part, so exhale. 
2. Hold the position for a second and then..
3. Slowly and with control, lower the weight stack by extending your arms out. See the picture: your back should be upright throughout the exercise.

FORM

• Concentrate, really FOCUS, on using your hands and arms as hooks grabbing onto the handle. The work should be done by your back. FOCUS!
• The biceps are trained secondarily, and your chest should be up and your back should be straight and upright throughout the entire exercise. No leaning forward or backward to help you move the weight.

TIPS

Avoid strain: As with any back exercise, it is especially easy to injure or sprain the lower back.
To avoid strain:

• If you are new at this - be proud you’re doing it – but please – use LIGHT weight.

PULL UPS

Pull-ups force you to lift your own body-weight.
They are the best strength training exercises you can do for upper-body strength & muscle mass. Unfortunately pull-ups & chin-ups are hard to do. Very hard. Don’t be surprised or disappointed if you can’t do one.

SAFETY
Do not perform any exercise without first consulting your doctor. Dress comfortably; wear proper shoes.

MUSCLES WORKED
Primary:

• Lats (Latissimus Dorsi)

Secondary:

• Lower sternal fibers of the pec major Posterior deltoid
• Teres major muscles
• Lower traps
• Rhomboid
• Serratus anterior
• Erector spinae
• Bicep

STANCE / SETUP
The pull up bar should be at a height that requires you to jump up to grab it; your feet should hang free.

GRIP
Place your hands about shoulder width apart and your palms facing away from you. Hold the bar close to your fingers, not in the palm of your hand.

MOVEMENT

1. Stand below the bar with your feet shoulder width apart.