Hopefully you have been following the 500 ld deadlift series with some interest.
In this 3rd installment (of a 4 part series) we will be reviewing the final exercise of our workout: Abdominals.
When we are setting up in the deadlift position, we are working to keep our chest up and abs tight.
We have drawn a deep breath into our stomach, and are working to maintain a straight back.
Sadly, as you add on more weight, there will be a slight bend in your back.
However, with proper abdominal and upper back training, you should see improvement on the bend in your back.
Choose two exercises from the list below, and work to 4 sets, within the 8-12 rep range for each movement.
We aren't bodybuilders, and this isn't Tae Bo, so don't overload on the reps and sets.
Ab Pull Down Crunches - set yourself up on the high pull machine where the pulley is a foot or so from your head.
Add a rope handle to the pulley so you can grab each side of the rope with each hand.
Put your head between either side of the rope so that it is almost resting on your ears.
Now with your head facing the floor, slowly pull the rope down so your body is parallel with the floor.
It is important you don't round you back too much, as we want to activate the abs and hip flexors.
You might want to step a few feet from the machine to maintain proper proximity.
You can vary this exercise up by pausing at the bottom of the range of motion for a 3-4 count, the release and go back up to starting position.
Dumbbell Punches - grab a single dumbbell from the weight rack, and lie down with you back on the floor.
Keep your legs straight out in front of you, and put the dumbbell in your hand.
Your free hand should just be hanging out, not doing anything.
Now, with the dumbbell in your hand, punch up to the sky so the dumbbell is in line with your eyes (looking straight up).
Slightly bend your upper body to cause an extra extension of the punch.
This extra bend should come from the upper body.
Make sure not to let your lower back or buttocks leave the floor-you simply want your upper back approximately 2-3 inches in the air.
This is a short range of motion folks, so don't overdo it.
Rest your upper back on the floor and execute again.
Once you have met your rep range, switch to the other side.
Dumbbell rows - a very difficult exercise that will build massive strength.
Set yourself up with a couple dumbbells placed on the floor.
Get into a pushup position, and place your hands on the dumbbell.
Now, what you will do is very similar to a dumbbell row.
One at a time simply lift the dumbbell from the floor, and touch your torso, then drop it down again.
If you are doing these correctly, you should feel a very tight string on your torso/abdominals.
Behind the head plate crunches - this one is very simple.
Find a place within the gym where you can slip your feet under a bar, about 3-4 feet apart (wide stance) and grab a 25lb weight plate and place behind your head.
Use the basic crunch movement, however, ensure that your legs are spread wide apart, which works your hip flexors in conjunction with your abs.
In this 3rd installment (of a 4 part series) we will be reviewing the final exercise of our workout: Abdominals.
When we are setting up in the deadlift position, we are working to keep our chest up and abs tight.
We have drawn a deep breath into our stomach, and are working to maintain a straight back.
Sadly, as you add on more weight, there will be a slight bend in your back.
However, with proper abdominal and upper back training, you should see improvement on the bend in your back.
Choose two exercises from the list below, and work to 4 sets, within the 8-12 rep range for each movement.
We aren't bodybuilders, and this isn't Tae Bo, so don't overload on the reps and sets.
Ab Pull Down Crunches - set yourself up on the high pull machine where the pulley is a foot or so from your head.
Add a rope handle to the pulley so you can grab each side of the rope with each hand.
Put your head between either side of the rope so that it is almost resting on your ears.
Now with your head facing the floor, slowly pull the rope down so your body is parallel with the floor.
It is important you don't round you back too much, as we want to activate the abs and hip flexors.
You might want to step a few feet from the machine to maintain proper proximity.
You can vary this exercise up by pausing at the bottom of the range of motion for a 3-4 count, the release and go back up to starting position.
Dumbbell Punches - grab a single dumbbell from the weight rack, and lie down with you back on the floor.
Keep your legs straight out in front of you, and put the dumbbell in your hand.
Your free hand should just be hanging out, not doing anything.
Now, with the dumbbell in your hand, punch up to the sky so the dumbbell is in line with your eyes (looking straight up).
Slightly bend your upper body to cause an extra extension of the punch.
This extra bend should come from the upper body.
Make sure not to let your lower back or buttocks leave the floor-you simply want your upper back approximately 2-3 inches in the air.
This is a short range of motion folks, so don't overdo it.
Rest your upper back on the floor and execute again.
Once you have met your rep range, switch to the other side.
Dumbbell rows - a very difficult exercise that will build massive strength.
Set yourself up with a couple dumbbells placed on the floor.
Get into a pushup position, and place your hands on the dumbbell.
Now, what you will do is very similar to a dumbbell row.
One at a time simply lift the dumbbell from the floor, and touch your torso, then drop it down again.
If you are doing these correctly, you should feel a very tight string on your torso/abdominals.
Behind the head plate crunches - this one is very simple.
Find a place within the gym where you can slip your feet under a bar, about 3-4 feet apart (wide stance) and grab a 25lb weight plate and place behind your head.
Use the basic crunch movement, however, ensure that your legs are spread wide apart, which works your hip flexors in conjunction with your abs.
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