The trap bar farmer's walk is a great whole-body exercise for improving functional fitness, enhancing unilateral leg strength, and boosting overall strength.
Tag: erector spinae
The trap bar deadlift is great for building glutes, legs, back and forearms; strengthening the core; improving functional fitness; and developing strength.
The cable horizontal Pallof press is a very effective functional exercise to use to strengthen your core’s ability to resist rotational or twisting forces.
The high bird dog plank is an excellent whole-body functional exercise for strengthening your core and improving your balance and coordination.
The Smith machine bent-knee good morning, an isolation exercise, targets your gluteus maximus. Movement in the knees should be kept to a minimum.
Targeting your erector spinae, use the flat bench hyperextension only if you do not have access to a hyperextension bench. The range of motion is limited.
Strengthen your neck using the lying weighted lateral neck flexion. Having a strong neck will stabilize your head and reduce your risk of neck injury.
Work your hamstrings, glutes, adductor magnus, and erector spinae with the straight-leg cable pull-through, a compound pulling exercise.
A unilateral compound exercise, the seated twisting cable row is great for developing unilateral upper-body strength and size.
The twisting hyperextension is a compound bodyweight exercise that targets your erector spinae, hamstrings, and obliques. Your glutes act as synergists.
Target your hamstrings and erector spinae (spinal erectors) with the one-leg hyperextension. You gluteus maximus and adductor magnus act as synergists.
A compound exercise, the kettlebell swing is great for cardio circuits, developing functional strength, and strengthening your posterior chain muscles.
![Exercise name: Smith machine squat
Exercise type: Compound push
Target muscles:Â Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius [deep], Rectus Femoris)
Synergists:Â Gluteus Maximus, Adductor Magnus, Soleus
Dynamic stabilizers:Â Hamstrings, Gastrocnemius
Important stabilizers (not highlighted):Â Erector Spinae, Rectus Abdominis, Obliques
Detailed instructions and videos on my website, weighttraining.guide.
NOTES
The Smith machine squat will allow you to safely squat a heavy weight in the absence of a spotter. Just make sure that you use the safety pins.
Although great for allowing you to safely squat heavy weights, this exercise is not as beneficial as is the barbell squat because the latter recruits more stabilizer muscles and helps to improve your balance and coordination.
Keep your feet flat and your torso upright.
Keep your feet and knees pointing in the same direction.
Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio.
The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.
Visit weighttraining.guide/ebook. Link in bio.
#fitness #fitnessmotivation #fitnesstips #loseweight #loseweightfast #loseweighttips #weightloss #weightlosstips #bodybuilding #bodybuildingmotivation #bodybuildinglifestyle #bodybuilders #weighttraining #weightlifting #weightlifters #gym #gymadvice #gymmotivation #crossfit #diet #squat #smithsquat #barbellsquat #quads #quadriceps #glutes #hamstrings #calves #smithmachine](http://scontent-amt2-1.cdninstagram.com/v/t51.2885-15/e35/c201.0.678.678a/s150x150/82337835_589174858327509_776626076074296147_n.jpg?_nc_ht=scontent-amt2-1.cdninstagram.com&_nc_cat=109&_nc_ohc=Gw_93j1qWlsAX8GcLoQ&oh=507643d6d67d60121ba5650f07f8e36f&oe=5EAC6B1D)
![Exercise name: Trap bar farmer's walk
Exercise type: Compound pull
Target muscles:Â None; see synergists and important stabilizers
Synergists:Â Gluteus Maximus, Hamstrings, Quadriceps (Rectus Femoris, Vastus Medialis, Vastus Lateralis, Vastus Intermedius [deep]), Adductor Magnus, Soleus, Gastrocnemius
Important stabilizers:Â Wrist Flexors, Trapezius, Levator Scapulae, Rhomboids, Erector Spinae, Rectus Abdominis, Obliques
Detailed instructions and videos on my website, weighttraining.guide.
NOTES
This is a fantastic exercise for strengthening your grip; building your forearms; developing the strength and stability of your core; overloading your back, glutes, forearms, and legs; improving your functional fitness; enhancing the unilateral strength and fitness of your legs; and boosting your overall strength.
Walk slowly, in a straight direction. Do not turn while holding the trap bar as you may damage your knees.
Breathe normally as you walk.
If you want a deeper lift, turn the bar upside down and use the lower handles.
Download my ebook to your phone and use the professionally designed training programs at the gym. 🙂 Visit weighttraining.guide/ebook. Link in bio.
The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more.
Visit weighttraining.guide/ebook. Link in bio.
#fitness #fitnessmotivation #fitnesstips #loseweight #loseweightfast #loseweighttips #weightloss #weightlosstips #bodybuilding #bodybuildingmotivation #bodybuildinglifestyle #bodybuilders #weighttraining #weightlifting #weightlifters #gym #gymadvice #gymmotivation #crossfit #crossfitters #crossfitlife #trapbardeadlift #trapbar #farmerswalk #farmerscarry #crossfitgirl](http://scontent-amt2-1.cdninstagram.com/v/t51.2885-15/e35/c190.0.940.940a/s150x150/81435028_170673937509454_8670646771360937556_n.jpg?_nc_ht=scontent-amt2-1.cdninstagram.com&_nc_cat=110&_nc_ohc=ZLeWDFiIR1YAX81FKku&oh=7572780980a6f870a8d241ae543e7f3d&oe=5EAC9977)
