"The Press" - Video Demonstration

I recently filmed a short video demonstrating the proper technique for an overhead barbell press. This is a very common exercise but one that is done improperly very often putting both your back and shoulders in awkward positions. Take a look at the video and feel more confident in adding this lift to your workout routine!

Jump Rope: The Double-Under

There are few exercises out there that match the full body benefits of jumping rope. Not only does it help strengthen the calf muscles and shoulders but it's also a great aerobic workout and also increases foot speed and coordination. Personally, I jump rope as a warm up prior to nearly every workout I do and frequently use it as a part of my workout when working lower body and/or conditioning. If you jump rope, I want you to try double-unders next time you pick up your rope. This is a variation that will push you every time. The idea is simple, instead of the rope passing under your feet once every jump, it passes under twice every time your feet leave the ground. In order for this to work successfully a few things have to happen.

- First, you need to get in a good rhythm. Good jump ropers are able to maintain a constant rhythm throughout their set and it's even more important when attempting the double-under.

- Secondly, you are going to need to pick up the speed that the rope is turning. Think about it - if it's passing under your feet once/jump now, it only makes sense that if you want to double that, you're going to need spin the rope faster.

- Finally, you will have to get a little higher off the ground on each jump BUT don't start tucking your knees in an effort to get your feet higher. This will only throw off your rhythm.

It will take some practice but put these three tips together and you'll get it. Start by just trying to do one or two in succession and then work your way up. A great goal to shoot for is doing continuous double jumps for 20 seconds. Rest for 20 seconds and then go again. Repeat that circuit 5 times and you'll be feeling the burn from head to toe! Good luck!

Exercise Review: The Single Arm Dumbbell Lift

Anyone that has lifted for any significant amount of time has no doubt done their fair share of dumbbell exercises....bench press, shoulder press, incline press, chest flies, curls, and the list could go on. These are great exercises and should be included in any weight training program. But, I want to give you a slight variation to try that adds a different element to these common lifts. In your next workout, do your dumbbell exercises one arm at a time. For example, if you're going to do an incline bench press, take just a single dumbbell and do your reps with one arm and then switch it over to the other hand and do them with that arm.

Doing the exercises in this way will still give you the same workload on the targeted muscle group as before, but what you'll find is that your core also becomes very involved with these exercises. The idea behind this is that you are putting your body in an imbalanced state. By doing so, you're forcing your core to work and contract during the lift in order to stabilize the rest of your body. So, in essence, you're killing two birds with one stone by working the intended muscle group while also working your core. It's a win-win situation!

Give it a try and remember to keep pushing and challenging yourself every time you step in the gym!

Exercise Review: Single Leg Deadlift

For a lot of people, simply hearing the word DEADLIFT sends chills up their spine. It's often looked at as a power-lifter's exercise and one that "normal" people don't do. Well....I'd like to challenge that thinking for a moment. Deadlifting is a terrific lower body exercise that targets your hamstrings and glutes...two areas almost everyone would like to improve on. What I'd like to do right now is look at a variation of a standard deadlift called the Single Leg Deadlift which can be done using just your body weight or with a kettlebell or dumbbells.

By doing the exercise one leg at a time, you're not only going to feel the burn in your hamstrings and glutes, but you're also going to work on your balance/stability as well as your core. Putting your body in an unbalanced state forces your core to work throughout the duration of the exercise to maintain your stability and posture.

So, let's get on to the actual mechanics of the exercise. First of all, the fundamentals of a deadlift remain the same....the leg you are working should have just a slight bend in the knee and your back should be at extension, meaning there is a noticeable/natural arch in your lower back, and your shoulder blades are pulled back. Maintaining this position is crucial so as to keep the stress of the lift off your back and on your legs where it belongs. To perform the exercise slowly bend at the waist and reach both hands toward the toe of the leg remaining on the ground. Push your hips back and allow the "off" leg to swing back in a slow/controlled motion. You should feel a noticeable stretch in your hamstrings as you go down. Be sure to keep that back at extension! Now, drive your heel into the ground and push your hips forward to bring yourself back to an upright position.

Perform several repetitions without any additional weight to be sure you have the mechanics down. Once you feel comfortable with the movement you can begin adding weight. Using two dumbbells, one in each hand, will help you keep your body more balanced. The more advanced variation of the lift is to use a kettlebell in just one hand (the one opposite the leg being worked). This will put your body in an unbalanced situation forcing your core to activate like we discussed earlier. Like any lift, add weight as you get stronger and feel more comfortable with the maneuver but ALWAYS maintain proper form! Rounding your back is the most common error when deadlifting and can lead to a very sore lower back the next day.

Give it a try and be ready to feel the burn in your hamstrings and glutes the next day! Good luck!