Horizontal Pull: A Fundamental Movement Pattern

Exercises that are critical for shoulder integrity, strength and postural support

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Double-Arm TRX Row (120°)

The horizontal pull is a key movement pattern that involves moving or pulling a weight towards your chest/torso, and rowing-based movements, such as seated rows and utilising the TRX. The horizontal pull movement is a vital component of strength training that targets the upper back and shoulder muscles. This movement is extremely versatile and can be completed in a variety of ways, allowing for flexibility based on your goals and available resources, offering options for every fitness level and preference.

Incorporating horizontal pull exercises into your routine is key to developing a balanced upper body, improving posture, and enhancing functional strength. Whether you choose free weights, cables, or bodyweight variations, the horizontal pull movement is an essential addition to any well-rounded strength training program. The primary muscles engaged during the horizontal pull involve the latissimus dorsi (lats), rhomboids, trapezius and rear deltoids, as well as your forearm and core muscles.

As with all exercises, it is critical to gradually build up to the more challenging exercises to ensure safety is maintained. Within this blog, included are some exercise progressions and regressions for you to work through. Additionally, this movement can be further progressed, which will be discussed in future blogs.

What’s better out of seated vs standing pulls?

Standing Row

Both seated and standing horizontal pulls have various associated benefits, but the choice between the two should align with your goals and any individual considerations you may have. During a seated horizontal pull, you have more stability and isolation of the required muscles to perform the action. Oppositely, standing pulls allow for more variety in movements, as well as greater functional strength benefits due to their ability to mimic movements of our everyday lives. In essence, both seated and standing pulls have great benefits, but training goals, individual considerations, and exercise experience should shape what’s best for you.

Is single-arm pulling more beneficial than double-arm?

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Essentially, both single and double-arm horizontal pulls are extremely beneficial, but their effectiveness is determined by each individual’s training goals and circumstances. It is thought that single-arm pulling is more beneficial due to the isolated targeting of one arm, which can help identify imbalances and reduce discrepancies, as well as hold value in building functional strength. This is due to the necessity of one-hand or arm movements we perform during everyday life. Otherwise, double-arm exercises hold benefits in exercise efficiency due to the ability to shift heavier loads, but prioritising single over double should be determined by your individual goals and personal circumstances.

Can I use a TRX for horizontal pulling exercises?

Absolutely! Utilising the TRX is a great way to perform a horizontal pull movement. Not only does it allow for a wide variety of different exercises, but it serves as a challenge too. Due to the suspensions not being firmly fixated, activation of surrounding muscles, particularly your core, is required to stabilise yourself as you travel through the movement. Alternatively, the angle at which you situate yourself can make the movement easier or more challenging for you.

What are some horizontal pull exercises?

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During the movement of a horizontal pull, a wide range of exercises can be performed to achieve activation of required muscle groups. Below is a list of horizontal pull exercises in order of least to most challenging. Within this list, exercise difficulty can continue to vary depending on factors such as the angle the movement is performed at, as well as the hand grip used. Choosing exercises that match your current fitness level is imperative to progressively challenge yourself whilst ensuring safety is maintained.
1. Seated Row (Double Arm / Single Arm)
2. Standing Cable Row (Double Arm / Single Arm)
3. Double-Arm TRX Row (120°)
4. Bench-Supported Single Arm Dumbbell Row
5. Double-Arm TRX Row (90°)
6. Bent-Over Barbell Row
This movement can be further progressed, which we will discuss in future blogs!

How does your hand grip change the difficulty of a horizontal pull?

Not only can the horizontal pull movement be made more difficult by changing the type of exercise completed, weight moved and the range you’re moving through, but also the hand grip you have whilst completing it. This is because it alters the muscles that are primarily engaged. The three main types of hand grips include (from easiest to hardest):

  1. Supinated (underhand)
  2. Neutral (facing inwards)
  3. Pronated (overhand)

Although the grip utilised may change the difficulty of the exercise, does not mean the benefits associated decline. During a supinated grip, there is greater emphasis on the biceps and less demand on the lats and upper back. With this, there is greater engagement of different muscle groups to help with the movement. For a neutral grip, there is a balance between overhand and underhand grips. This can promote better stability during the movement, allowing for more comfort when being performed. Finally, the pronated grip is most challenging as the range of motion during the movement is generally longer compared to others, whilst only engaging your lats and upper back muscles.

Importantly, the choice of grip should align with your specific goals and training preferences. As you move through your training, utilising different grips and exercises can provide variety and target specific areas of your upper body. Ultimately, the perceived difficulty of an exercise can vary based on factors of strength and experience.

What are some progressive exercises associated with the horizontal pull?

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained.

We have provided a safe exercise progression below with video demonstrations of each to help you.

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Horizontal pull: a fundamental movement pattern 7

If you have any further questions, please contact us anytime.

NOTE: This exercise can be further progressed, which we will review in further blogs so stay tuned!

Seated Row (Double Arm / Single Arm)

A seated row is a fundamental strength training exercise that targets the upper back muscles, including the latissimus dorsi, rhomboids, and trapezius.

Standing Cable Row (Double Arm / Single Arm)

Standing cable rows promote back strength, posture improvement, and overall upper body development while engaging the core for stability.

Double-Arm TRX Row (120°)

The TRX standing row adds an element of balance and core stability to the exercise, making it an excellent choice for enhancing functional strength. This exercise not only targets the upper body but also helps improve posture, shoulder health, and overall core strength.

Bench-Supported Single Arm Dumbbell Row

This is a highly effective and targeted strength exercise for the upper back and lats. This exercise not only builds strength but also promotes better posture and balanced muscle development. 

Double-Arm TRX Row (90°)

The 90° angle adds resistance and intensifies the exercise, making it an excellent choice for developing back strength and enhancing overall upper-body power. It also involves core engagement, promoting stability and posture improvement. 

Bent-Over Barbell Row

The Bent-Over Barbell Row is a classic compound exercise that focuses on building strength and muscle in the upper back, lower back, and biceps. Engaging your posterior chain, this is an advanced way to perform a horizontal pull motion.

Conclusion

The horizontal pull movement is an extremely fundamental and versatile movement that is critical to add to your training regime. It is a great way to step up your upper body training and achieve some wonderful results.

The Bent-Over Row is a great advanced exercise that should be built up to and introduced once conditioned appropriately. Gradually work towards this by following the progressive exercises explored throughout this blog!

If you need further guidance, please reach out to us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist.

Written by Paolo Mitry, an Exercise Physiologist at Activ8 Health Club

Push-Pull: Exercise in the Spotlight

Push-Pull is an amazingly functional compound exercise to funk up your routine….!

Push-Pull Exercise

The Push-Pull exercise is a functional and fun upper-body movement that is a great way to incorporate push, pull and rotation into one movement.

Depending on sets and repetitions performed for the exercise, this is great to increase muscular strength and endurance, along with some conditioning elements.

Also try different cable heights and stances (squat, lunge, kneeling, ½ kneeling) to engage slightly different biomechanics and outcomes.

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. before trying this exercise, a foundation of pushing, pulling and rotational movement patterns must be developed.

What are the benefits of the Push-Pull exercise?

Push-Pull

The Push-Pull Exercise is a compound movement that involves both pushing and pulling motions, engaging multiple muscle groups and offering a range of benefits.
By combining pushing exercises like push-ups or bench presses with pulling exercises such as rows or pull-ups, this exercise promotes balanced muscle development and functional strength.
It targets the chest, shoulders, triceps, back, and biceps, promoting upper body strength and muscular symmetry.
The push-pull exercise also improves posture, enhances stability, and increases overall muscle coordination. It can be tailored to different fitness levels and is an efficient way to save time while maximizing the effectiveness of your workout.

What muscles are involved in the Push-Pull?

The Push-Pull Exercise is a compound movement that engages several key muscle groups in the upper body. During the pushing phase, muscles such as the chest (pectoralis major), shoulders (deltoids), and triceps are primarily activated.
These muscles work together to generate force and push objects away from the body. Conversely, during the pulling phase, muscles such as the back (latissimus dorsi, rhomboids), biceps, and forearms come into play.
These muscles work in harmony to pull objects towards the body. By incorporating both pushing and pulling movements, the Push-Pull Exercise provides a comprehensive upper-body workout, promoting balanced muscle development, strength, and stability.

Conclusion

In conclusion, the Push-Pull Exercise is a highly effective and versatile compound movement that engages multiple muscle groups in the upper body. By combining pushing and pulling exercises, such as push-ups and rows, this exercise promotes balanced muscle development, strength, and stability.

The pushing phase activates muscles like the chest, shoulders, and triceps, while the pulling phase targets the back, biceps, and forearms.

By incorporating both pushing and pulling movements into your workout routine, you can achieve a well-rounded upper-body workout, improve muscle coordination, enhance posture, and boost overall upper-body strength. So, whether you’re a beginner or an advanced fitness enthusiast, the Push-Pull Exercise is an excellent addition to your exercise regimen.

If you need further guidance, please contact us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist.

Written by Kaitlyn Eisenhuth, an Exercise Physiologist at Activ8 Health Club

Plank – Exercise in the Spotlight

Mastering the Plank Exercise: Regressions and Progressions

TRX Pike

The plank exercise is a fundamental core-strengthening movement that has gained popularity in recent years due to its simplicity and effectiveness. It targets multiple muscle groups in conjunction, including the abs, back, shoulders, and glutes, making it a versatile exercise suitable for individuals of all fitness levels.

Whether you’re a beginner looking to build core strength or an advanced athlete aiming to challenge yourself, incorporating regressions and progressions into your plank routine can help you maximize your results. In this blog post, we will explore various regressions and progressions of the plank exercise to help you tailor your workout to your current fitness level.

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. We have included some exercise progressions to master before moving on to this one. In addition, this exercise can be further progressed, which we will discuss in future blogs.

Why should I be performing the plank?

Knee Plank

The plank exercise may seem deceptively simple, but its impact on your fitness journey is profound. By incorporating planks into your workout routine, you can strengthen your core, engage multiple muscle groups, improve posture, prevent injuries, and enhance overall stability. The beauty of planks lies in their versatility and time efficiency, making them an ideal addition to any fitness program. So, if you’re looking for a powerful exercise that delivers remarkable results, start planking and unlock the incredible benefits it offers for your body and well-being.

Are there any other forms of the plank?

Side Plank

The Side Plank: Another very important and highly beneficial plank worth mentioning is the side plank. Adding variety to your plank routine, the side plank targets the obliques and improves stability. Start by lying on your side, legs extended, and one forearm on the ground, elbow beneath your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. Keep your core engaged and hold the position for an equal amount of time on both sides.

What is a safe progressive exercise plan for the plank?

Plank (Low) On Toes

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. A safe exercise progression may include the following;
Supine pelvic floor activation
Low plank on knees
Low Plank on toes
High Plank on toes
High Plank on TRX/Suspension Trainer
TRX/Suspension Trainer Pike
Note: This exercise and be further progressed for added benefits!

What is the TRX Pike?

Trx Trainer
TRX Trainer

One of these great progressive exercises for the plank is the TRX/Suspension Trainer Pike. This exercise trains and strengthens your upper body, whilst incorporating the majority of your core muscles without a dynamic yet controlled movement. It’s an excellent exercise for those who want to progress the high plank, looking for variety or additional functional full-body strength. Interesting, this exercise may look simple, however, it is very challenging and you will even be training your cardiovascular system!

To perform this exercise, follow these simple steps;

  1. Set the suspension trainer height to ~ mid-calf
  2. Kneeling down and placing both feet on the straps
  3. Place your hands under your shoulders, brace your midsection and lift yourself up into a high plank position. Your spine should be in a neutral position with natural arches.
  4. Whilst maintaining straight legs, lift your hips towards the ceiling as high as possible
  5. Pause at the top before slowly lowering back down to the starting position
  6. Repeat for specified reps and sets

What are some progressive exercises to improve from the traditional Plank towards the TRX/Suspension Trainer Pike?

Plank On Elbows
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As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. We have provided a safe exercise progression below with video demonstrations of each exercise variation to help you.

Trx Pike Progressions
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NOTE: Another very important and highly beneficial plank worth mentioning is the side plank. Adding variety to your plank routine, the side plank targets the obliques and improves stability. Start by lying on your side, legs extended, and one forearm on the ground, elbow beneath your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. Keep your core engaged and hold the position for an equal amount of time on both sides.

If you have any further questions, please contact us anytime.

NOTE: This exercise can be further progressed, which we will review in further blogs so stay tuned!

Supine Pelvic Floor Activation

The Supine Pelvic Floor Activation exercise is a gentle yet essential movement for activating and strengthening the pelvic floor muscles. Begin by lying on your back with your knees bent and feet flat on the floor. Relax your body and take a deep breath. As you exhale, gently engage your pelvic floor muscles by imagining pulling them upwards and inwards. Focus on isolating these muscles without tensing your glutes or abdominals. Hold the contraction for a few seconds and then release. This exercise helps improve pelvic floor function, supports bladder and bowel control, and can be beneficial for women during pregnancy or postpartum, as well as individuals with pelvic floor dysfunction.

Plank (Low) on Knees

The Low Plank on Knees exercise is a modified variation of the traditional plank, suitable for beginners or individuals with limited upper body strength. Start by positioning yourself on all fours, with your knees directly below your hips and your hands beneath your shoulders. Extend your legs backward and lower yourself onto your forearms, with your elbows directly beneath your shoulders. Engage your core and maintain a straight line from your head to your knees. This exercise targets the core muscles, including the abdominals and lower back, while reducing the load on the upper body. It helps build core strength and stability and prepares individuals for more advanced plank variations.

Plank (Low) on Toes

The Forearm Plank on Toes exercise is a powerful variation of the plank that targets the core muscles, including the abdominals and lower back. Start by kneeling on the ground and place your forearms on the floor, elbows directly beneath your shoulders. Extend your legs back, balancing on your toes, and engage your core as you maintain a straight line from your head to your heels. This exercise activates and strengthens the deep stabilizing muscles of the core, improving core stability and spinal alignment. It also engages the shoulders, arms, and legs, making it an effective full-body exercise for building strength and endurance.

Plank (High) on Toes

The High Plank on Toes exercise is a challenging and effective way to strengthen the core, shoulders, and arms. Start by assuming a push-up position with your arms fully extended, palms flat on the ground, and hands shoulder-width apart. Keep your body straight and engage your core, glutes, and legs. Balancing on your toes, maintain a straight line from your head to your heels. This exercise builds core strength, stability, and endurance while also engaging the muscles of the upper body and lower body. It is a versatile exercise that can be incorporated into various workout routines to enhance overall strength and body composition.

Plank (High) in TRX/Suspension Trainer

The TRX/Suspension Trainer High Plank exercise is a challenging and effective way to strengthen the core, shoulders, and arms. Start by adjusting the straps to an appropriate length and place your feet in the foot cradles. Assume a high plank position with your hands directly beneath your shoulders, engaging your core and keeping your body in a straight line. The suspension trainer adds an element of instability, intensifying the activation of your muscles. This exercise improves overall core stability, enhances shoulder strength and endurance, and engages the muscles of the chest, back, and legs. It can be modified by adjusting the height of the straps to suit different fitness levels.

TRX/Suspension Trainer Pike

The TRX/Suspension Trainer Pike exercise is a core-strengthening movement that targets the abdominals, hip flexors, and shoulders. Using adjustable straps, place your feet in the foot cradles and assume a push-up position. Engage your core and lift your hips towards the ceiling while bringing your feet towards your hands, creating a V shape with your body. This exercise builds core stability, strengthens the abdominal muscles, and improves shoulder stability. It also engages the glutes, hamstrings, and quadriceps for a full-body workout. Modify the exercise by bending the knees for beginners and progress to a full pike with straight legs for added challenge.

Conclusion

The plank exercise is an essential addition to any fitness routine, offering a wide range of benefits and adaptability to suit all fitness levels. By incorporating regressions and progressions into your plank workout, you can gradually increase your strength, endurance, and stability while avoiding plateaus. Remember to focus on proper form and technique to maximize the effectiveness of each variation. Whether you are a beginner or an advanced fitness enthusiast, these regressions and progressions will help you take your plank exercise to the next level, allowing you to build a stronger, more resilient core. So, get down on the floor and start planking your way to a fitter, healthier you!

If you need further guidance, please contact us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist.

Written by Kaitlyn Eisenhuth, an Exercise Physiologist at Activ8 Health Club

Exercise in the spotlight: Back Extension

Benefits of regular back extensions and the immediate results you can accomplish!

Doing regular back extensions can bring numerous benefits to your health. Not only can it help improve your posture, but it can also reduce the risk of suffering from back pain and other spine-related problems. Additionally, doing regular spine exercises can help you become more flexible and strengthen the muscles in your back, leading to improved overall physical performance.

Furthermore, doing regular back extensions has long-term effects that will benefit you for years to come. Regularly doing these exercises will help keep your spine healthy, which is essential for maintaining a healthy lifestyle, improving balance and coordination as well as reducing fatigue and stress levels.

What muscles are trained with the back extension?

Back Extension

Depending on the back extension variation you are performing, the muscles involved will vary slightly, however, these exercises are primarily used to strengthen the muscles of the lower back and posterior (back) chain. It targets the Erector Spinae, Glutes, Hamstrings, and other core muscles that are important for maintaining a healthy posture. By performing this exercise regularly, you can increase the strength and flexibility in your lower back as well as improve your overall body composition. Additionally, it can help reduce back pain caused by weak or tight muscles in the lower back region.

What are the benefits of Back Extension exercises?

Lower Back Pain

Doing regular back extensions can bring numerous benefits to your health. Not only can it help improve your posture, but it can also reduce the risk of suffering from back pain and other spine-related problems. Additionally, doing regular spine exercises can help you become more flexible and strengthen the muscles in your back, leading to improved overall physical performance.
Furthermore, doing regular back extensions has long-term effects that will benefit you for years to come. Regularly doing these exercises will help keep your spine healthy, which is essential for maintaining a healthy lifestyle, improving balance and coordination as well as reducing fatigue and stress levels.

What is the easiest way to perform the back extension and what are some progressions?

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As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. A safe exercise progression may include the following;
Prone (facing down) Floor – Supported Back Extension
Swissball-Supported Back Extension
Isometric Back Extension
Back Extension (Dynamic)
Back Extension with Rotation

Note: This exercise and back extension alternatives can be further regressed and progressed for added benefits!

What is the Back Extension?

Back Extension Machine
back extension machines

The back extension exercise primarily targets the muscles of the lower back, including the Erector Spinae muscles, whilst also engaging the Glutes, Hamstrings, and core muscles. The exercise is typically performed using a back extension bench but variations can be done using a stability ball or even on the floor, which we will explore throughout this blog.

To perform the back extension exercise:

  1. Start by positioning yourself face-down on the back extension bench with your legs secured under the footpads and your upper body hanging freely.
  2. Cross your arms over your chest or place your hands behind your head
  3. Whilst engaging your core muscles, slowly lift your upper body off the bench by extending your back muscles
  4. Continue lifting until your upper body is in line with your legs or until you feel a stretch in your lower back.
  5. Hold the extended position briefly, focusing on maintaining control and engaging your muscles.
  6. Slowly lower your upper body back down to the starting position.
  7. Repeat for the desired number of sets and repetitions.

It’s important to note that proper form and control are crucial in this exercise to prevent strain or injury. As always, consult with a qualified fitness professional before attempting new exercises, especially if you have any pre-existing conditions or concerns.

Back Extension
Exercise in the spotlight: back extension 23

What are some back extension benefits?

Incorporating back extensions into your exercise routine holds multiple benefits in many different elements. Back extensions help in strengthening the lower back, increasing surrounding muscular strength, endurance and ability to support your spine to promote healthy posture and reduce the risk of lower back pain. Furthermore, this exercise helps enhance core stability, which is essential for maintaining proper posture, balance, and overall functional strength. Moreover, while primarily targeting the lower back, back extensions also engage the gluteal muscles (Glutes) and Hamstrings to a lesser extent. Strengthening these muscles can improve hip stability and overall lower body strength.

It’s worth noting that as with any exercise, it’s important to use proper form and technique when performing back extensions to maximize their benefits and minimize the risk of injury. If you have any underlying health conditions or concerns, it’s advisable to consult with a qualified professional before incorporating back extensions into your routine.

What are some progressions?

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained.

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Exercise in the spotlight: back extension 24

We have provided a safe exercise progression below with video demonstrations of each to help you.

If you have any further questions, please contact us anytime.

NOTE: This exercise can be further regressed and progressed, which we will review in further blogs so stay tuned!

1. Upper Body Prone (Face Down) Back Extension

2. Prone Floor-Supported Back Extension

3. Stability Ball Back Extension

4. Isometric (Holding) Back Extension

5. Dynamic (Moving) Back Extension

6. Dynamic (Moving) Back Extension with Rotation

Conclusion

The Back Extension exercise is critical to a well-balanced training routine, providing essential strengthening demands to your posterior muscles, in particular the Erector Spinae, Glutes and Hamstrings.

Improvements from these exercises will result in improved posture and reduced risk of suffering back pain and other spine-related problems. Additionally, doing regular spine exercises can help you become more flexible and strengthen the muscles in your back, leading to improved overall physical performance.

It is important to start adding these exercises to your routine with a variation you can handle, before gradually increasing the complexity and demand with more challenging variations.

If you need further guidance, please reach out to us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist.

Written by Kaitlyn Eisenhuth, an Exercise Physiologist at Activ8 Health Club

Woodchop – Exercise in the Spotlight

A fantastic and highly beneficial rotational exercise that will work multiple muscles in one simple movement!

Kneeling Woodchop

The Horizontal Cable Woodchop exercise is one of the best rotational exercises that can easily be modified and applied to your training regime today. This is primarily due to its strengthening nature of the large number of muscles acting around your trunk, whilst increasing your mobility along your spine and hips which will significantly reduce the risk of lower back pain. Furthermore, it’s a fantastic way to train and strengthen your “core muscles” in an alternate manner when compared to your general core workouts due to the dynamic movements involved. In saying this, it is an exercise that’ll surely raise a sweat and get your heart pumping too!

The Woodchop is an exercise that is diverse in how it can be performed, by making it easier or harder depending on the level you may be at. Although, it is critical as with every exercise, that you build up to the more challenging variations to ensure safety is maintained. Throughout this blog, some exercise progressions and regressions are included, in which further progressions can be implemented which will be discussed in future blogs.

What are the benefits of the Woodchop exercise?

Wood Chop

The Horizontal Cable Woodchop is a fantastic functional exercise that targets numerous muscles in one movement. It can be utilised as a strengthening, flexibility, and/or cardiovascular exercise, with all involving aspects of balance, depending on the weight and intensity you perform the movement.
It also is a very relevant movement required in everyday life that will help improve your ability to enjoy life and complete your ADLs.
Noting the benefits of flexibility, the woodchop is a great exercise to further help open up your back and hip muscles to aid with any potential stiffness, which is extremely common in these areas among all adults.

What muscles are working during the Woodchop exercise?

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During the woodchop, multiple muscles are engaged, making it a compound exercise. Two major muscles of your core are heavily targeted, them being your transverse abdominals, as well as your obliques. Further engagement of many muscles located in your back, arms (biceps, triceps), shoulders (pecs, rotator cuff, deltoid), and legs (quadriceps, glutes, calves) are activated.

What are some exercises variations of the Woodchop?

Woodchop

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. Additional considerations must be taken regarding what you are trying to achieve with the exercise and any other medical concerns, so it is recommended to seek professional advice and guidance where required. A safe exercise progression may include the following:
– Pallof Press
– Seated Horizontal Cable Woodchop
– Standing Horizontal Cable Woodchop
– High to Low / Low to High Cable Woodchop
– ½ Kneeling Horizontal Cable Woodchop
– Kneeling Horizontal Cable Woodchop
Note: These exercises can be further progressed for added benefits, however, start with these and get rotating more…..!

The Horizontal Cable Woodchop is a fantastic functional exercise that targets multiple muscles in one movement. Not only can the woodchop be utilised as a strengthening exercise, but it also holds benefits in increasing movement and flexibility in your hips and spine, as well as training your cardiovascular system depending on the weight and intensity you perform the movement. Furthermore, it is a good exercise to test your balance during a movement.

The woodchop is also a very common movement that all individuals perform in everyday life without even realising. The simple motion of fastening your seatbelt, moving a box from the floor to the shelf, or swinging a golf club, is the perfect replication of this. Mastering the woodchop will be very beneficial when having to complete tasks of this movement in your everyday life.

To perform the Standing Woodchop, follow these simple steps;

  1. Attach a hand grip to the cable muscle and position it ~10cm above your belly button
  2. Ensure your feet are firmly positioned shoulder width apart with a slight bend in your knees
  3. With both hands, grasp the handle and extend your arms outright
  4. Take a deep breath in
  5. Whilst breathing out, pull the handle across your body in a controlled manner, keeping your arms straight at all times
  6. Twist your torso during the movement, whilst having a slight twist in your hips and inside leg
  7. When pulled all the way across, pause in this position before returning to the start
  8. Repeat for specified sets and reps

Note: You should only pull across to where you are comfortable and pain-free.

What are some exercises variations of the Woodchop?

As previously mentioned, the woodchop exercise can easily be modified to meet everyone’s current fitness levels, medical condition and training goals. As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained and seek professional advice and guidance where required.

We have provided a safe exercise progression below with video demonstrations of each to help you.

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Woodchop - exercise in the spotlight 29

If you have any further questions, please contact us anytime.

Note: These exercises can be further progressed for added benefits, however, start with these and get rotating more…..!

Video Demonstrations

Pallof Press

Seated Horizontal Cable Woodchop

Horizontal Cable Woodchop

High to Low / Low to High Horizontal Cable Woodchop

Half Kneeling Woodchop

Full Kneeling Horizontal Cable Woodchop

Conclusion

In conclusion, the Horizontal Cable Woodchop exercises are an extremely relevant exercise that holds many benefits comprises but not limited to increasing neuromuscular strength, cardiovascular and overall mobility of your spine and hips. The benefits of the exercise however depend upon its application and these must be considered when introducing it into your training routine.

Another benefit of the Woodchop is that it can be easily progressed or regressed depending on your fitness level, health circumstances and goals. In addition, these movements are an excellent way to reduce the risk and treat many musculoskeletal injuries such as the lower back.

Like all exercises, it is critical that you gradually introduce these exercises that you can safely and correctly perform, before working towards the more challenging and progressive variations as shown within this blog. If you are unsure about any of these, it is imperative that you seek professional advice.

If you need further guidance, please reach out to us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist.

Written by Paolo Mitry, an Exercise Physiologist at Activ8 Health Club

Chin-Ups – Exercise in the Spotlight

Chin-ups are fantastic exercises that challenge your entire upper body strength…!

The Chin Ups, also known as pull-ups are extremely challenging yet beneficial exercises that will push your upper body to its limits. Chin-ups are a closed-chain exercise, meaning your hands are fixed and don’t move during the entire exercise. These forms of exercise result in greater muscle fibre recruitment. Additionally, chin-ups are a compound exercise that uses multiple muscles and joints during the movement, making them extremely functional whilst mimicking many movements you complete in daily life.

The chin-up exercise can be used for many elements of health which are noted below:

  1. Reduced Lower Back Pain Risk: Strengthened back muscles contribute to better spinal support, reducing the likelihood of lower back discomfort.
  2. Management of Lower Back Issues: The chin-up exercise can aid in managing and treating lower back problems.
  3. Enhanced Posture: By targeting key postural muscles, chin-ups assist in achieving and maintaining proper posture.
  4. Elevated Grip Strength: Engaging your forearms and grip muscles during chin-ups leads to improved grip strength, proving useful in various day-to-day activities.
  5. Optimized Lifting Performance: The strength developed through chin-ups extends to other exercises, enhancing your performance in movements like deadlifts and squats.

Another great thing about this exercise is that it can be modified in various ways to suit every fitness and training level you may be at, and with it being a compound exercise, time efficiency makes this exercise extremely valuable.

Changes in grip and hand positioning will alter the mechanics and muscular recruitment, making some variations easier or harder than others. Adding assistance via a machine or resistance band is another common variation of the traditional chin-up. This assistance helps propel you upwards, making the exercise easier to complete. We have provided a simple progression bar below for your reference.

The L-sit chin-up is one of the most advanced chin-up exercises and is commonly performed by gymnasts so you may have seen it at the Olympics. This variation combines a chin-up with an isometric hanging leg raise hold, significantly increasing the demands placed on all your core muscles throughout the movement. This is an advanced upper body test when compared to the Wide Grip Chin Up, utilising your intricate muscles in your arms and shoulders, Latissimus Dorsi, Rhomboids, Biceps, Forearms, Trapezius (Traps), as well as your core strength. This effective compound exercise is a fantastic way to build your neuromuscular strength, endurance and hypertrophy, depending on training outcomes! Use our simple progressions below to build up to this amazing exercise!

Before jumping to the L-Sit Chin Ups, it is vital to gradually build up the capacity and strength to try these more challenging variations. This will ensure safety and technique are maintained. Some exercise progressions have been included in this blog to work through and master before attempting the more progressed chin-up variations. In addition, further progressions to this exercise can be added, which we will discuss in future blogs!

What are the benefits of chin-ups?

Chin Ups

The benefits of chin ups can be lengthy! To start, they are a fantastic compound exercise that can be completed in various ways, utilising several muscles within one movement and can be progressed or regressed to suit your needs. Due to this, its efficiency and effectiveness are next to none when it comes to strengthening your body and increasing your ability to do tasks we are faced with in everyday life. There are further benefits in assisting with lower back problems, posture and overall grip strength.

What muscles are working during a Chin Up?

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With more focus on the upper body, the Chin Up movement recruits several muscles to help do so. Activation of your Latisimus Dorsi (Lats), trapezius (traps), biceps, rhomboids, forearms and core muscles is critical in completing a chin-up.
By doing so, an expected increase in neuromuscular strength, endurance and hypertrophy (depending on your uses in your workouts) is expected.
These improvements can be transferred into functional strengthening and injury prevention when possible!

What are some progressive exercises involved in Chin Ups?

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As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. A safe exercise progression may include the following;
Lat-Pull Down
Assisted Neutral/Under Grip Chin Ups
Assisted Chin Ups (Wide Grip)
Chin Hold (Neutral/Under/Wide Grip)
Neutral/Under Grip Chin Ups
Wide Grip Chin-Up
L-Sit Chin Ups
Note: This exercise can be further progressed for added benefits!

What are the benefits of a chin-up?

The Chin-Up is a fantastic compound exercise that can be completed in various ways! What this means is that this exercise utilises several muscles within one movement and can be progressed or regressed to suit your needs. Due to this, its efficiency and effectiveness are next to none when it comes to strengthening your body and increasing your ability to do tasks we are faced with in everyday life.

To perform this exercise, follow these steps;

  1. Find a suitable bar and position yourself directly underneath it
  2. Grab the bar with both hands a little wider than shoulder-width apart
  3. Prop yourself off the floor and set yourself in a comfortable position. Whilst engaging your upper body muscles and bracing your core, pull yourself up whilst exhaling
  4. Pull yourself up until the point your chin is over the bar
  5. At the end-point, slowly lower yourself down whilst inhaling
  6. Repeat this sequence for the desired amount of reps and sets

What muscles are working during the different chin-up variations?

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Chin-ups - exercise in the spotlight 35

This functional exercise recruits several muscles during each phase of the movement. The main muscles recruited can depend on your hand grip, as different grip positions change the biomechanics of the movement, and therefore the muscles recruited. For example:

The Chin-Up is a compound exercise, several muscles are engaged during the movement. Because of this, exercise efficiency and effectiveness are at an optimal level. In saying this, because there is such a vast variety of ways to complete this exercise, each way has its dominant neuromuscular benefits;

a) Wide-Grip Chin-Up

Being the most difficult of the three positions, the Wide-grip Chin-Up utilises your Latisimus Dorsi (Lats), Trapezius (Traps), Rhomboids, and Thoracic Erector Spinae muscles. This is the most difficult as there is greater activation on your lats to be able to complete the movement.

b) Neutral-Grip Chin-Up

With the Neutral-Grip Chin-Up, engagement of the Biceps Brachii is involved during this movement, as to which can be much easier when compared to the Wide-Grip Chin-Up. It is critical to note that, although there is a change in grip, lats, traps, and rhomboid activation are still present throughout, but not as heavily targeted.

c) Under-Grip Chin-Up

Also known as the biceps chin-ups, the Under-Grip Chin-Up utilises the Biceps, Lats, Traps and Rhomboids throughout the movement, but it is vital to understand that there is a greater engagement of your Pectoral (chest) muscles during this.

In essence, the Chin-Up is a very challenging exercise despite the way it is completed. During the movement, engagement of your core and forearm muscles is relatively consistent throughout all ways of completing the exercise.

What are some progressive exercises to build up to the L-Sit Chin-Up?

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. In saying this, many more exercise variations differentiate from your strict chin-ups that can be implemented, such as negative chin-ups. Keeping this in mind, stay tuned for further blogs that will run through these further variations.

We have provided a safe exercise progression below with video demonstrations of each to help you.

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Progressions involved in a Chin-Up

If you have any further questions, please contact us anytime.

NOTE: This exercise can be further regressed and/or progressed, which we will review in further blogs so stay tuned!

Lat Pull-Down

Assisted Neutral/Under-grip Chin-Up

Assisted Wide Grip Chin-Up

Chin Hold (Neutral/Under/Wide Grip)

Neutral/Under-Grip Chin-Up

Wide-Grip Chin-Up

L-Sit Chin-Up

Conclusion

The Chin-Up is a fantastic closed-chain, compound upper-body exercise that can be simply modified to make the exercise easier or harder depending on your capabilities. It is a great way to obtain the desired neuromuscular benefits in an efficient yet effective manner.

There are many progressive options for the chin-up when you start to find them easier, with the L-Sit Chin-Up being a brilliant advanced exercise that you should gradually build up to and integrate into your training regime once your body is conditioned.

Following our safe progressive exercises shown above and you will find yourself at that level quicker than you think!

If you need further guidance, please reach out to us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist.

Written by Paolo Mitry, an Exercise Physiologist at Activ8 Health Club.

Dips – Exercise in the Spotlight

An amazing and demanding exercise that strengthens multiple muscles in one simple motion….!

Dips are an extremely versatile and practical exercise that primarily targets the triceps muscles located at the back of your arm that are responsible for straightening your arm. Due to the nature of the exercise and the requirements to stabilise and control the movement, you will also be recruiting and working many muscles in your shoulders, chest, back and core muscles. Although only one motion is involved during the movement, it can be spiced up to incorporate these muscles (and more) you wouldn’t believe! It is also a very efficient way of increasing your shoulder mobility.

One of the more complex variations of this exercise is the weighted dip. As mentioned, this exercise trains and strengthens muscles found in your upper body, but the engagement of your core muscles mustn’t be overlooked! It is a fantastic exercise to incorporate into your training when wanting to target multiple muscles in one movement.

As with all exercises, it is vital to gradually build up the complexity of the movement to ensure safety is maintained. Within this blog, exercise progressions are included to help guide your way to safely complete the unassisted weighted dip exercise!

What are dips?

Box Dips

The dip exercise is an extremely versatile yet practical exercise that can target many muscles found in your upper body. Most of the time, the weight involved comes through moving your body weight through gravity which makes it highly challenging! Due to this, many variations of this exercise are available.

Are dips an effective exercise?

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Throughout the movement present in the dip exercise, many muscles are being activated, which in tandem will increase overall neuromuscular strength and hypertrophy (depending on your uses in your workouts).
It is also very effective in increasing your shoulder mobility. In addition, the functionality of this exercise is next to none, replicating the movements we find ourselves doing in everyday life, like helping ourselves up from a seated/floor position, therefore proving to be an extremely effective exercise!

What are some progressive exercises to build up to the weighted dip?

Standing Rope Pulldown (Tricep Extension)

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. A safe exercise progression may include the following;
1. Standing Rope Pulldown (Tricep Extension)
2. Box Dips (Knees Bent & Straight)
3. Box Dips (Elevated)
4. Weight-Assisted Dip
5. Dips
6. Dips (Weighted)
Note: This exercise can then be further progressed for added benefits!

What are dips, and are they effective?

The dip exercise is an extremely versatile yet practical exercise that can target many muscles found in your upper body including your triceps, chest and shoulders. Most of the time, the weight involved comes through moving your body weight through gravity which makes it highly challenging! Due to this, many variations of this exercise are available, even with limited equipment. Although this exercise looks difficult in nature, there are many ways to make it easier (and harder)!

The dips are an extremely effective exercise to build upper body strength, power, muscle mass and overall shoulder girdle integrity and stabilisation. Additionally, they provide functional benefits, replicating the movements we find ourselves doing in everyday life, for example helping ourselves up from a seated position, lifting the kettle to make a cup of tea or even throwing a football.

Dips
Dips - exercise in the spotlight 41

How do I perform the dip?

Regarding the dip, to perform this exercise, follow these steps:

  1. Set the dip machine up by removing the supporting/middle plate (if there is no machine, skip to Step 2)
  2. Add necessary weight either by placing a dumbbell in between your ankles, wearing ankle weights/weighted vest, or wearing a dip belt with attached weights
  3. Facing whichever way is most comfortable for you, place both hands on the supporting bars on either side of the machine/equipment of choice
  4. Lifting your legs off the floor with knees at ~90 degrees, slowly inhale as you’re lowering your body
  5. Once you feel a stretch sensation in your arms and chest, push your body up until your elbows fully straighten whilst exhaling out
  6. Pause at the top before slowly lowering back down to the starting position
  7. Repeat for specified reps and sets

What are some progressive exercises to build up to Dips?

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. It is critical that you first obtain sufficient mobility within your shoulder joint, along with allowing your connective tissues to adapt to the load applied throughout dips.

We have provided a safe exercise progression below with video demonstrations of each to help you, so check them out!

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Progressions towards the unassisted dip

If you have any further questions, please contact us anytime.

NOTE: This exercise can be further progressed, which we will review in further blogs so stay tuned!

Standing Rope Pulldown (Tricep Extension)

Tricep Pulldown (Rope)

Box Dips (Knees Bent & Straight)

Box Dips

Box Dips (Elevated)

Box Dips (elevated)

Weight-Assisted Dips

Weight Assisted Dips

Dips (Unassisted)

Dips (unassisted)

Dips (Weighted)

Weighted Dips

Conclusion

The dip is an extremely relevant and versatile exercise to incorporate into your training regime that can be altered to make it easier or harder! It is a great way to build upper body strength, power, muscle mass and overall shoulder integrity and rehabilitation.

It is a great exercise that can be modified to meet everyone’s needs and capabilities, with many regressions available. Not only does it work our triceps, but you will also require recruitment of your shoulder, back and core muscles to control and correctly execute the movement.

The Weighted Dip is a fantastic variation of the dip exercise but can be quite complex and demanding. For your safety, ensure you work through the mentioned regressions to condition your body prior to introducing this variation!

If you need further guidance, please reach out to us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist.

Written by Paolo Mitry, an Exercise Physiologist at Activ8 Health Club

Lunges – Exercise in the Spotlight

An amazing unilateral movement that should be included in everyone’s exercise program

Lunges are an extremely versatile and functional movement used to build lower body strength and endurance, whilst improving coordination, balance, and lower extremity power. Unlike the squat and deadlift, lunges are considered a unilateral movement, meaning they primarily train one side of the body at a time. Many daily activities are unilateral in nature, for example, walking/running, walking up and down stairs, and getting up and down from the floor, hence the importance of these to be incorporated into your exercise routine by any means possible.

Stationary Lunges

What are Lunges?

Lunges

Lunges are a complex movement that involves multiple joints working in conjunctions, whilst recruiting many major muscle groups at one time. They are a great way to build strength in the muscles of the lower body, including the quadriceps, glutes, hamstrings and, calves, however, this exercise doesn’t just build lower body strength and endurance!
The unilateral (single-side) nature of the movement causes your body to be less stable, forcing you to recruit and activate multiple stabilising muscles to keep you upright, helping to train balance and coordination, in addition to lower body strength.
Lunges are an extremely functional movement, commonly prescribed as part of an exercise program to prepare and strengthen your body to complete a range of movements in your daily life. Lunges involve stepping forward with one leg and lowering your hips until your knees are bent to 90 degrees. This movement pattern mimics many activities you complete every day, for example walking, running, climbing stairs and getting up and down from the floor. Additionally, as lunges are a single-leg or ‘unilateral’ movement, they are used to train potential strength differences between the left and right legs. Furthermore, they can be adapted, changed or modified to suit anybody’s needs, goals and level of experience.

What are the Lunge Variations and Their Differences?

Box Dips

There are many ways lunges can be progressed and regressed depending on your experience and strength levels. There is an abundance of lunge variations to pick from, each designed to target different muscle groups and achieve different goals.
Variations include different loading positions (e.g back, front or overhead), changes in foot placement (e.g. front foot elevated or rear foot elevated), different types of resistance (e.g. kettlebells, dumbbells, barbells, resistance bands), different movement complexity (e.g. stationary/static lunge, walking or jump lunges).
It is important to consider your goals and capabilities to ensure the correct variation is chosen and proper technique can be maintained throughout the movement.

Who Should Perform Lunges?

Who Should Perform E1664518280378

Lunges are an extremely versatile and functional movement used to build lower body strength and endurance and improve coordination, balance, and body awareness. Many daily activities are unilateral in nature, for example, walking/running, walking up and down stairs, and getting up and down from the floor. For this reason, lunges should be included as part of everyone’s exercise program.

What are Lunges?

Lunges
Stationary Lunges

Lunges are a complex movement that involves multiple joints working in conjunctions, whilst recruiting many major muscle groups at one time. They are a great way to build strength in the muscles of the lower body, including the quadriceps, glutes, hamstrings and, calves, however, this exercise doesn’t just build lower body strength and endurance! The unilateral (single-side) nature of the movement causes your body to be less stable, forcing you to recruit and activate multiple stabilising muscles to keep you upright, helping to train balance and coordination, in addition to lower body strength.

Lunges are an extremely functional movement, commonly prescribed as part of an exercise program to prepare and strengthen your body to complete a range of movements in your daily life. Lunges involve stepping forward with one leg and lowering your hips until your knees are bent to 90 degrees. This movement pattern mimics many activities you complete every day, for example walking, running, climbing stairs and getting up and down from the floor. Additionally, as lunges are a single-leg or ‘unilateral’ movement, they are used to train potential strength differences between the left and right legs. Furthermore, they can be adapted, changed or modified to suit anybody’s needs, goals and level of experience.

How do I perform a “body weight stationary lunge”?

Whilst there are numerous variations and types of lunges, we have provided simple steps for the body-weight stationary lunge. Further variations and video demonstrations have been included below, so keep reading!

To perform the stationary body weighted lunge, follow these simple steps;

  1. Stand with your feet hip-width apart and hands by your side, on your hips or holding onto a bar/wall
  2. Take a big step forward with one foot, ensuring you remain in a tall, upright position
  3. With both feet facing forward, drop/bend your hips down between your feet. Continue to lower your hips down until both knees are bent to 90 degrees, allowing your back heel to come up off the floor.
  4. Push back up to the starting position and repeat
  5. Ensure your knees travel directly forward over your toes at all times.

What are the Lunge Variations and their Differences?

There are many ways lunges can be progressed and regressed depending on your experience and strength levels. There is an abundance of lunge variations to pick from, each designed to target different muscle groups and achieve different goals. Variations include different loading positions (e.g back, front or overhead), changes in foot placement (e.g. front foot elevated or rear foot elevated), different types of resistance (e.g. kettlebells, dumbbells, barbells, resistance bands), different movement complexity (e.g. stationary/static lunge, walking or jump lunges). It is important to consider your goals and capabilities to ensure the correct variation is chosen and proper technique can be maintained throughout the movement.

Here is an example flowchart of how the lunge movement pattern could be progressed safely, starting from a simple variation to the more complex movements requiring greater control, mobility, and recruitment of multiple major muscle groups. Video demonstrations have been provided of each to help you.

Lunge Progression 1
Lunge progression

Below we have summarised some of the key information about just a few of the many lunge variations to help you gain a better understanding of what muscles are recruited, the benefits and safety tips. If you have any further questions, please contact us anytime.

Primary Muscles Recruited
(note: there are many other muscles working throughout all lunge variations)		Performance & Safety TipsMain Benefits
Step Up– Quadriceps
– Glutes
– Hamstrings
– Stabilising muscles, including abdominals, and back muscles 		– Stand facing a step/box
– Place your left leg on the step
– Step your right foot up, pushing through your left heel, ensuring you keep your body upright
– Step your right foot back down, keeping your weight on the left foot. Leave your left foot on the step and repeat
– Ensure your knee travels forwards over your toe		– Similarly to lunges, step-ups are a unilateral movement. For a brief time during this movement, your entire body weight is balanced on one leg while standing up, challenging balance.

– The step-up is one of the most regressed unilateral leg exercises. Stepping onto a fixed object allows you to find balance and gain momentum into the lift.

– The height of the step can be altered depending on your hip and knee mobility

– All-round lower body recruitment and strengthening exercises.

– A very functional movement that simulates many daily activities
Stationary Lunge– Quadriceps
– Glutes
– Hamstrings
– Stabilising muscles, including abdominals, and back muscles 		– Position your feet shoulder-width apart
– Take a big step forward with one foot, keeping your body upright
– With both feet facing forward, drop/bend your hips down between your feet. Continue to lower your hips down until both knees are bent to 90 degrees, allowing your back heel to come up off the floor.
– Push back up to the starting position and repeat
– Ensure your knees travel directly forward over your toes at all times.
Tip – have a bar or wall beside you to use for balance. This will allow you to get confident with the movement. When comfortable, try without holding on.
Tip – to make this exercise harder, hold a dumbbell or kettlebell in each hand, or pause for 5 seconds at the bottom of the movement. This will make your muscles work harder for longer, allowing you to build greater strength.		– This is a unilateral movement since you work on each side of your body independently. Single-leg movements train your balance and coordination as you have to activate your stabilising muscles to stay upright

– Being a unilateral movement also allows you to “even out” any strength and muscular imbalances (asymmetries)

– All-round lower body recruitment and strengthening exercises.

– A very functional movement that simulates many daily activities
Walking Lunge – Quadriceps
– Glutes
– Hamstrings
– Stabilising muscles, including abdominals, and back muscles 		– Stand with your feet hip-width apart and hands by your side
– Take a big step forward with one foot, ensuring you remain in a tall, upright position
– With both feet facing forward, drop/bend your hips down between your feet. Continue to lower your hips down until both knees are bent to 90 degrees, allowing your back heel to come up off the floor.
– Push back up and forward (mainly through your front leg), to a standing position
– Repeat, stepping forward with your other leg. Ensure your knees travel directly forward over your toes at all times.

Tip – to make this exercise harder, hold a dumbbell or kettlebell in each hand. You could also try adding a second movement, for example, a bicep curl or trunk twist. 		– This unilateral movement requires more balance and stability than the stationary lunge due to the dynamic component of the exercise. Walking while lunging requires your stabilising muscles around the knees, hips and core to work harder to keep you upright and balanced throughout the movement.

– Being a unilateral movement also allows you to “even out” any strength and muscular imbalances (asymmetries)

– All-round lower body recruitment and strengthening exercises.

– A very functional movement that simulates many daily activities
Barbell Stationary Lunge – Quadriceps
– Glutes
– Hamstrings
– Stabilising muscles, including abdominals, and back muscles 		– Set up the barbell on the rack so that it’s just below shoulder height. Place shoulders underneath the barbell and hands on the bar, ensuring it is resting on your back comfortably.
– Once positioned, take a small step backwards so the barbell is away from the rack
– Stand with your feet hip-width apart. Take a big step forward with one foot, ensuring you remain in a tall, upright position.
– With both feet facing forward, drop/bend your hips down between your feet. Continue to lower your hips down until both knees are bent to 90 degrees, allowing your back heel to come up off the floor.
– Straighten your knees and push back up to the starting position. Repeat.
– Ensure your knees travel directly forward over your toes at all times.		– The addition of a barbell in this lunge variation increases the tension placed on the muscles which allows you to develop greater strength in the lower body muscles.

– Unilateral exercise requires more balance, stability and coordination to stay upright and maintain technique

– Being a unilateral movement also allows you to “even out” any strength and muscular imbalances (asymmetries)

– All-round lower body recruitment and strengthening exercises.

– A very functional movement that simulates many daily activities
Rear Foot Elevated Lunge (REL)– Quadriceps
– Glutes
– Hamstrings
– Stabilising muscles, including abdominals, and back muscles 		– Stand with your feet hip-width apart and hands by your side, or holding onto a bar/wall. Have a bench, step or chair behind you to place your back leg on.
-Reach one foot back so toes are on the bench behind you and heel lifted. Ensure you remain in a tall, upright position.
– With both feet facing forward, drop/bend your hips down, lowering your body towards the floor. Continue to lower your hips down in a slow and controlled movement until your back knee touches the floor/mat.
– Push back up to the starting position, ensuring you are pushing through the foot that remains on the floor. Continue moving up and down for the desired number of reps and switch sides.
– Ensure your knees travel directly forward over your toes at all times.
Tip – have a bar or wall to one side to hold for balance while you get used to the movement
Tip – start by using a lower bench or step, this will reduce the range of motion making the movement easier. Once you are confident you can increase the height of the bench/step to make it harder or even add dumbbells. 		– Elevating the rear foot shifts more of your weight to your front leg, increasing the demand and stimulus to the muscles on your front leg.

– Having your rear foot elevated challenges your mobility and allows for stretching through your hip flexor

– Unilateral exercise requires more balance, stability and coordination to stay upright and maintain technique

– Being a unilateral movement also allows you to “even out” any strength and muscular imbalances (asymmetries)

– All-round lower body recruitment and strengthening exercises.

– A very functional movement that simulates many daily activities

Step Up

Stationary Lunge

Walking Lunges

Barbell Stationary Lunge

Rear Foot Elevated Lunge

What are the Benefits of Lunges?

Lunges are one of the most effective exercises for strengthening the entire lower limb. The lunge is an extremely functional movement, mimicking many different activities of daily living, making it an ideal choice for general health and fitness training programs. Additionally, lunges require a significant amount of recruitment of your Lumbo-pelvic-hip complex (pelvis, low back and core) and all your muscles responsible for maintaining balance and stability.

Some of the other health benefits of lunges are;

Conclusion

Lunges are extremely effective and functional movements that must be a staple in your exercise plan. This compound movement recruits a large number of major muscle groups in your body, leading to significant strength and balance improvements, along with many other health benefits. This movement can be performed by anyone, ensuring you maintain the correct technique throughout. It is important that you are completing a lunge variation that is appropriate for your goals, needs and level of fitness. If you need further guidance, please reach out to us and take advantage of a free 15min telehealth consultation with our exercise physiologist.

Written by Kaitlyn Eisenhuth, an Exercise Physiologist at Activ8 Health Club

TRX Pike – Exercise in the Spotlight

An advanced high plank exercise that is great for full body functional strength & endurance….!

TRX Pike

The TRX/Suspension Trainer is an innovative device that allows you to train your entire body simply through the resistance of your body weight. There are many exercises that can be performed with this piece of equipment and can be packed in your training bag no matter where you are travelling.

One of these great exercises is the TRX/Suspension Trainer Pike. This exercise trains and strengthens your upper body, whilst incorporating the majority of your core muscles without the need for any other equipment. It’s an excellent exercise for those who want to progress the high plank, looking for variety or some functional full body strength. Interesting, this exercise may look simple, however, it is very challenging and you will even be training your cardiovascular system!

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. We have included some exercise progressions to master before moving on to this one. In addition, this exercise can be further progressed, which we will discuss in future blogs.

What are the TRX/Suspension Trainers?

Trx

The TRX/Suspension Trainer is an innovative device that allows you to train your entire body simply through the resistance of your body weight. There are many exercises that can be performed with this piece of equipment and can be packed in your training bag no matter where you are travelling.

What are the benefits of the TRX/Suspension Trainer Pike?

Images

There are many associated benefits of TRX/Suspension Trainers including increased strength, endurance and hypertrophy (depending on your uses in your workouts), however, the primary benefit is the neuromuscular recruitment of your stabilizers and core muscles whilst performing exercises.
These improvements can be transferred into functional strengthening, injury prevention and even hypertrophy.

What are some progressive exercises to build up to the TRX/Suspension Trainer Pike?

Plank (Low) On Toes

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. A safe exercise progression may include the following;
Supine pelvic floor activation
Low plank on knees
Plank on toes
High Plank on toes
High Plank on TRX/Suspension Trainer
TRX/Suspension Trainer Pike
Note: This exercise and be further progressed for added benefits!

What is the TRX Pike?

Trx
TRX Trainer

One of these great exercises is the TRX/Suspension Trainer Pike. This exercise trains and strengthens your upper body, whilst incorporating the majority of your core muscles without the need for any other equipment. It’s an excellent exercise for those who want to progress the high plank, looking for variety or some functional full body strength. Interesting, this exercise may look simple, however, it is very challenging and you will even be training your cardiovascular system!

To perform this exercise, follow these simple steps;

  1. Set the suspension trainer height to ~mid calf
  2. Kneeling down and placing both feet on the straps
  3. Place your hands under your shoulders, brace your midsection and lift yourself up into a high plank position. Your spine should be in a neutral position with natural arches.
  4. Whilst maintaining straight legs, lift your hips towards the ceiling as high as possible
  5. Pause at the top before slowly lower back down to starting position
  6. Repeat for specified reps and sets

What are some progressive exercises to build up to the TRX/Suspension Trainer Pike?

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained.

We have provided a safe exercise progression below with video demonstrations of each to help you.

Trx Pike Progressions
Trx pike - exercise in the spotlight 52

If you have any further questions, please contact us anytime.

NOTE: This exercise can be further progressed, which we will review in further blogs so stay tuned!

Supine Pelvic Floor Activation

Plank (Low) on Knees

Plank (Low) on Toes

Plank (High) on Toes

Plank (High) in TRX/Suspension Trainer

TRX/Suspension Trainer Pike

Conclusion

The TRX/Suspension trainers are a versatile and convenient training tool that uses your own body weight as the resistance. It is a great way to change up your training and achieve some wonderful results.

The Pike exercise is a great advanced exercise that you should gradually build up to and introduce once your body is conditioned. Gradually work towards this by following the progressive exercises as shown below.

If you need further guidance, please reach out to us and take advantage of a free 15min telehealth consultation with our exercise physiologist.

Written by Kaitlyn Eisenhuth, an Exercise Physiologist at Activ8 Health Club

Squat – Exercise in the spotlight

One of the best full-body strengthening exercises!

Like the deadlift, the squat is one of the most utilised movements in everyday living and is critical to include in your exercise routines. You would be performing this movement numerous times throughout your day without even knowing…. for example, sitting down to eat or even sitting on the toilet!
This exercise engages the majority of muscles in your body, including the stabilising ones around your spine that help with improving posture. Furthermore, adding this exercise will assist with your everyday activities, increase skeletal muscle mass, increase muscle and bone density, reduce the risk of falls and even stimulate certain hormonal processes (in particular testosterone) that in itself has additional benefits.

Barbell Back Squat

What is the Squat?

Squat

The weighted squat is one of the three powerlifting exercises, along with the Deadlift and Bench Press. Squats are a compound strength exercise that involves many joint actions and muscle group activations. They are not only used to improve lower body strength, endurance and power but also increase skeletal muscle mass, improve bone mineral density and even hormonal stimulation.
This fundamental movement is an excellent addition to anybody’s exercise program as it recruits nearly every muscle in the lower body and core (plus more!). The squat is also an extremely functional exercise as it simulates many typical movements we perform throughout our daily lives, for example standing up from a chair, getting up and down from the floor and using the toilet.

What are the Squat variations and their differences?

Leg Press

Squatting is an extremely versatile movement that can be progressed and regressed depending on your experience, strength and mobility. There are many different squat pattern variations that are used to target different muscle groups depending on your goals, current health status and abilities.
Variations include different stances (e.g. wide and narrow), different loading positions (e.g. back squat, front, Goblet squat), changes in foot placement (e.g. heels elevated, pistol squat (single leg), types of resistance (e.g. dumbbells, kettlebells, barbells, resistance bands), changes in speed or tempo and differences in squat depth/range (e.g. quarter, half or full squats) just to name a few.
Each squat variation impacts and alters movement mechanics, and therefore muscle recruitment, so it is important to pick the right variation for your individual needs. This can be provided by an exercise expert if you are unsure.

What are the benefits of a Squat?

Blood Pressure

Squats are one of the most effective exercises for strengthening the entire lower limb. The squat is an extremely functional movement, mimicking many different activities of daily living, making it an ideal choice for general health and fitness training programs. Additionally, squats require a significant amount of recruitment of your lumbo-pelvic-hip complex (pelvis, low back and core) and all your muscles critical for improving and maintaining your posture.

Some of the other health benefits of the squat are;
– Increase muscle size and mass to assist with daily tasks
– Increase BMD (Bone Mineral Density)
– Counteract age-related pathologies – e.g. sarcopenia
– Release of testosterone and other anabolic hormones
– Power development and improvements
– Reduce falls risk
– Improved posture
– Treat and manage low back pain
– Increased core strength & power
– Reduction in blood pressure
– Increase mental health
And many more…

What are some exercise progressions to be able to perform squats?

Gradual progression of exercises are critical at avoiding injuries and allowing your connective tissue to adapt to the stimulus applied. When starting out with a new exercise such as the squat, it is recommended you perform an exercise that can be safely and effectively performed. Below are some progressions to follow to perform the perfect squat pattern;
1. Seated Leg Ext & Leg Curl
2. Leg Press
3. Sit to Stand
4. Box Squat
5. Squat
6. Overhead Squat

What is the Squat?

The squat is one of the three powerlifting exercises, along with the Deadlift and Bench Press. Squats are a compound strength exercise that involves many joint actions and muscle group activations. They are not only used to improve lower body strength, endurance and power but also increase skeletal muscle mass, improve bone mineral density and even hormonal stimulation.
This fundamental movement is an excellent addition to anybody’s exercise program as it recruits nearly every muscle in the lower body and core (plus more!). The squat is also an extremely functional exercise as it simulates many typical movements we perform throughout our daily lives, for example standing up from a chair, getting up and down from the floor and using the toilet.

What are the Squat variations and their differences?

Squatting is an extremely versatile movement that can be progressed and regressed depending on your experience, strength and mobility. There are many different squat pattern variations that are used to target different muscle groups depending on your goals, current health status and abilities. Variations include different stances (e.g. wide and narrow), different loading positions (e.g. back or front), changes in foot placement (e.g. heels elevated), types of resistance (e.g. dumbbells, kettlebells, barbells, resistance bands), changes in speed or tempo and differences in squat depth/range (e.g. quarter, half or full squats) just to name a few.
Each squat variation impacts and alters movement mechanics, and therefore muscle recruitment, so it is important to pick the right variation for your individual needs. This can be provided by an exercise expert if you are unsure.

Shown below is an example flowchart of how the squatting movement pattern could be progressed, starting from a simple variation that utilises one major muscle group at a time, to more complex movements requiring greater control and recruitment of multiple major muscles groups simultaneously.

Squat Progression
Squat - exercise in the spotlight 57

In the table below, we have summarized some of the key information about just a few of the many squat variations to help you gain a better understanding of what muscles are recruited, the benefits and safety tips.

Primary Muscles Recruited
(note: there are many other muscles working throughout all squat variations)		Performance & Safety TipsMain Benefits
Leg PressSeated
– Quadriceps
– Glutes
– Hamstrings
– Calf Muscles
– Adductors

Lying
– Places a greater emphasis on the quadriceps
– Secondary muscles include – the glutes, hamstrings & calf muscles		– Position feet on the footplate, approx. hip-width apart. Adjust the seat so your knees are bent to approx. 90 degrees
– Brace your abdominals and push through your heels
– Avoid locking your knees out at the top of the movement (ensure a slight bend)
– Slowly lower yourself back to the starting position
– You can change the range of motion, the more bend in your knee the harder it will be. You can also try a single leg to target any potential strength differences between your right and left side. 		– The leg press targets the same muscle groups as a traditional barbell back squat, however, it places much less load through the low back
– The leg press is great for beginners as it is much less technical than a squat, but still allows you to build lower body strength effectively.
– All-round lower body recruitment and strengthening exercise, eliminating the balance and stability of a traditional squat
Box Squat– Glutes
– Hamstrings
– Quadriceps
– Lumbar Spine Muscles & Core 		– Set up a box or bench to squat down to
– Using a weight of your choice (e.g. barbell, kettlebell, dumbbells) position the weight either across your back or hold it in front of your chest.
– Initiate the movement by bracing your core, bending at the knees and shifting your hips back until your glutes make contact with the box/bench
– Briefly pause at the bottom before driving through your heels to a standing position. Be sure to keep your core engaged & squeeze your glutes		– This squat variation places more emphasis on the muscles of the posterior chain (glutes, hamstrings and Erector Spinae muscles) as you are squatting backwards (pushing your hips further back) rather than down (as seen in a more traditional back squat).
– The addition of the box provides you with feedback on your squat depth and guides your squatting range of motion. This feedback may be beneficial when wanting to focus on technique
– All-round lower body recruitment and strengthening exercise.
– A very functional movement that simulates many daily activities
Barbell Front Squat– Quadriceps
– Glutes
– Hamstrings
– Abdominals
– Lower back (Erector Spinae), upper back
– Shoulders		– Set up the barbell at chest height, holding the bar with your hands positioned just wider than shoulder-width apart
– Unrack the bar so it is level and touching the top of your chest and front of your shoulders – ensure your elbows are forwards & upwards
– Position feet shoulder-width apart, brace your core and bend your knees, lowering into a squat position
– Lower until your legs are parallel to the floor then drive back up to stand – ensure your chest remains upright, core engaged and pushing through your heels. 		– This variation places a greater emphasis on the anterior muscles of the lower leg (quadriceps muscles) due to the position of the bar.
– During a front squat, there are less compressive forces placed through the knee and decreased loading through the low back/lumbar spine and still as effective in terms of muscle recruitment as traditional back squats.
– All-round lower body recruitment and strengthening exercise.
– A very functional movement that simulates many daily activities
Barbell Back Squat– Quadriceps
– Glutes
– Hamstrings
– Abdominals
– Lower back (Erector Spinae), upper back
– Shoulders
– Start with a barbell resting across the top of your back (not neck). Set feet up about shoulder-width apart.
– Brace your core, bending at the knees and slowly lowering yourself downwards, pushing your hips back, keeping your chest up & back flat.
– Continue squatting until your thighs are parallel to the floor. From here push through your heels to return to a standing position		– Due to the posture position of the bar, this squat variation recruits more of the muscles in your posterior chain (Glutes, Hamstrings, Erector Spinae)
– All-round lower body recruitment and strengthening exercise.
– A very functional movement that simulates many daily activities
– Reduce falls risk

Leg Press

Box Squat

Barbell Front Squat

What are the Squat Benefits?

Squats are one of the most effective exercises for strengthening the entire lower limb. The squat is an extremely functional movement, mimicking many different activities of daily living, making it an ideal choice for general health and fitness training programs. Additionally, squats require a significant amount of recruitment of your lumbo-pelvic-hip complex (pelvis, low back and core) and all your muscles critical for improving and maintaining your posture.

Some of the other health benefits of the squat are;

Conclusion

Squats are extremely effective and functional movements that must be a staple in your exercise plan. This compound movement recruits a large number of major muscle groups in your body, leading to significant strength improvements, along with many other health benefits. This movement can be performed by anyone, ensuring you maintain the correct technique throughout. It is important that you are completing a squat variation that is appropriate for your goals, needs and level of fitness. If you need further guidance, please reach out to us and take advantage of a free 15min telehealth consultation with our exercise physiologist.

Written by Kaitlyn Eisenhuth, an Exercise Physiologist at Activ8 Health Club