Iron man Iron Man USA August 2017 f - Page 16

MH MUSCLE HANDBOOK TARGET EVERY MUSCLE Work Your Whole Body With These Moves. By Nathane L. Jackson, RHN, CSCS G etting to the gym is the easy part. Putting in the work isn’t. But effort alone won’t be enough to win in the gym. In fact, if you don’t know how to hit all the major muscles in your body, then you won’t see any gains. Here are our best picks for moves that target your whole body. Trap Bar Deadlift (Hips and Hamstrings) There’s no better exercise than the deadlift. It’s king of the hip hinge, hitting nearly every muscle on the posterior chain starting from the prime mov- ers – hips and hamstrings – to all the muscles of the lower, mid and upper back that are used to stabilize. The trap bar sets the lifter in a safe, lower back friendly, yet powerful position. Anterior Loaded Static Front Lunge (Quadriceps) The two main quadriceps dominant exercises are squats and lunges. You’re better off getting strong unilaterally before introducing bilateral squat exer- cises. The split stance is great for elimi- nating imbalances between legs and it mimics everyday life and sport require- ments better than the squat. Tip: The shorter the stride you take, the greater the tension on your quads. The anterior load not only eliminates the unnecessary compression, but demands greater core strength and stability. Using an anterior load can be accomplished starting with a dumbbell or kettlebell in a goblet position. It can be progressed by using two dumbbells 14 AUGUST 2017 | ironmanmagazine.com or kettlebells in a rack position and then to a barbell in a front rack position. Dumbbell Single Arm Bent Over Row With Arc (Latissimus Dorsi and Rhomboids) Instead of rowing straight up and down, row with an arc to match the direction of the muscle fibers. In addition to hitting the lats, rows also strengthen the scapular re- tractors, namely the rhomboids. Start with a dumbbell just in front of your shoulder and focus on pulling your elbow back and up towards your hip. Performing rows this way also helps to ensure your upper arm doesn’t travel behind your body causing your shoulder to roll forward into anterior humeral glide. Dumbbell 15-20° Incline Squeeze Bench Press (Pectoralis) I may take some heat for choosing this exercise, but hear me out. The pectoralis major has two functions, shoulder flex- ion and horizontal shoulder adduction. Setting the incline bench to 15 to 20° flexes the shoulder more than in the flat bench position, but not so much that the exercise becomes clavicle head dominant. Squeezing the dumbbells together throughout the entirety of the lift demands horizontal adduction of the shoulder. Kettlebell Bottoms Up Overhead Press (Deltoids) Everyone has had a shoulder injury at some point, most likely from lifting be- yond his or her capability or from over- use. That’s why I prefer this exercise. The demand the bottoms up position places on the smaller intricate muscles of the rotator cuff makes it a winner. In addi- tion to hitting the deltoids, the weight displacement of the kettlebell requires a stronger grip than a dumbbell or barbell, which creates irradiation down the arm and into the shoulder stabilizing the rotator cuff. Tripod Forearm Plank (Abdominals) Once you can hold a plank for 60 sec- onds give the tripod forearm plank a try. This version hammers core stability by forcing you to resist lumbar and hip extension, as well as rotational pull. Be- yond the core, this exercise also targets your shoulder and hip stabilizers, as well as your pecs and lats.