George Ford demonstrates the Hammer Curl in the video below.
Bicep exercise, a good exercise for arm strength for when carrying the ball in Rugby.
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Archive for the ‘Lift Technique’ Category
Hammer Curl
Saturday, April 24th, 2010
Dead Lift
Tuesday, December 22nd, 2009
Deadlift
- With barbell resting on the ground, stand over the barbell with your feet shoulder width apart, your shins should be lightly touching the bar with your knees bent and hips lowered.
- With palms facing toward you grip the bar shoulder width apart with arms outside knees and head facing straight out in front of you.
- Start the deadlift with shoulders slightly over the bar, hips down and nice flat back. Pull shoulderblades together and keep your chest up and out. Maintaining a straight back throughout the lift.
- Just before you begin the deadlift take a deep breath in and hold that breath, at the same time tensing your stomach muscles to give greater support to the lower back.
- The initial part of the deadlift will require you to stand up holding the barbell with both arms straight, using a slow gentle pull off the floor, as you begin to stand, push hard into the floor through your feet.
- Throughout the lift the bar should stay close to the body and come up straight. Keep your head facing forward.
- When you have stood up straight, exhale (breath out), before you lower the bar back to the ground.
- In lowering the bar to the floor reverse the process.
Bent Over Row
Tuesday, December 22nd, 2009 Bent Over Row
- Lie flat on your back with your legs out straight shoulder width apart.
- Hold a dumbell in one hand keeping that arm up straight vertically above you.
- Using your non working arm as assistance, progress into a sitting position, keeping the dumbell verticaly above your head.
- You may use the non working arm to prop you up behind you while you are in sitting position.
- Whatever arm you are holding the dumbell with, slip the same side foot up under your glute/buttock, using that foot to push yourself up off the florr into a deep squat position, keeping the dunbell vertically over your head.
- Pushing up from that position to a standing position with the dumStand with barbell in front of you with your feet feet shoulder width apart and a slight bend in the knees.
- Bend forward at the waist and push your hips back until your upper body is almost parallel to the floor. Hang both arms straight down.
- Keeping your chest up and shoulder blades back making sure you have a neutral spine position.
- Grip the bar shoulder width apart with an overhand grip. (palms facing towards shins )
- Pull the barbell slowly towards your chest. During this movement don’t use the upper body to assist with the lift.
- Once the barbell has reached the chest pause and slowly lower the bar to the floor.ell now directly above your shoulder.
Squat
Tuesday, December 22nd, 2009 Squat
- Set up your bar in a squat rack or power rack. Rest the bar on a rack or pins just below shoulder height. Stand under the bar with your feet shoulder width apart, resting it on your upper back behind your neck, grab the bar with both hands rotate your elbows under the bar pointing towards the floor. Keep your chest up and out the whole time.
- Balance your body weight evenly over both feet, keep your chest up and out, and pull your shoulder blades back and down.
- Take a deep breath, and hold. Tighten your abdominal muscles and lower the bar. As you lower the bar focus on your hips sitting back as if you are sitting down on a chair behind you. Your movement should be smooth and controlled keeping your chest up as you sit down into the squat.
- Throughout the squat make sure your weight is felt through the middle to the back of the foot and not at the front.
- Squat down as far as possible while keeping your stomach tight and your back in a natural arch.
- A good target is to get your upper thighs parrallel to the floor, or slightly below that point.
- Lifting the bar back up you need to drive from your hips pressing down through your heels, pushing your upper back into the bar as you return to the starting position, squeezing your bum muscles (glutes) to assist you.
- As the bar returns to the starting position breath out.
Bench Press
Friday, October 23rd, 2009BENCH PRESS
- Lie on you back on a bench with your feet flat on the floor slightly wider than shoulder width apart
- The top part of your back and your bum should be the only two points of contact on the bench, with a natural curve in your lower back leaving a small gap between it and the bench
- Pull your shoulder blades back and down towards your spine at the same time keeping your chest puffed out
- Grab the bar with both hands about shoulder width apart wrapping your thumbs around the bar. Lift the bar off its holder and hold the bar directly over your chest with your arms locked out
- Take a deep breath, then hold that breath and brace hard through your abs whilst lowering the bar to just above your chest, then press the bar straight back up to its original starting position at the same time letting your breath out
- Always keep your elbows under the bar to maximize the work of the triceps as this will increase your ability to hand off players in the game
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