Sunday, January 4, 2009

Exercise of the Week: Upright Row to a Deadlift combo

You know I love my 2-in-1 combination exercises. This one is a great one! The upright row is one of the best shoulder sculpting exercises there is, and dead lifts are great for the hamstrings and glutes. Grab yourself two dumbbells or a bar. I like to use a bar because it makes it easier to control a heavier amount of weight. Don't be afraid to push yourself here. Your legs can probably handle at least 40/50 lbs with the deadlifts at first startings, so go for whatever your shoulders can muster. Also, remember...good form is key here, so if you're throwing away good form at the chance to up that weight, I pick good form. The heavier weight will come with time. Grab your dumbbells and stand with your legs straight feet shoulder width apart, hold your weights in front of you with your palms facing your legs. Begin with an upright row. Pulling your elbows up to your ears. Keep those shoulders pressed down, and your abs tight.

As you bring your arms back down go straight into a dead lift. Keeping your legs straight, let that weight drag you down as if you were going to set it on the ground. Go as far as you can keeping your back flat, and then straighten back up squeezing your glutes and hammies on the way back up.
If you are super flexible I'd recommend doing these on a step or bench so you can take the weight down past your toes. To make the exercise a little harder, when at the bottom of the dead lift press the weight away from your legs (in a controlled motion) bring it back towards your legs, and then come back up.
*make sure to stretch out your hamstrings after this one! I promise it will work them!!!


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