Underhand Inverted Row

Hey there, it’s time for a new Home Exercise of the Week and this will be the last exercise this year but I will have a bunch of new ones to show you in 2019!  

This week’s exercise is called the Underhand Inverted Row and this is a great exercise to really work your back and biceps.  In the video demonstration I’m using an Equalizer Bar but you can also do this at the gym with an olympic bar set up in a squat rack.

I also show different variations of this exercise with the easiest version first and ending with a more challenging version.

Let’s take a look at the key performance points of the Underhand Inverted Row.

  • start by laying underneath the bar so that your chest is in line with the bar
  • grab the bar with an underhand grip (you can also use an overhand grip to change the dynamic of the exercise and add a different challenge)
  • for the easier version, keep your feet flat on the ground and your knees bent
  • drive your hips up in to the air by pushing up through your heels
  • keep your abs tight and maintain this hips raised position throughout the exercise
  • pull your body up and try to touch the bar with your chest while squeezing your shoulder blades together
  • lower your body back down in a smooth controlled manner but stop just before you touch the floor
  • repeat the movement for your desired amount of reps or time and make sure not to let your hips drop down throughout the exercise
  • the second movement is a bit harder and the difference is your legs are straight instead of bent
  • the third movement adds more of a challenge by adding more weight to your upper body to lift because you have one leg in the air
  • the fourth and final movement in the video has one leg in the air and the other leg straight – this will add even more of your body weight to pull up

So there you have the Underhand Inverted Row.  It’s a challenging but very effective back and bicep exercise.  Try the easier version first and progressively work your way up to the harder version.  You can even put your legs up on a stability ball for an even harder challenge!

Give it a shot and let me know how you do in the comments below or if you have any questions.

Have a wonderful holiday season and I will see you in 2019 with another new exercise!

Reverse Lunge Kettlebell Pass

Hey there, it’s time for a new Home Exercise of the Week!  This week I have a dynamic lower body exercise for you called the Reverse Lunge Kettlebell Pass.  

The Reverse Lunge Kettlebell Pass will target your quadriceps, hamstrings, and glutes and will also work on your coordination and balance.  Passing the kettlebell underneath your front leg will keep you in the lunge position longer which will work the muscles more and your coordination and balance will come in to play when passing the weight underneath your leg.  You can also do this exercise with a medicine ball or dumbbell but the kettlebell is the easiest to hold on to.

Let’s take a look at the key performance points of the Reverse Lunge Kettlebell Pass.

  • stand tall with the kettlebell hanging from your left hand at your side
  • take a big step back with your left leg and descend in to a lunge position
  • keep your back straight and remain as upright as possible
  • lower in to the lunge position until your legs are at 90 degree angles
  • from this bottom position, pass the kettlebell underneath your right leg and in to your right hand
  • push up through your right heel and return to the starting position
  • the kettlebell is now in your right hand hanging at your side
  • now take a big step back with your right leg and descend in to the lunge
  • pass the kettlebell underneath your left leg and in to your left hand
  • return to the starting position and repeat from side to side until you complete your desired reps or time
  • one thing to be aware of here is that there is a tendency to lean forward in the lunge position when passing the weight underneath your leg.  It’s important to remain as upright as possible throughout the exercise

So there you have the Reverse Lunge Kettlebell Pass.  It’s a fun variation of the lunge and can add a little extra challenge to your workouts and help build some balance and coordination.

Let me know how you do with this one in the comments below or if you have any questions.

See you next week with another new exercise! 

TRX Tricep Extension

Hey there, it’s time for a new Home Exercise of the Week.  I have a great TRX exercise for you that’s going to really target your tricep muscles.  It’s called the TRX Tricep Extension.  I should warn you though that your triceps could be quite sore the next day and you may have trouble washing your hair!

If you don’t have a TRX Suspension Trainer (I highly recommend getting one) you can also do this exercise on a table at home.  For a demo of that, check out this video:  How To: Triceps Extensions Using a Table

Let’s take a look at the key performance points of the TRX Tricep Extension.

  • attach your TRX to a door at home, a tree outside, or a soccer net at a park like you see in the video
  • depending on your fitness level, bring your feet close to the anchor point to make this exercise more challenging or keep your feet further away from the anchor point to make it easier
  • keep your hands and elbows close together and raise your arms up until your upper arms are parallel or slightly above parallel to the ground
  • shift your body weight through your arms and in to the handles of the straps so that there is constant tension throughout the exercise
  • bend at the elbows and let your body fall forward in a controlled manner until your hands are back and above your head
  • keeping your elbows close together, push out through the palms of your hands and raise your body back up until your arms are fully extended
  • squeeze the tricep muscles when your arms are fully extended and then repeat the movement for your desired amount of reps or time
  • maintain tight flexed abs throughout the exercise

So there you have the TRX Tricep Extension!  You may have trouble washing your hair after but it will be worth it.

Let me know how you do with this one in the comments below or if you have any questions.

See you next week with another new exercise!

2019 HomeBody Training Online Fitness and Nutrition Coaching Registration Now Open

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Are you ready to become your healthiest, fittest, and strongest self?

My Online Fitness and Nutrition Coaching Program begins Monday January 7, 2019 and is now open for registrationSpots are limited and typically sell out fast so make sure you register as soon as possible to book your spot!  Once the spots are filled, registration will close and you will have to wait until April 2019 for the next program.

For more info about the program and to sign up, Click Here.