Hitting the Core!

As mentioned before it is essential to engage in core training to limit to some extent the many problems such as back pain due to poor posture or even reduces the effects of osteoporosis as we get older especially us females. The building of muscles and the strengthening of the spinal cord of the posterior region of the torso is highly important to counteract back problems of an individual adult, athlete, or senior.

An important exercise to ensure stronger stabilizer muscles of the posterior region of the body is Bent-Over Barbell Rows.

Exercise: Bent-Over Barbell Rows

Description:

·         First, stand with legs wider than shoulder width apart with feet facing forward; hold set barbell weight with an over –hand grip (i.e. wrist facing the legs); ensure hands are just wider than legs while in the standing position;  

·         Secondly, once in the proper stance, push your hip and pelvis back with knees soft; extend hands with weights to the floor thus having weight parallel to the floor; at this point you must try to ensure back’s straight, chest out, abdominal muscles engaged while gazing forward in front of you;

·         To perform the exercise draw set barbell weights towards your navel, hold for 2 seconds and then release by extending your arms towards the floor thus returning to the start position.

Muscles worked: The Stabilizers muscles: Rectus abdominis, (six pack) the obliques, the back extensors, the lower head of the latisimus dorsi, (wings of the back) small spinal muscles (multifids muscles), transverse abdominis, glutes

Try this: Perform 3 sets of 10-15 repetitions. Do make sure all the stabilizer muscles are engaged while performing the exercise. Take 30 seconds rest between each set.

Variation: Bent Over Rows can be executed with other gym equipment. For instance you can use a pair of dumbbells, a resistance band, a medicine ball or even a body bar.   If performing the exercise at home and you are not equipped with the previously mentioned items then have no fair 2liter bottles of water can be used or if too light two gallon bottles! Regardless of the apparatus  used proper execution is necessary. Ready? Let's do this!!