How-to: Strength Archives | https://rollerderbyathletics.com/category/how-to-strength/ Tue, 26 Mar 2019 13:20:31 +0000 en-US hourly 1 https://wordpress.org/?v=6.2.9 https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/cropped-RDA-logo-square-512-1.png?fit=32%2C32&ssl=1 How-to: Strength Archives | https://rollerderbyathletics.com/category/how-to-strength/ 32 32 41369847 How-to: Upper Body Warm-Up https://rollerderbyathletics.com/upper-body-warm/ https://rollerderbyathletics.com/upper-body-warm/#respond Sat, 18 Mar 2017 21:49:10 +0000 https://rollerderbyathletics.com/?p=26672 This movement prep will help you be more successful in your upper body workouts, by improving your mobility and stability while warming you up! The video itself takes a little longer as I walk you through the do’s, don’ts and alternatives, but the whole warm-up routine should not take you more than 5 minutes.  Do: […]

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]]> https://rollerderbyathletics.com/upper-body-warm/feed/ 0 26672 Four Hacks to Make Push-Ups Easier https://rollerderbyathletics.com/make-push-ups-easier/ https://rollerderbyathletics.com/make-push-ups-easier/#comments Thu, 10 Nov 2016 03:05:32 +0000 http://rollerderbyathletics.com/?p=19887 Push-Ups. Love them or hate them, they’re here to stay. They are an excellent, equipment free way to train multiple muscle groups simultaneously, which is why trainers like me like them so much! Plus, with all the bracing going on in roller derby today, more than ever we skaters need strong backs, shoulders, chests, and […]

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]]> https://rollerderbyathletics.com/make-push-ups-easier/feed/ 2 19887 How-to: Body Tap Planks https://rollerderbyathletics.com/how-to-body-tap/ Thu, 28 Apr 2016 13:11:03 +0000 http://www.rollerderbyathletics.com/?p=10039 Exercise: Body Tap Planks Do: Keep good plank form. Don’t: Sway side to side as you swap hands; or, let your butt rise up Easier: Go slow and steady. Harder: Elevate feet on a bench or chair. See also: Planks Back to all How-To Videos, in alphabetical order…

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]]> 10039 How-to: Upper Body Warm-Up https://rollerderbyathletics.com/how-to-upper-warmup/ Sun, 03 Apr 2016 21:40:30 +0000 http://www.rollerderbyathletics.com/?p=9726 Exercise: Upper Body Warm-Up and Mobility Sequence Do: Follow this sequence before doing heavy lifting or extensive upper body training. Don’t: Let your ribs poke forward during pass-throughs, pull-aparts, or cactus arms. Here’s the sequence: 10 Pass-throughs 10 Cactus Arms 10 Wall Push-ups 10 Pull-Aparts – overhand 10 Pull-Aparts – underhand 10 T-Spine roll-outs in each […]

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]]> 9726 How-to: Push-Up Progression https://rollerderbyathletics.com/how-to-pushup-progression/ Sun, 03 Apr 2016 21:35:24 +0000 http://www.rollerderbyathletics.com/?p=9724 Exercise: Push-Up Progression A simple trick for progressing to a full push-up if you can’t do any (or very many) yet! Practice at your lowest comfortable hand position. Work up to where you’re comfortable with 3 sets of 10 to 15 reps at one position, before you progress to the next lower hand elevation. Back to all […]

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]]> 9724 How-to: Hollow Body Holds + Rocks https://rollerderbyathletics.com/how-to-hollow-body/ Sun, 03 Apr 2016 21:27:56 +0000 http://www.rollerderbyathletics.com/?p=9715 Exercise: Hollow Body Holds, Hollow Body Rocks Do: Keep your low back pinned to the floor, engage your lats, glutes, and basically everything! Don’t: Crunch your chin to your chest. Easier: Knees bent to a tabletop position Harder: Arms overhead (biceps to ears); Hollow Body Rocks can be done after you master this position. See also: Planks, Push-ups Back to […]

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]]> 9715 How-to: Bench Dips https://rollerderbyathletics.com/how-to-bench-dip/ Fri, 26 Jun 2015 23:20:30 +0000 http://www.rollerderbyathletics.com/?p=5746 Exercise: Bench Dips (aka Chair Dips) Do: Keep shoulders down, elbows pointed back Don’t: let your shoulders hunch towards your ears. Easier: Place feet closer to your bench Harder: Elevate feet See also: Triceps Push-Ups, Triceps Roll-outs Back to all How-To Videos, in alphabetical order…

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]]> 5746 How-to: Squat with Weight https://rollerderbyathletics.com/how-to-squat-weight/ Sat, 27 Jun 2015 02:17:12 +0000 http://www.rollerderbyathletics.com/?p=5744 Exercise: Squats with Weight Do: Keep weight in heels, maintain a slight curve in the lower back at the bottom position, keep chest and head lifted. Don’t: squat lower if you can’t maintain good form. Easier: Use lighter weight; use a Smith Machine at the gym. Harder: Lift heavier weight. See also: Squats & Squat Jumps Back to all […]

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]]> 5744 How-to: Calf Raises with weight https://rollerderbyathletics.com/how-to-calf-raise-weight/ Sat, 27 Jun 2015 02:13:28 +0000 http://www.rollerderbyathletics.com/?p=5742 Exercise: Weighted Calf Raises Do: Rise as high as possible; lower with control Don’t: drop down quickly without resistance. Easier: Use lighter weight; use a calf raise machine at the gym. Harder: Lift heavier weight. See also: Calf Raises (single leg) Back to all How-To Videos, in alphabetical order…

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]]> 5742 How-to: Thrusters https://rollerderbyathletics.com/how-to-thrusters/ Sat, 27 Jun 2015 02:10:19 +0000 http://www.rollerderbyathletics.com/?p=5739 Exercise: Thrusters Do: Drive up powerfully with legs and hips Don’t: separate the movement into a slow squat and a slow overhead press. Easier: Use lighter weight. Harder: Lift heavier weight (in the video I have 15 lb dumbbells in each hand) See also: Squats, Burpees & Variations Back to all How-To Videos, in alphabetical order…

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]]> 5739 How-to: Split Squat with Raised Leg https://rollerderbyathletics.com/how-to-split-squat-raised-leg/ Sat, 27 Jun 2015 02:03:48 +0000 http://www.rollerderbyathletics.com/?p=5737 Exercise: Split Squat with Raised Back Leg Do: Place about 70% of your weight on the front foot. Drive through the heel of the front foot to rise up. Don’t: allow front knee to cave inward. Easier: Do standard split squats instead Harder: lift heavier weight See also: Split Squats, Lunges Back to all How-To Videos, in alphabetical order…

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]]> 5737 How-to: Lunges with Weight https://rollerderbyathletics.com/how-to-lunge-weight/ Sat, 27 Jun 2015 01:59:40 +0000 http://www.rollerderbyathletics.com/?p=5732 Exercise: Weighted Lunge Do: Warm up with the bar only. Keep knees over toes. Drive through the heel of the front foot to rise up. Keep chest and head lifted. Don’t: allow front knee to cave inward, or take too large a step forward. Easier: Do split squats instead Harder: lift heavier weight See also: Split Squats, Lunges Back to all How-To […]

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