Workout Wednesday: Powerhouse Behind!
Happy Wednesday y’all! I am so excited to be able to get back to a regular blogging routine. <insert happy dance here> I sincerely appreciate the patience you have all had with me as I have been transitioning from the cooperate world to self-employed entrepreneur world and also from a traditional WordPress blog to self-hosted website. Still lots to learn and I’m sure plenty of growing pains to follow…But, I hope to bring lots of value to the table for my readers including workouts, new exercises, encouragement and motivation, running tips (of course) and the occasional athlete fueled recipe. There’s much to look forward to.
Onward! I want to bring a solid exercise move to the table that will really get your running speed rocking and rolling and if you’re not a runner (I’ll forgive you.) this move will get your tush firm in no time flat. That’s always exciting! Bring on summer early. 😉
A lot of folks run their little legs into the ground (guilty party here) without giving much thought to which muscle groups are being constantly overworked (i.e.: for many it’s the calves and quads). That can lead to, you guessed it, knee pain, potential injury and slowing you down. To be an effective, injury-free and efficient runner, especially if you want to build speed, one must take all components into consideration and not neglect those underused muscles: hamstrings and gluteus maximus aka: your powerhouse behind! Your hammies are comprised of lots of those fast-twitch muscle fibers that give you the kick you need in the final finish stretch and the booty is truly the powerhouse of muscle strength.
Today I’ve got one great exercise that you can add to your strength training routine.
Single-leg Romanian Deadlift
Muscles worked: hamstring, glutes, core (abs and hips)
Benefits: build strength, speed, balance & stability
- Stand on one leg while holding two dumbbells in front of the body, palms facing body with an overhand grip and arms fully extended. Keep knees soft and slightly bent. DO NOT lock your knees.
- Slightly bend one leg and raise it behind you as you hinge at the hips. Lower your torso toward the ground as your rear leg kicks behind you, letting arms graze in front of you bringing the dumbbells about mid-shin. Keep your gaze forward. Pause, and then reverse the movement, pressing through your heels into the ground, squeezing your glutes at the top.
As a beginner I would suggest starting with very little weight until you master the balancing act. It’s always best to do less reps correctly then multiple sets with poor form.
Heavier weights: 15-25 lbs 3 x 8-10 reps to most effectively build muscle mass and power quickly
Lighter weights: 5-15 lbs 3 x 12-15 reps to most effectively build long and lean muscle
- Do not bend from your waist. Hing from your hips, pushing your tailbone to the wall.
- Keep your dumbbells close to your body.
- Keep core tight, pulling your belly button in towards your spine.
- Do not whip through sets. Slow and controlled.
Fast fact: you are born with a certain percentage of fast and slow twitch muscle fibers. You can indeed train to increase the strength in them but you ultimate can not change your genetics. This may explain why the Kenyans win everything… 😉
Do you have a favorite “powerhouse” exercise? Do you strength train on a regular basis? Is there anything you’d like to see more of on my blog?
*Disclaimer: While I am a certified personal trainer I am not your personal health care provider. Please seek professional medical counsel before beginning any workout program or exercise. You assume all liability and risk when exercising with anything off this site. Be responsible for you!Linking up with Amanda from Fit Foodie Mama! Check out all the other amazing tips and blogs.
4 Jan 2017 / runpinkjess / 14