Anatomy of the DeadLift Follow @CoachFabs

This exercise works nearly every muscle in the body and it is very effective at developing the lumbosacral and trapezius muscles. It also works the gluteal muscles and quadriceps intensely.

How to perform a Dead Lift

• Stand facing the barbell, contract the abdominal muscles and slightly arch your back. Bend the knees until the thighs are horizontal with the floor.
• Grasp the barbell with the extended arms, place one hand in an overhead grip and the other hand with an underhand grip, this will keep the bar from rolling, which allows you to use heavier weights.
• Inhale and hold your breath, contract the abdominal muscles and low back and raise the bar straightening the legs and allowing the bar to slide up the shins. When the bar reaches the knees, straighten the torso while straightening the legs. Exhale at the end of the movement.
• Never straighten your back throughout the exercise.

How to prevent getting a Herniated Disc

When lifting very heavy weights it is recommended you create what is called a "block". This will keep you from rounding your back.

So how do you create a block?

Expand the chest and hold a deep breath filling the lungs, this will support your ribcage and prevents the chest from collapsing forward.

Contract the abdominal muscles, supporting the core and increase the intra-abdominal pressure, this will keep your torso in the right position.

Finally, arch the low back by contracting the lumbar muscles, this will position the spinal muscles in extension.

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Anatomy of the Squat Follow @CoachFabs

The squat is on of the main bodybuilding movements, it utilizes a big part of the muscular system and it also utilizes the cardiovascular system.

How to Properly Squat

With the barbell resting on a stand, slide under the bar and place it on the trapezius a bit higher than the posterior deltoid.

Inhale deeply, as to maintain the intrathoracic pressure, which will prevent the torso from collapsing forward, slightly arch the back, by rotating the pelvis forward, contract the abdominal core, look straight ahead.

Place both feet parallel, about shoulder width apart. And start going down.

When the thighs are horizontal to the floor, straighten the legs and lift the torso to return to the initial position.

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