Zak Sztor Personal Trainer & Nutritionist
Personal Trainer Randwick Exercise Of The Week-
“Straight leg Deadlift & Biceps Curls”
Personal Trainer Randwick: Each week a new exercise will be displayed on my website, including important information such as the benefits, muscles worked and considerations.
- Sports performance
- Strength training
- Functional movement
- Promotes anaerobic environment
- Burns fat
- Builds muscle
The Muscles Used While Doing A Straight leg Deadlift & Biceps Curls
- Erector Spinae
- Biceps brachii, brachialis and brachioradialis
How To Preform The Straight leg Deadlift & Biceps Curls Properly
Important: Ensure the individual is very proficient at a deadlift and has very good core and leg strength before prescribing this exercise.
Step 1:Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex and neutral spine angles.
Step 2:Allow the body to rhythmically flow throughout this movement.
Step 3:Grip the bar at shoulder width.
Step 4:Maintaining a head up position and the legs straight, flex at the hips to a comfortable depth.
Maintain a flat back and straight knees.
Step 5:Return to full extension as shown, then flex arms to include biceps curls.
Step 6:Pay close attention to the video to observe the relative timing of this exercise.
The Correct Number Of Sets In the Gym
Muscular Endurance: Keep your repetitions greater than 12
Muscle Size (Hypertrophy): Keep the number of reps per set in the 6 – 12 range.
Strength and Power: Keep your repetitions less than 6 with each set.
Check out HERE for more exercises.
Key Nutritional Points To Remember Post Straight leg Deadlift & Biceps Curls Workout
- Drinking at least 500 mls of water
- Eating post workout is one of the most important things you can do after you have exercised, and here is why…Soon as you have finished your workout, with your personal trainer, or group fitness class it prime time for your muscles to build and to replenish your energy stores. The more muscle you have, the more calories your body will burn, even when you are resting. This should help your weight loss efforts. Think about having my post workout Healthy Breakfast Smoothie.
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