UNLOCK YOUR POTENTIAL
PROPER FORM WHEN USING HOLDWEIGHTS
BASIC TIPS
We leave this guide at your fingertips so that you can consult it whenever you have doubts about the correct positioning of your body during training with HOLDWEIGHTS.
The initial movement starts from a standing position, with knees slightly bent and feet facing slightly outward. The back is straight, aligning the shoulders, lumbar and gluteal muscles. The most anatomical and safest position to perform the barbell row is with the back parallel to the ground, a standard separation of the hands, will be at shoulder height with arms stretched in front.
During your training remember:
HOLDWEGHTS ROW
Put your back straight at a diagonal angle and slightly bend your knees for better support.
Raise the bar to your abdomen
To do a standing or seated rowing backbend, always make sure your back is straight.
The resistance made by the lower part of the body is essential for the correct performance of the bench press, that is why the way you support your feet determines whether you are doing it well or not. The entire sole of the foot should be supported and strength should be applied, especially with the heels, without neglecting the toes.
HOLDWEIGHTS BENCH PRESS
The weight should be held at shoulder height and the strength should not only fall on the arms, but also on the chest and back.
Place your hands gripping the seat or the arms of the chair to stabilize the trunk and sit in such a way that the back and hips are perfectly supported on the backrest.
Previously, you must load Holdweights with the chosen weight and once in this position, we must inspire and perform a knee extension in order to lift the weight with the legs until they are horizontal and parallel to the floor, the torso must remain immobile and upright. .
We exhale at the end of the movement and begin a slow, controlled descent. The legs must remain parallel to each other throughout the journey.
During your workout remember:
HOLDWEIGHTS QUADRICEPS
Support your back straight on the bench
Extend the legs well when performing the exercise without blocking the knees.
Keep the following aspects in mind when training with any of the following accessories:
HODWEIGHTS LATERALS AND CENTRALS
HOLDWEIGHTS ZETA
HOLDWEIGHTS CENTRAL BAR
HOLDWEIGHTS CENTRAL HAMMER
HOLDWEIGHTS CENTRAL V
HOLDWEIGHTS LATERAL BAR
HOLDWEIGHTS LATERAL HAMMER
Tips:
Quick posture checks, before and during exercise can help you avoid injury and get the most benefit from your workout.
Watching yourself in the mirror when performing an exercise can help you improve your form
When the exercise instructions in our workouts ask us to stand up, it means:
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Chin parallel to the ground
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also the shoulders (roll up, backwards and downwards to help us in the posture)
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arms close to the sides, elbows, abdominal muscles and hips relaxed
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Knees also pointing forwards
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Feet pointed forward
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Bodyweight evenly distributed between both feet
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A neutral wrist, not bent up or down
During your training remember:
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Keep a straight back
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Slightly bend the knees for improved support
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Keep your arms straight and extended