Oxygen Australia Issue 93 SeptemberOctober 2017

oxygenmagAU Sep/Oct 2017 107

Dip

Muscles targeted: Chest,

shoulders, triceps

COACH’S COMMENTARY:

“These develop overall upper-

body strength and will improve

your bench and overhead press,”

Ladewski says.

How-to: Sit on the edge of a box

or bench with your hands on either

side of your hips, fingers forward.

Extend your arms to lift your glutes

up and forward, then bend your

elbows, lowering until they break

90 degrees. Forcefully press back

to the start.

Make It Harder: Lift one leg, or dip

on parallel bars for a greater chal-

lenge.

Make It Easier: Bend your knees

and use your legs to assist on the

upward drive.

9

Single-Legged

Romanian

Deadlift

Muscles targeted: Hamstrings,

glutes, outer thigh, lower back,

core

COACH’S COMMENTARY:

“RDLs are a great strength builder,

warm-up/activation exercise or a

glute/ham tie-in move,” Ladewski

says. “Factor in the unilateral ele-

ment and your hamstrings really

have to work hard.”

How-to: Stand tall with your feet

hip-width apart, knees slightly

bent, arms reaching toward the

floor. Straighten one leg behind

you so all your weight is in your

standing leg, then hinge at the

hips and lower your torso down

as you raise your extended leg

up at the same rate, keeping your

back flat and your hips square.

When your torso and leg come

parallel with the floor, reverse the

motion and return to the standing

position. Do all reps on one side

before switching.

Make It Harder: Hold a small

weight in one hand.

Make It Easier: Keep your rear toes

in contact with the floor instead of

lifting your leg for more stability.

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BODYWEIGHT