Hex Bar Deadlift vs Barbell Deadlift : Which One is Better

The deadlift is the most popular compound movement and rightfully so since it’s become the ultimate test by which we measure our strength. Even though the most common method of doing deadlifts is by using the classic Olympic barbell, a majority of people nowadays are taking up deadlifting with a hex bar, that is shaped in the form of a hexagon and you should position yourself inside of it. It also goes by the name of “trap bar”, because a lot of gym goers use it to do shrugs.

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Why use a barbell ?

99% of the time deadlifts are executed with an old-fashioned barbell and it is a valid method. That’s the method used in powerlifting meets and it is the way the professionals execute them.

You may like: Deadlift Everyday to Accelerate Muscle Growth

Why use a hex bar ?

Despite the fact that the most popular and common method of doing deadlifts is by using an Olympic bar, as well as the method in which it is done in competitions, many fitness enthusiasts are surprised to find that executing them with a hex bar is far less stressful on the lower back muscles and that it feels a lot more comfortable.

Is it supported by research?

Numerous studies have examined the difference in biomechanics and strength of professional powerlifters when they deadlifted with a classic bar and a hex bar. They have all come to the conclusion that when participants were deadlifting with a hex bar, they could lift an average of around 50 lbs more in comparison to when they were using the classic barbell. It was further concluded that using the hex bar stresses the lower back muscles a lot less.

You may like: 10 Deadlift Mistakes That Make You Look Like a Newbie

Conclusion

Doing deadlifts with a hex bar is superior to doing them with a standard Olympic bar, especially when you are lifting heavy loads, in regards to the reduced amount of stress on the lower back muscles.

If the gym you are going to has a hex bar and you’ve been using it for shrugs you should start practicing doing deadlifts with it. You will find that you will be able to lift a lot heavier in comparison to a barbell deadlift, (which puts a bigger burden on the leg muscles) which will ultimately lead to a bigger muscle gain in the long-term.

Even if you are a professional powerlifter, you should consider using the hex bar sporadically since it will aid you in going heavier and get stronger in all muscles in the lower body. Plus, if you’ve already given up on deadlifts because you had lower back pains, using the hex bar could be the fix to get you back on the right track.

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Gennady Golovkin Vs Daniel Jacobs 18th March 2017

Daniel Jacobs: I won Fight against GGG by Two Rounds

Daniel Jacobs prevailing on Saturday in taking bound together middleweight champion Gennady “GGG” Golovkin the separation in a 12-round battle surprisingly, and he likely won over fans while displaying his heart and capacity to box.

gennnady golovkin vs daniel jacobs

The main thing Jacobs didn’t win was the real fight in the ring.

Golovkin (37-0, 33 KOs) made the eighteenth barrier of his middleweight title yet observed his 23-battle back to back knockout streak arrive at an end as Jacobs satisfied his charging as the most troublesome trial of GGG’s vocation.

At last, Golovkin held tight to guarantee a consistent choice (115-112, 115-112, 114-113) at Madison Square Garden in New York.

“I think I won the fight, and I think these fans bolster me on that choice,” Jacobs said. “… I thought I won by two rounds, least. … I felt like I was ahead on the cards, and I had an inclination that I expected to win the last round just to sort of take care of business.”

He proceeded with: “This is boxing. Clearly he’s a greater draw than me, and they need to make that super matchup with him and Canelo [Alvarez], so Daniel Jacobs presumably got X’d out. … I won this battle.”

Golovkin, 34, outlanded Jacobs 231 to 175, as indicated by CompuBox. In any case, it was Jacobs (32-2, 29 KOs) who landed more power shots, 144 to 126.

“I regard Daniel, and he made a decent showing with regards to and clean employment,” Golovkin said. “Regard to my group and every one of the general population that bolster me. Daniel is my most loved contender – spotless, great, quality, great warrior.”

Jacobs, 30, the cancer survivor to win a world title, got up off the canvas in Round 4 after Golovkin handled a couple of clean flush right hands along the ropes.

“After the knockdown, I revealed to him he would need to slaughter me [to thump me out],” Jacobs said. “When I got up, I thought, ‘This is all he has? I got go down and I thought I won the battle.'”

Not exclusively did Jacobs in a split second recapture his legs after the knockdown, he continually changed his assault by changing to southpaw, which on occasion took away Golovkin’s hit and constrained him to think.

Jacobs, whose certainty kept on developing in the center rounds, battled with an awful streak now and again, incorporating driving with his lower arm and hitting both on the break and after the chime. He additionally earned the regard of Golovkin, seemingly the game’s most dreaded puncher, by standing and exchanging now and again within.

“There were ordinarily amid the battle I went toe-to-toe since I knew I could,” Jacobs said. “I am anticipating what’s to come. I think I picked up a great deal of fans. My style is great, I am a fan-accommodating person, and I thought I won the battle.”

Golovkin could climate storms by depending on his hit, which he outlanded Jacobs by a wide edge of 105 to 31. In any case, in spite of cornering Jacobs on occasion as the assailant, he was never again ready to place him stuck in an unfortunate situation with power shots.

“This is boxing. I am a boxer and I regard his group,” Golovkin said. “This is boxing. I require the choice. I wasn’t believing that I required the twelfth round to win the battle. This was my first test at 12 rounds. I required a quality battle not only the twelfth round.”

Golovkin, who went ahead to lose the last round on two of the three scorecards, repeated his plan to confront Canelo Alvarez in a superfight in September.

“Obviously I am prepared to battle Canelo,” Golovkin said. “Obviously I need that battle. I resemble a creature for that battle. I will [also] give Danny Jacobs a possibility for a rematch.”

“We have conceded to a great deal of focuses and a ton of focuses are as yet remarkable,” said Golovkin’s promoter, Tom Loeffler of K2, in regards to his arrangements with Alvarez’s promoter, Golden Boy.

Loeffler, who had planned to convey Golovkin to his local Kazakhstan in June for a title unification session against England’s Billy Joe Saunders, said those arrangements are still open to question.

“We need to perceive how Gennady is feeling one week from now and we need to perceive what the results are out there,” Loeffler said.

Golovkin and Jacobs featured a four-battle primary card that likewise incorporated a dazzling surprise misfortune by maybe the best pound-for-pound warrior in the diversion, junior bantamweight title holder Roman “Chocolatito” Gonzalez.

article originally  :  hboxing.com

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Malignant Mesothelioma Cancer Guide

Malignant mesothelioma is a rare form of cancer that affects the lung and chest lining and/or the abdomen after prolonged exposure to asbestos. There are three different kinds: pleural, peritoneal, or or pericardial mesothelioma. The difference between the three is where the cancer is located. Pleural mesothelioma victims have cancerous cells in the lungs, pericardial mesothelioma patients have cancerous cells in the the pericardium area of the heart, and peritoneal mesothelioma patients have cancerous cells in the linings of the abdomen.

If you or a loved one suffer from mesothelioma, asbestos-related lung cancer, orasbestosis, you may qualify for substantial compensation. Currently, there is over $30 billion in asbestos trust funds, awaiting those who’ve been diagnosed with an asbestos illness. We invite you to fill out our form today for a free Financial Compensation Packet, filled with information about top mesothelioma lawyers in your area, how to get paid in 90 days, how to file an asbestos trust fund claim, and much more.

Who is Affected?

As with other types of mesothelioma, malignant mesothelioma typically affects people who have worked around and have had prolonged exposure to asbestos, and although the ages will vary, victims are typically males around 60 years of age.

However, children and spouses exposed second-hand to asbestos run the risk of developing the disease. For example, if a wife washes the clothes of her husband who just spent the day working around asbestos, small asbestos fibers may make their way into her lungs, causing the same damage as it would to someone who worked around asbestos for years.

This type of asbestos exposure is rare, but it’s important to remember that anyone who has had any contact with asbestos runs the risk of getting this cancer.

Symptoms

As aforementioned, the average age of malignant mesothelioma victims is around 60. This stems from the fact that it usually takes 20 to 50 years to properly diagnose the disease. As such, symptoms of mesothelioma usually don’t occur for decades after asbestos exposure and usually start out as if the victim is suffering from a common cold or the flu.

Typical symptoms include the following:

• Chest pain that starts out light and increases in severity over time
• Cough and hacking
• Fatigue and lethargy
• Shortness of breath
• Fever

As the disease progresses, the symptoms become more severe, including:

• Unusual weight loss
• Extreme bloating and abdominal pain
• Swelling in the arms and face
• Sweating profusely
• Difficulty in breathing and swallowing
• Chest pain becomes much more pronounced

Testing

When testing for malignant mesothelioma, physicians will normally use chest x-rays and a chest CT, along with a biopsy in order to remove fluids and tissues in the lungs to check for asbestos fibers. Blood tests are also administered and a thorough medical background and work history are reviewed, including times you’ve been exposed to asbestos, will be completed.

Per the American Cancer Society (ACS), when a chest x-ray is performed, physicians look for unusual fluid buildup in the lungs as well as any calcium deposits and changes in the shape of the lungs. This is the first indication that the patient may have this cancer, but other tests must be conducted before a final diagnosis is made.

When performing a CT scan, physicians are able to gather a more in-depth look at the lungs via cross-sectional images. This will allow them to pinpoint and determine the exact location of the cancer.

Biopsies are performed by inserting a long needle into the chest and directly into the tumorous area. Physicians are then able to withdraw a sample of the tumorous cells and analyze more thoroughly. If asbestos fibers are found, a diagnosis of mesothelioma usually follows.

Treatments

Unfortunately, there is no cure for malignant mesothelioma, and it is also one of the most difficult forms of cancer to treat. If mesothelioma has moved into a malignant stage, the disease is so advanced that in most cases, it’s impossible to remove.

Therefore, surgery is usually not an option as this stage unless the patient has a mass tumor. Even then, other factors are taken into consideration such as the patient’s age and overall health. This is not to say that all patients with malignant are not candidates for surgery. Some people may still qualify for different types of surgeries that aim to remove portions of the cancer as opposed to the entire tumor.

If the patient does not qualify  for surgery, a combination of mesothelioma treatments can be used, such as chemotherapy and radiation. This works by reducing  the symptoms and helping  the victim live a better life with less pain.

Keep in mind, however, that if left untreated, victims typically pass away within nine months, according to the ACS. It’s imperative to follow up with medical treatment and assistance even though there is no cure, as it can help to prolong your life.

Your age, how long you were exposed to asbestos, general health, and response to treatments will also determine your survival rate. There is also no set rule to life expectancy as each person’s medical history and health are unique. While one person may survive up to a year, another person may go on to live another decade or more.

Side Effects of Treatment

As with anyone who undergoes surgery, chemotherapy, and radiation–regardless of the disease–side effects typically follow. It’s important to remember, however, that treatments affect different people in different way, and not everyone will experience the same side effects.

The typical side effects from surgery, chemotherapy, and radiation are as follows:

• Hair thinning and hair loss
• Nausea with or without vomiting
• Easily prone to infections
• Bruising and bleeding easily
• Bladder changes–urinating more frequently or less frequently
• Body swelling
• Mouth ulcers
• Anemia
• Constipation and/or diarrhea
• Hard time remembering and concentrating
• Nerve damage
• Pain

Other less common side effects include internal organ damage, hearing loss, excessive bleeding, and blood clotting. All side effects typically stop within a few months after treatment is complete. However, if you have a high fever or just do not feel well, always consult with your physician as soon as possible.

Getting Legal Help

If you’ve been injured by mesothelioma, asbestos-related lung cancer, or asbestosis, keep in mind that there is a good chance that you’ll qualify for considerable compensation. Don’t forget to fill out our form to get our free Financial Compensation Packet, filled with information on the leading asbestos and mesothelioma attorneys in your area. If you have questions or need additional assistance, contact us at 800-793-4540.

article originally  : mesotheliomalawyercenter.org 

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Hardcore Chest Workout to Get Massive Aesthetic Pecs

Developing big chest is a dream of all the body builders. They make you look impressive, giving emphasis to all the other shredded muscles.
However, massive chest are not something that comes for granted. You need to earn them. It takes dedication, good planning and hardcore approach both in training and in your diet. That is why we’ve decided to share with you our hardcore chest training program that will get your chest pumped like boulders.

PLANNING THE WORKOUT

Before starting with our hardcore chest training protocol, you should be well prepared, as this routine requires all your physical strength. So, make sure that you’ve had a good rest, follow a solid muscle building diet and take a proper warm-up before starting your workout.
Since this chest pumping routine is extremely demanding for your body, you might want to consider taking some supplements in your diet. If you opt to go for this you can include:

• Creatine monohydrate
• BCAAs (branched-chain amino acids)
• Natural testosterone boosters (yes they do work, if they contain these ingredients)
• Pre-workout supplement to get you amped up before the workout

STARTING THE ROUTINE

After finishing your warm-up consisting of 10 minutes on a treadmill and few light bench presses proceed to the following exercises.
Incline barbell bench press (6 sets with 7 reps each)
After doing the incline bench press, you are ready for the next circuit, that consists of repeating several exercises for three times.
A1 – Dumbbell bench press (negatives 8 reps with a 8 second negative)

Start with the dumbbells in top position and lower them to the bottom in steady and slow movement. Here your partner picks up by helping you lift the dumbbells back.
Because in this exercise you practically do only half of the movement, you should choose some more challenging weight.
A2 – Dumbbell bench press (normal lift – 10 reps)
For this exercise choose a 20-30lbs lighter weight than the one used in the previous exercise.
A3 – Dumbbell fast bench press (10 reps)
Choose lighter weights than usual. The key of this exercise is in the explosiveness of your lift. You start at top position doing a 3 seconds negative. Once you get to the bottom position, explode the weights back up. After completing the circuit of exercises take a rest for 2 to 3 minutes. Then, repeat the same exercises for two more times.
Now, you can continue to the final exercise for finishing your chests. You can either choose to do push-ups, or cable-flies, or both. Do 3 sets till failure. In the case of the cable-flies you should choose weights that allow you ding at least 9 reps.
If you choose to try this hardcore routine keep in mind that it’s very demanding and that sticking to the three above mentioned rules is crucial.  So make sure that you are well rested and thoroughly warmed up before you set off. You might also want to try some natural testosterone booster, as this protocol requires every bit of your energy.
You might feel sore the first time you try it, but with proper recovery you’ll be able to do it once a week on your chest day. A the results will be truly rewarding.
Good luck.

article originally : fitnessandpower.com

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5 Movements to Reverse the Spinal Issues Caused by Excessive Sitting

Every office job or any job in a corporate setting entails a lot sitting for prolonged periods of time. Even though it’s not explicitly stated, sitting is pretty much a job description that many employees have. That’s because their work means sitting for 8 hours per day, 5 or 6 days per week while looking at a computer screen.

Sitting for long periods of time can be the cause for a multitude of health issue like edema, varicose vein, pain in the lower back muscles and many others, that if left untreated can create bigger health problems in the long run. That’s no reason to panic, because we have just the right advice for you that could remedy that in the form of five exercises:
You might like : Sitting Increases the Risk of Dying Early

1. Glute bridges

Lie on your back, bend your knees and keep the feet on the floor. Then, raise the butt and the hips in a way that the body is in a straight line. Hold the position for a few seconds then lower the butt and hips down. You finished one rep. Try doing 4 sets of 12 repetitions. If you find that easy, add additional load and hold it on the thighs while executing the reps. This movement develops the glutes and hips and has an effect on the abdominal muscles as well.

2- Glute bridges

Kneel in front of a wall with your back facing the wall. Put the leg you want to stretch up against the wall with the toes on the actual wall surface. Support on your knee which should be standing right at the base of the wall. Bring the other leg into a lunge position and lift the torso up. The closer your knee is to the wall, the greater the stretch.

Remain in the position for 2-3 minutes. Afterwards, switch legs.

3 - full squat

Photo credit CrossFitMurrayfield.com

With this squat variation you get into a squat position with the feet on the floor, with the back rigid and straight and the but going as low as you can. Something similar to a baseball catcher stance. You are supposed to feel a stretch in the legs, groin and back.

4 - Leg swings

There is a chance you’ve probably seen someone doing leg swings but weren’t sure that they were doing exactly. This exercise is meant for loosening the muscles and stretching them.
It entails holding onto something to keep balance and then swinging the leg in a back and forth motion as high as you can go. You can start doing the swing with each leg one at a time and then side to side. Do 20 swings of both motions.

5. Fire hydrants

This article originally appeared on : fitnessandpower.com                                                   

                                                                                 

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1 Remedies for Lagging Upper Pecs 6

The pec deck - and similar flye machines - allow you to really bombard your inner chest and get a great stretch on your entire pectoral complex. But, Gunter says, keeping your elbows high and parallel to the floor will allow you to bring the upper pecs into play as well.
                                                                                                 

                                                                                        

This article originally appeared on : muscleandfitness.com

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2 Remedies for Lagging Upper Pecs 6

Incline dumbbell flyes are a great way to not only add mass to your upper chest but to etch in freaky detail. Gunter does a variation where his palms remain pronated throughout the movement. This version involves the front delts a bit more but, according to Gunter, "facing the palm forward, it gives you even better tension in your upper chest and it stretches the upper pecs."
                                                                                                       

                                                                                           

This article originally appeared on : muscleandfitness.com

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3 Remedies for Lagging Upper Pecs

"Using dumbbells will give you a completely different kind of tension and range of motion than a barbell," says Gunter. "Make sure that you don't get locked into using the barbell on inclines all the time, or any of your angles for that matter."
                                                                                       

                                                                                    

This article originally appeared on : muscleandfitness.com

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4 Remedies for Lagging Upper Pecs

Think about this as you would the deadlift. With the deadlift, you work without the benefit of elasticity or momentum, pulling the bar from a complete rest on the floor. This builds strength and power quickly through the positive portion of the movement. Power presses are the same idea. Think about this as you would the deadlift. With the deadlift, you work without the benefit of elasticity or momentum, pulling the bar from a complete rest on the floor. This builds strength and power quickly through the positive portion of the movement. Power presses are the same idea. As you get stronger through each range of motion, lower the safety pins.
                                                                                                               

                                                                                

                                                                                           

This article originally appeared on : muscleandfitness.com

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6 Remedies for Lagging Upper Pecs

Build a chest that's thick and rock solid with these 6 bodybuilder-approved tips. 

The upper chest is an area that many lifters tend to ignore in their quest for a bigger, thicker set of pecs. The flat bench, admittedly, is incredibly effective at bringing up your overall chest mass because you can handle more weight. But if you're looking for a complete, polished look, then dedicated upper pectoral work has to be a part of your program. Gunter Schlierkamp, a professional bodybuilder, is a big proponent of balanced pec training. While he will also admit that flat benching is crucial for overall chest development, he says that the only way to bring this area up is to attack it with the same ferocity as your other bodyparts. Here are his top six tips for blowing up that upper shelf of your torso.

                                                                                         

                                                                            

This article originally appeared on : muscleandfitness.com

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5 Back Training Mistakes You Aren’t Even Aware You Are Making

The muscles comprising your back belong to the biggest and most complex groups of muscles in your body. If we began to analyze them separately we would see that they are actually two separate groups of several bigger and smaller muscles, like the rhomboids, trapezius muscles, teres major and minor, the lats (latisimus dorsi) and the spinal erectors.

They all act as the primary back movers and stabilizers. Just because of the fact that there are so many muscles makes back training one of the more complex tasks in the gym. The majority of people have absolutely no clue about the multitude of training mistakes they are constantly making. That is why they execute the exercises with a very poor body posture and form. This goes especially for deadlifts and bent-over rows. This epidemic of poor exercise execution leads to injuries to the spinal ligaments and various other very serious injuries. In this article, we present to you the five most common back training mistakes lifters make. You might like : Five Tips to Lose the Stubborn Back Fat Forgetting to retract the scapula and having a loose spine during the lift Scapular retraction and keeping you back arched will allow the spine to be in a neutral position during the execution of any movement. Having a loose spine during exercising will put an enormous strain on the ligaments of the lower back, increasing the likelihood of a back injury tremendously. When you retract the scapula and keep the spine and torso tight and rigid and in a neutral position, you engage the back muscles, putting the ligaments into a much safer and proper position. Spine hyper-extension or extending your back too much This is a very common mistake seen in many inexperienced lifters. It is most commonly seen at the top position of a deadlift, but it can also be seen during back extensions, where lifters often go above the healthy movement range of the joint and expose themselves to the risk of injury. You need to be aware of the fact that hyper-extending your back is not a safe position for the spine, even more so if you add additional load to it. It puts a tremendous stress on the posterior vertebras and can cause slipped discs.

Not incorporating dynamic stretching and exercises for shoulder mobility This might sound a bit counterintuitive at first, doing shoulder mobility exercises on a back day, but stay with us. The answer is actually very simple. The majority of back muscles share a same insertion point in the shoulder girdle. That’s why the lack of healthy shoulder mobility and tightness in the back muscles can ultimately cause serious shoulder and back injuries. Dynamic stretching and mobility exercises will improve the mobility of your joints, their range of movement and promote elasticity in the fascia which will ultimately lead to a diminished risk of injury. Using straps or belts too much If you already haven’t got some medical reasons to use them, using them should never be a standard practice. The reason why belts are used is to create air pressure in your abdominal cavity that will protect the spine while you are lifting relatively heavy loads. Using it every time, though, defeats its purpose in a way since you won’t allow the core to strengthen itself in a proper way, leaving a weak link in the posterior chain. The same goes for straps. Using them too often won’t allow you to strengthen your grip, which is a crucial part of any proper training regimen. Using a grip that is too wide It’s not uncommon to see lifters use extremely wide grip when doing pull-ups, lat pull-downs or bent-over barbell rows, with the false notion that using a very wide grip will somehow widen the lats. On the contrary, pulling like this can lead to a shoulder joint injury. The optimal wide grip is a bit wider than a shoulder-width grip and should serve you well in all pulling movements. You can achieve the desirable wide and thick look of your back with the proper training of the back muscles which can be safely done with the proper pulling grip. You might like : Protect Your Back With This Daily Routine
 This article originally appeared on :fitnessandpower.com .

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8 Awesome Exercises to Get In Shape Quick

5. Bench Presses

Incorporating bench press into your workout will also help you lose unnecessary pounds while training your chest and triceps. After you lie back on a flat bench, grip a barbell above you in a shoulder-width position.

Make sure your arms are almost fully extended and lower the bar until it touches the chest. After a short pause, push back the bar to the starting point and repeat the same process again.

6. Squats

Many bodybuilders perform squats as one the best exercises to grow massive legs and burn a tremendous amount of calories. You can do it, too, by positioning your feet a bit more than shoulder-width apart.

Then, hold a barbell across your upper back and take the barbell of the bar. Slowly squat down until your hips are aligned with your knees and then move back up to the starting position.

7. Barbell Lunges

One more exercise that will help you strengthen your legs is performed by crossing a barbell across your upper back.

Move one step forward with your right leg and sink into a lunge, so both legs are bent while your back knee getting as close to the floor as possible. Move back up and complete the same process with your left leg.

8. Swimming

If you’re bored of using weights or jogging, you should spend more time swimming. This is because if you swim intensively, you can burn more calories than while you’re jogging and give work to your entire body muscles.

So, don’t be afraid to use less popular ways to lose weight just because fewer people do it.

Watch this video about easy but effective fat-burning exercises below:

-                                                                                                      

                                                                                               

This article originally appeared on :  spotmebro.com

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8 Awesome Exercises to Get In Shape Quick

Are you enjoying yourself by eating lots of food with your family and friends, but you don’t know how you should lose the excess body fat that builds up from consuming too many calories? If so, then you need to know the most effective exercises needed to get back in shape in a short period of time.

Most of these exercises should be well-known to you, so all you need to do is stick to it – and repeat these exercises more often until you reach your desired results.

1. Push-Ups

-Doing lots of push-ups is a great way to not only strengthen your chest, triceps and biceps, but also lose excess body fat. So, make sure you perform more push-ups not only in the gym but also while you’re at home and in your spare time.

Start doing push-ups by touching the floor with your palms beneath your shoulders while keeping the core straight. Then, slowly lower yourself until your chest is an inch away from the floor and return to the starting position.

2. Pistol Sit-Ups

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This is another exercise you can do wherever you want, like push-ups, because you don’t need equipment to perform it. Complete pistol sit-ups by lifting your right leg to a 90-degree position so that your left leg would be parallel to the ground.

After that, do everything the same as you do while performing regular sit-ups but use only one leg. Make sure to keep yourself balanced so you don’t fall on the floor.

3. Deadlifts

If you want to perform more challenging exercises, you should do deadlifts as they put a lot of strain on your back and legs.

Begin deadlifting by standing behind a grounded barbell. Bend your knees so you can grab the barbell while keeping your back and hips straight. Then, push your hips to lift the bar upright and finally push your hips back to lower the bar.

4. Bent Over Rows

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This is another exercise that requires using heavy weights to build muscle mass and burn calories. Also, it’s especially great for those who want to strengthen their traps.

-Begin this exercise by holding a barbell in your hands while making sure your knees are bent and your body is almost parallel to the floor. Make sure to keep your back straight and core tight as you row the barbell closer your chest, then lower the weight to the starting position.

Continued on the next page… 

                                                                                                                       

                                                                                                          

This article originally appeared on :  spotmebro.com

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