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Squat

 

 

 

Key guidelines to keep in mind: 

-Place the bar on your back. 

-Place your feet to be aligned to your shoulder width. 

-Make your toes point in the direction of your knee. 

-Chest forward and shoulders back. 

-Tighten your abdomen and buttock muscles. 

-Use a neutral back position. 

-Apply strength from your heels.
-Achieve a 90-degree bend in your hips and knees.
 

 

We recommend all 3 foot positions for this exercise:


Foot position 1:

Foot position 2:

Foot position 3:


 

1: Focus on your thigh muscles.

 

2: The most common position for the squat, where your focus is on both the upper leg muscles and the buttock muscles

3: Focus is on the buttock muscles and the adductors. 



 

* Do not train on pain, if your posture does not feel natural, then adjust your foot position to your personal preference.


Deadlift

 

With this exercise, you mainly train your leg muscles, buttock muscles and lower and upper back muscles.

 

Key guidelines to keep in mind: 

-Place your feet at hip width. 

-Make your toes point in the direction of your knee. 

-Grasp the bar just outside of shoulder width. 

-Tighten your abdomen and buttock muscles. 

-Chest forward and shoulders back. 

-Use a neutral back position. 

-Bar stays close to your body. 

-Achieve a 45-degree bend in your hips. 

-Achieve a bend of 135 degrees in your knees. 

We recommend all 3 foot positions for this exercise: 


Foot position1:

Foot position 2:

Foot position 3:



 

1: Focus is on both the thigh muscles and the buttock muscles.

 

2: Focus is on both the thigh muscles and the buttock muscles.

 

3: Focus is on the buttock muscles and the adductors.


 

 

* Do not train on pain, if your posture does not feel natural, then adjust your foot position to your personal preference.


Front squat

 

With this exercise, you mainly train your leg muscles, buttock muscles, lower back muscles and the abs.

 

Key guidelines to keep in mind: 

-Grasp the bar just outside of shoulder width. 

-Place the bar on your shoulders. 

-Place your feet to be similar to your shoulder width. 

-Make your toes point in the direction of your knee. 

-Chest forward and shoulders back. 

-Tighten your abdomen and buttock muscles. 

-Use a neutral back position. 

-Apply strength from your heels. 

-Achieve a 90-degree bend in your hips and knees. 

We recommend foot positions 1 & 2 for this exercise:


Foot position 1:

 

1: Focus on your thigh muscles.

Foot position 2:

 

2: The most common position for the squat, where your focus is on both the upper leg muscles and the buttock muscles.

 

Foot position 3:

 

3: Focus is on the buttock muscles and the adductors.


 

 

* Do not train on pain, if your posture does not feel natural, then adjust your foot position to your personal preference.


Bent over row

 

With this exercise, you train your entire upper back, including your inner and outer back muscles. You also strengthen your torso muscles with correct execution. 

 

Key guidelines to keep in mind: 

-Place your feet at hip width. 

-Use an overhand grip. 

-Take the bar at shoulder width. 

-Apply minimal bend to your knees. 

-Chest forward and shoulders back. 

-Tighten your abdomen and buttock muscles.  

-Keep your elbows close to your body 

 

1: For taller and larger people

The bent over row can also be performed well with dumbbells. Alternating from barbell to dumbbells helps you have a varied training program! 

 

We recommend foot positions 1 & 2 for this exercise: Try both, and make a choice based on your personal preference.  


Foot position 1:

 

1: For taller and larger people

 

Foot position 2:

 

2: For smaller and shorter people.

Foot position 1:

 

1: For taller and larger people

Foot position 2:

 

2: For smaller and shorter people.


 

 

* Do not train on pain, if your posture does not feel natural, then adjust your foot position to your personal preference.


Overhead press

 

With this exercise you train the entire shoulder: all muscles in your shoulders play their own role with this exercise.  

 

Key guidelines to keep in mind: 

-Place your feet at hip width. 

-Tighten your abdomen and buttock muscles. 

-Use an overhand grip. 

-Grasp the bar just outside of shoulder width. 

-Chest forward and shoulders back. 

-Bring your elbows slightly forward. 

-Keep your wrists straight. 

 

We recommend foot positions 1 & 2 for this exercise: Try both, and make a choice based on your personal preference.  

The overhead press can also be performed well with dumbbells. Alternating from barbell to dumbbells helps you have a varied training program! 

 

We recommend foot positions 1 & 2 for this exercise: Try both, and make a choice based on your personal preference.  


Foot position 1:

 

1: For taller and larger people

Foot position 2:

 

2: For smaller and shorter people.

Foot position 1:

1: For taller and larger people 

Foot position 2:

 

2: For smaller and shorter people.


 

 

* Do not train on pain, if your posture does not feel natural, then adjust your foot position to your personal preference.


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