How to an advanced back exercise using kettle bells

Continuing our series on how to do exercises correctly, here's ...

The Renegade Row, By Mark Mamo

The Renegade row is an exercise for the back which is quite advanced and is a fantastic anti rotation/stability exercise.  It’s also a good progression if you are currently doing plank exercises.

Because it’s an anti rotation exercise it is very important to limit any movement in the hips and trunk when performing the exercise

Now select a couple of kettle bells. Be sure to pick a weight which is light enough to allow you to do the movement correctly.

Now get into a modified plank position,  where the weight is directly beneath the shoulders and your feet are slightly wider than shoulder width apart. To eliminate a bend in the hips, push the toes into the ground with the heels pointing towards the ceiling, squeeze glutes hard and stabilize the shoulders:

Now Push through the floor with your supporting hand, then slowly lift the kettle bell (up towards the hips) and slowly bring it back down. While performing the movement, push through the toes and continue to squeeze the glutes. When lifting the kettlebell, lead with the elbow.

Dont forget – limit any rotation in the hips and trunk areas. Now do 3-5 reps on one arm. Then switch to the other arm. Perform this exercise 1-2 times per week.

We recommend you ask us to check your form and technique when doing this exercise for the first time, as it is an advanced movement. 

How to do a Lat Pulldown properly by Lisa Hall - Physiotherapist at Newtown Gym

Have you ever wondered am I doing this exercise properly?

Our Video Presenter and Physiotherapist at Newtown Gym, Lisa Hall takes us through the do’s and dont's of performing a lat pulldown  exercise. See the video version of this article here

This is the first in a series of articles on how to do an exercise properly. Remember – doing an exercise incorrectly is not only unlikely to work the targeted muscle group in the desired fashion, it can also lead to injury.

1. Lat Pulldowns - the incorrect technique

Note in this incorrect technique the bar is at the back of the neck and the head pointed down. The Lat Pulldown places a lot of stress on the anterior joint capsule of the shoulder and can eventually lead to impingement or even rotator cuff tears. 

2. Lat Pulldowns - the correct technique part one (starting position):

To start the movement : Lean back a little from your hips. Bring the shoulder blades down and back and pull the bar right down to your chest. 

Squeeze and hold your shoulder down for 2-3 seconds at the end. 

Returning the bar upwards to finish the movement - as for the shoulders; we want those to come down as much as possible. As you raise the bar up, focus on keeping the shoulder pushing down towards the ground. 

About the author:

Lisa Hall is the owner of Physio First based at Newtown Gym and has over 20 years of clinical experience in Physiotherapy. She has developed special interests in the treatment of musculoskeletal injuries, sports injuries, and exercise therapies including clinical Pilates.

Lisa can be contacted on 0401 059 606 or through her website: http://www.physiofirstnewtown.com.au/

Try us out for free with a THREE DAY COMPLIMENTARY TRIAL : www.thenewtowngym.com

Newtown Gym welcomes our newest Personal Trainer - Mark Avraham.

Mark has been exercising for the last 15 years and has a particular passion for strength & conditioning with a focus on good form and technique. Mark believes that less weight performed well can mean more results. It's better sometimes to lift with technique rather than ego!

His other philosophy in training is 'Less talky, More Lifty!

Contact him directly to discuss his services in full : 0406 496 460

ROLL LIKE A BALL - PILATES MOVE GREAT FOR CORE STRENGTH

Here Sandra, our Saturday Pilates teacher explains the 'roll like a ball' pilates
move - great for spinal mobility and core strength

Heel Pain - The Symptoms and Risk Factors

This is part two of Lisa Hall's  (Newtown Gym's resident expert Physiotherapist) in depth look at
#‎heelpain‬ and #‎Plantarfasciitis‬

What are the Symptoms of Plantar Fasciitis? You'll typically first notice early plantar fasciitis pain under your heelor in your foot arch in the morning or after resting.Your heel pain will be worse with the first steps and improves with activity as it warms up.
How Does Plantar Fasciitis Progress?As plantar fasciitis deteriorates, the pain will be present more often. You can determine what stage your are in using the following guidelines:1.     No Heel Pain - Normal!
2.     Heel pain after exercise.
3.     Heel pain before and after exercise.
4.     Heel pain before, during and after exercise.
5.     Heel pain all the time. Including at rest!
This symptom progression is consistent with the four stages of a typical overuse injury.
Ultimately, further trauma and delayed healing will result in the formation of calcium (bone) within the plantar fascia. When this occurs adjacent to the heel bone it is known as heel spurs, which have a longer rehabilitation period.

How is Plantar Fasciitis Diagnosed?Plantar fasciitis is usually diagnosed by your physiotherapist or sports doctor based on your symptoms, history and clinical examination.After confirming your plantar fasciitis they will investigate WHY you are likely to be predisposed to plantar fasciitis and develop a treatment plan to decrease your chance of future bouts.
X-rays may show calcification within the plantar fascia or at its insertion into the calcaneus, which is known as a calcaneal or heel spur.Ultrasound scans and MRI are used to identify any plantar fasciitis tears, inflammation or calcification.Pathology tests (including screening for HLA B27 antigen) may identify spondyloarthritis, which can cause symptoms similar to plantar fasciitis.

Risk Factors for Plantar FasciitisYou are more likely to develop plantar fasciitis if you are:Active - Sports that place excessive stress on the heel bone and attached tissue, especially if you have tight calf muscles or a stiff ankle from a previous ankle sprain, which limits ankle movement eg. Running, ballet dancing and aerobics.
Overweight - Carrying around extra weight increases the strain and stress on your plantar fascia.
Pregnant – The weight gain and swelling associated with pregnancy can cause ligaments to become more relaxed, which can lead to mechanical problems and inflammation.
On your feet – Having a job that requires a lot of walking or standing on hard surfaces ie factory workers, teachers and waitresses.
Flat Feet or High Foot Arches – Changes in the arch of your foot changes the shock absorption ability and can stretch and strain the plantar fascia, which then has to absorb the additional force.
Middle-Aged or Older – With ageing the arch of your foot may begin to sag – putting extra stress on the plantar fascia.
Wearing shoes with poor support.Weak Foot Arch Muscles. Muscle fatigue allows your plantar fascia to overstress and cause injury.
Arthritis. Some types of arthritis can cause inflammation in the tendons in the bottom of your foot, which may lead to plantar fasciitis.
Diabetes. Although doctors don't know why, plantar fasciitis occurs more often in people with diabetes.

To get more information and to find out about plantar fasciitis treatment options: contact our highly experienced resident Physiotherapist, Lisa Hall : http://www.physiofirstnewtown.com.au/

Contact:Tel: Mob: 0401 059606Facsimile: 02 95577619Email: lisahall@physiofirstnewtown.com.au

Newtown Gym : www.newtowngym.com.au

  #heelspur #newtowngym #flatfeet #riskfactorsplantarfasciitis