Muscular Strength Exercises - 3 Great Muscular Strength Exercises

!±8± Muscular Strength Exercises - 3 Great Muscular Strength Exercises

Finding good muscular strength exercises is not always easy, since it is not only important what kind of muscular strength exercise you perform, but also how you perform it.

You see, the best way to increase muscular strength is by lifting heavy weights and challenging your body to keep up with the pace. A lot of exercises that you see in the fitness media lay a great emphasis on "toning" exercises which really increase muscular endurance by performing a large number of reps on low weights.

This is fine, but it is not the way to build pure brute muscular strength. To do that we need heavy weights on low reps, around 6-8 per set. The last rep should be difficult to complete.

Below are 3 great muscular strength exercises that will work multiple muscle groups at the same time while strengthening your core, to help improve your posture and prevent injury.

Deadlifts

These can be performed with a long barbell bar or dumbbells in each hand. I personally prefer the barbell version, since it helps you keep a better technique and lift heavier weight. Don't cheat on this muscular strength exercise and take care to perform proper technique. You can start on a light weight with this one until you get the technique down.

Put your feet flat beneath the bar, and then squat down to grab the bar in an overhand or mixed grip about a shoulder-width apart. Keep your back and arms straight and your head looking forwards.

Lift the bar by pushing your heels into the floor and extending your hips and knees to full extension. Pull your shoulders back slightly at the top of the movement, then slowly return to the start position.

Bentover Barbell Row

This is one of the great muscular strength exercises for the shoulders, back, lats, and arms. Bend your knees slightly and grab the bar with a wide overhand grip, making sure to keep your back straight at all times.

Now, pull the bar towards your upper waist as if you were rowing a boat (but don't arc the motion), then slowly lower it back down to the start until your arms are straight and your shoulders pulled downwards slightly.

Standing Military Press

A super muscular strength exercise to build the upper shoulders, trapezius muscles, lats, upper chest and back.

This exercise is safer to perform with a high weights rack where you can put the bar at the start and end of the exercise, to avoid straining your back when lifting it off the floor.

Grab the bar in an overhand grip slightly more than a shoulder-width apart. Lift off the rack and start with it just above your chest, in front of you neck. Push the bar up until your arms are almost extended, hold briefly, then lower back to the start position. Repeat.

This exercise can also be done behind the neck, but make sure you have someone to spot you, and / or use a sliding weight rack.

Muscular Strength Exercises - 3 Great Muscular Strength Exercises

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Developing Grip Strength For Golf

!±8± Developing Grip Strength For Golf

For many golfers the most important body part involved in the swing, is the wrist and hand. The action of the wrist and the hand has the greatest effect on where the ball goes. The hand is the golfer's ultimate tool for feel and action of the club. It essentially dictates direction and distance. In the golf swing the wrist must produce as much range of motion at a very high rate of speed as any athletic movement. It comes as no surprise that the left wrist/hand is one of the leading causes of injuries among many professional golfers. Golfers who lack grip and forearm strength will be prone to injuries to their hand, wrist and elbow. The stress is greatest during the downswing portion of the swing. Injuries usually result from overuse or from trauma suffered by hitting a fat shot. Most common injury is tendonitis of the wrist. Easy way to avoid these types of injuries is to begin strengthening the grip and forearm musculature. Here are some great ideas to develop an iron grip for golf.

Power holds: Take a bar and just hold it, like at the top of a deadlift. The key is to load it up with heavy poundage so that you cannot hold it for more than 20-30 seconds at a time (you can experiment with the duration).

Farmer's Walk: Take two heavy kettlebells, grab them and hold them at your sides. Now, walk as far as you can. Not only is this a great exercise for producing grip strength but it is excellent for conditioning.

Wrist Rollers: Take a wooden handle, hang rope from the middle, and put a weight on the other end. Roll the weight up and down, rolling in each direction. Try making the handles thicker if you want to challenge your grip at different angles. Grade your effort by both the number of times you completely roll and unroll the weight, and the speed at which you can roll the weight.
Static Hangs: Grab a chin up bar....and hang for time. This is also a fantastic stretch for your back.

Work on these exercises twice a week for four weeks than once a week, not only will you develop tremendous grip and forearm strength but you develop the muscles surrounding the wrist, hand and elbow to help protect you from injury. For more exercises like these ones go to http://www.back9strength.com and order your copy of Back 9 Strength: The Ultimate Golf Fitness Rolodex.

Developing Grip Strength For Golf

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