Eccentric Leg Exercises

Barbell Exercises: The Big 5

Both beginning and advanced weight training programs alike utilize 5 basic barbell exercises.  All you need is a barbell with various amounts of plates, a bench and some kind of squat support.

The Big Five Lifts

The big five lifts are Squats, Deadlifts, Flat Bench Press, Overhead Press and Rows and are called such because:

• Each exercise is a compound exercise that hits all the major muscle groups

• More weight can be utilized with these lifts than with their variations or isolation exercises that work the same body parts.  For instance, more weight is used on the press than with lateral dumbbell raises.  More weight can be lifted with the flat bench press than with the incline press.  More weight can be lifted with the Back Squat than with the Front Squat.

Back Squats

The Back Squat (or called simply the Squat) is great for developing overall lower body and core strength such as the quadriceps, hamstrings, lowering back and abdomen to name only a few.  A set of heavy squats actually hits every muscle in the body.  It is sometimes called the king of lifts (sometimes, however, the Deadlift gets that title).  The Back Squat is called such because the location of the bar is on back of your body behind (in back of) your neck.   There are two different bar positions for the back squat.  The bar may be in the powerlifting (low bar) bar position in which the bar is against your shoulder blades or it may be in the Olympic bar (high bar) position resting on your trapezius muscles.  The back is arched.  The feet are placed fairly far apart when powerlifting but closer together when doing an Olympic style Back Squat.  The difference between low bar and high bar squats is that low bar squats utilize the posterior chain more and more weight can be lifted.  For both types, the thighs must be at least parallel or below parallel at the bottom of the lift.

Deadlifts

The Deadlift puts fear into beginning lifters when it really shouldn't because it is quite safe when done correctly.  The Deadlift, like the Squat, is also sometimes called the king of lifts because a set of heavy Deads hits all the muscles of the body and usually (but not always), a lifter can pick up much more weight in a Deadlift than they can Squat.

The Deadlift is classified as a pulling exercise.  The barbell and plates rest on the floor.  In the Conventional Deadlift, your feet are about shoulder width apart.  You arch your back and with a combination crouching, bending over motion (remember to keep back arched), you grasp the bar with both hands a little more than shoulder width apart and pull upwards to a standing position.  The Deadlift will hit every muscle in your body.  Lifters usually feel it in their grip, traps and the posterior chain.  The posterior chain is every muscle grouping in the back of your body from including but limited to heels, calves, hamstrings, lower back, middle and upper back, traps and neck.  After you get quite strong doing them, you probably shouldn't do them more often than once every week or two because they put a terrific strain on your central nervous system.

Flat Bench Press

Some veteran lifters say that the barbell bench press is more or less just an egotistical exercise.  Most beginners don't train correctly with it and so they injure their shoulders or worse, they tear a pectoral muscle.  Weight training beginners who are new to this lift don't realize that without proper form, it is very possible to get badly injured.  Like all the major lifts, it also requires a bit more study of it than merely walking into a gym and "just doing it."  It is arguably much safer to do variations of the lift such as Incline or Decline Presses.

A few key things to keep in mind when performing the Bench Press:

• Exercises to toughen and beef up the shoulders and triceps should be done as assistance exercises to prevent injury.  Many inexperienced lifters think that the best assistant exercise for the Bench Press is dumbbell flys.  This is incorrect.  Forget the flyes and focus on dumbbell lateral raises and triceps presses to help assist your Bench Press.

• Warm up with at least 3-5  sets using lighter weights.

• When lying down and pressing, keep your shoulder blades pinched together and flex your lats.  Arch your back use your triceps to press.  Your legs should be hooked backwards as far as possible with the balls of the feet pressing against the floor.

Bench Presses when done correctly using a very stiffly coiled bodily posture actually are a whole body exercise when done correctly but they primarily work the front deltoids, pectorals and triceps.

Overhead Press

Many debate as to the difference between the military press and the overhead press.  Veteran lifters refer to it as simply the Press.  An overhand grip is use with both hands to press the bar overhead from either a sitting or (usually) a standing position.  The Press used to be an event in the Olympics.  It was supposed to be a non-technical lift that exhibited pure strength as opposed to the Snatch which depended very much on timing and skill.  The Clean and Jerk lift was to show skill and strength by combining the Snatch and the Press along with the Snatch and Clean and Jerk.  The Press was discontinued after 1972 because the form of the lift was not enforced by the judges; many lifters were leaning back too much with back flexion when performing it making it resemble more of a bench press than an overhead press.

To do the Press, stand up straight and with an overhand grip either take the barbell off a rack or clean the weight.  Keep your feet close together, squeeze the buttocks and push the bar overhead locking the elbows.  The press is good for developing the front deltoids, triceps and core muscles.

Bent (over) Barbell Rows

Some coaches advise that if you do heavy Deadlifts, you don't need to do any rowing.  This advice has some credence because many commonly discover that if they do Deadlifts, the reps and weight on their rowing will usually go up on a fairly regular basis.

If you don't do any rowing at all, however, you will probably feel that something is missing so just go ahead and fit them into your workout.  Bent Rows work your lats, upper back (rhomboids), biceps, lower back and hamstrings.  These are many of the same muscles that are used in Deadlifting.  Doing rowing on a regular basis may keep you from being injured on the Deadlift.

You should not do the type of rows that bodybuilders do in which they are only partially bent over and lift the barbell with a narrow grip to their lower abdomen.  This is more or less just a "pulling barbell shrug."

The best bent over rowing exercise is called the Pendlay Row and is done with the upper torso parallel to the ground and performing each rep in a sort of rest-pause fashion in which at the eccentric (down) part of the lift, you release the weight (very) briefly before picking it up again for the next rep.  The barbell is pulled up concentrically to the level of the upper abdomen/lower chest. 

Final Words:  Using a Weight Lifting Belt

All lifting exercises are to be performed nice and smooth without any jerking or bouncing.  The loads you use should not be surprising but rather those you have spent time to work up to.  Some coaches, trainers and so on say that weight lifting safety dictates that you wear a weight lifting belt.  The consensus tends to be that with warm up sets you don't need and shouldn't use a belt.  It would be a good idea, however, to use a belt when lifting anything over 80% of your one rep maximum.  If you use one, then know how to use it, meaning, pull it as tight as possible and push your abdomen hard against it during the lift.  It's your back so take special care when doing these barbell exercises.

DefaultNewest arrivalsFeatured itemsPrice: low to highPrice: high to lowBy RelevanceAverage customer review: high to low

New Balance Women's WW850 Toning Shoe List Price: $89.92 See Reviews For This Product Description Get this classic shoe that will captivate all that set cite on them. Put some extra pep in your step with New Balance's WW850 sneaker. Truebalance technology provides superior comfort and helps tone your muscles while burning extra calories. It's a simple choice for an effortless workout. Features Truebalance balance board technology C-CAP midsole provides cushioning and support Removable full-length insert of ABZORB cushioning provides added comfort

New Balance Women's WW1442KM Toning Shoe List Price: $84.95 See Reviews For This Product Description ? Show your support for the cause in this pink-ribbon toning shoe ? Breathable mesh upper with supportive synthetic overlays ? Comfortable fabric lining ? ACTEVA® ULTRA LITE midsole for lightweight shock absorption ? Innovative rock & tone rocker bottom technology burns more calories and gets legs in shape ? Stabilizing WALKING STRIKE PATH® on rubber outsole ? Part of the Lace Up for the Cure® Collection Accelerate your fitness goals the fast and fun way in this ingenious athletic shoe by New Balance. Fitted with a solid rubber outsole that's curved to propel you forward while toning your muscles and burning extra calories, the ergonomic shoe also features a cushioned collar and tongue, multi-density walking insert, and lightweight style for cool, comfortable workouts. Features Fun and Playful Shoes by New Balance Mesh Upper These Will Make You Love Running Even More Padded Collar and Mesh Tongue Textile Lining

AVIA Women's A9999 Avi Motion iTone Toning Shoe See Reviews For This Product Description The first biomechanically-correct toning shoe that allows your foot to move naturally featuring leather & mesh upper, negative heel engineering promotes muscle activation, lightweight construction & Archrocker - enhances the users rocking motion from heel to toe. Did you ever think you could workout and tone without even trying? All you have to do is walk! This avi-motion sneaker from Avia has the technology that will work--a negative heel promotes muscle activation, forefoot grooves allow for natural dorsiflexion, and the Archrocker promote total bun-toning. Features Imported

New Balance Women's WW850 True Balance Toning Shoe List Price: $120.00 See Reviews For This Product Description Women's New Balance, True Balance WW850 Get a workout with your every step in New Balance's True Balance Toning Walking Shoe. The TrueBalance system joins a C-CAP midsole with a 3/4-length TPU leaf spring system and a rounded blown sole to strengthen muscles and blast away calories. This lightweight design is great for everyday wear whether you have exercise in mind or not. Features True Balance-a special system of components designed to create natural instability

Skechers Women's Shape Ups Breast Cancer Awareness Walking Shoe List Price: $100.00 See Reviews For This Product Description Women's SKECHERS® SHAPE-UPS AWARENESS: You already know Skechers® Shape-Ups are designed to maximize the health benefits of walking, but now they're also helping women with breast cancer. For every pair sold, Skechers® will donate $36 to The Breast Cancer Research Foundation. Shoe features include a curved outsole that rolls forward with each step. You'll experience weight loss, toned calves, thighs, and core muscles, and improved posture. Show your support of Breast Cancer Awareness while obtaining a better walking workout in this shoe from Skechers' Shape Ups line. The sporty upper features breathable mesh inlays and adjustable lacing, while the curved outsole and thick midsole are specially designed to activate muscles while you walk--allowing for a healthier stride. “For every pair sold, Skechers donates $10 to the Breast Cancer Research Foundation” Features For every pair sold, Skechers donates $10 to the Breast Cancer Research Foundation

Reebok Women's EasyTone Reeinspire Walking Shoe List Price: $129.99 See Reviews For This Product Description Women's REEBOK® EASYTONE REEINSPIRE :: Take the gym with you wherever you go! Improve muscle tone in your calves, thighs, and butt just by walking in Reebok® EasyTone Reeinspire fitness walking shoes. EasyTone walking shoes use balance pods in the heel and forefoot filled with soft, cushioned air cells to emulate walking in sand. You'll encourage greater use of your leg and core muscles to get a better workout and look great. Reebok® EasyTone Reeinspire walking shoes feature a blend of durable synthetic leather and soft, breathable mesh uppers for pure comfort. Tighten and Tone with Reebok EasyTone What are Reebok EasyTone shoes? Reebok EasyTone shoes help tone key leg muscles with every step you take. They're well-designed, stylish training shoes that you'll wear everywhere you go. How do EasyTone shoes work? Balance pods are built-in under the heel and forefoot of the shoes. The balance pods are designed to create natural micro-instability with every step, forcing key leg and glute muscles to adapt, and encouraging toning. You'll truly feel the difference. Reebok EasyTone Balance Pods act like Stability Balls under your feet   When would I wear EasyTone shoes? EasyTone shoes are designed with style in mind, so they can be worn during normal day-to-day activities - from work, to school, to shopping - and everything you would normally do in a day. They help tone key leg muscles, and they look great. What muscles do EasyTone shoes tone? Your legs and butt. Anatomically speaking, targeted areas include key muscles in the gluteus maximus, hamstrings, and calves. Reebok EasyTone shoes increase muscle activity in the gluteus maximus by 28%, and by 11% in the hamstrings and calves   Get a better butt and better legs with every step. With EasyTone Reeinspire, you can get firmer thanks to Reebok's patented sole technology, which simulates walking on sand. Features EasyTone tech unit for muscle toning SmootFit upperfor comfort Molded PU sockliner for comfort Anti-bacterial treatment for moisture management

AVIA Women's A9995 Avi-Motion iShape Toning Shoe List Price: $80.00 See Reviews For This Product Description The Avia Avi-Motion series is "toning in motion"; a shoe that helps tone your body while you walk. This lightweight shoe features negative heel engineering which promotes muscle activation while a forefoot flex grooves allow for natural Dorsiflexion. This shoe employs Archrocker which is a time tested and American Podiatric Medical Association approved design that enhances the users rocking motion from heel to toe in the gait cycle. Also utilized is a Shear Cantilever System. This system accelerates the heel area's ability to rebound to its natural state in time for the next heel strike. Tone while you go with Avia's Avi-Motion walking shoe. It's specially designed--with negative heel engineering, forefoot flex grooves, an APMA-approved Archrocker® shape, and the Shear Cantilever® System--to help get your muscles working while also cushioning and protecting every footfall. Best of all, it's as lightweight as can be. Features iShape Medium (B, M)