How to Do Tricep Dips + Mistakes & Variations

first sit down with your feet in front of your body making an L shape with your torso tall and leg stretched out in front of you then pull your feet in bending at your knees to give more support for your low back place your hands behind your hips making sure you aren't stretched out too far away from your armpits and make sure your fingertips are pointing towards your heels with your palms flat down on the ground and arms slightly bent raise your hips up off of the floor bend at your elbows and slowly let your hips drop back down to the floor bending your arms and putting pressure on your triceps deltoid and shoulders keep your chest open and squeeze your gluts and core to help maintain proper form locking out your elbows at the top of this movement with additional strain on the joints in your shoulders elbows and back be sure to always have a slightly soft elbow even at full lift type and remember your limits it's easy to start locking your elbows out towards the end of your set when your muscles are tired and more vulnerable be careful you don't put too much pressure behind your shoulders or lean too far forward if your neck resembles a turtle otherwise known as turtling then something isn't right keeping your back straight free of hunching over or arching will go a long way in strengthening the correct muscles and also improving balance without harming your rotator cuff always keep your neck straight shoulders away and free of looking like a turtle while bending at your elbows it's common to open out too wide so keep in mind elbows should be under shoulders be sure to keep your elbows bending straight back from your shoulders to avoid strain in your neck or injury to shoulders scaled tricep dips can be made a little easier by limiting the range of motion when performing this exercise just decrease the bend in your elbow and extend in a smaller amount advance looking to work additional muscles in your arms just flip your hands so fingertips are facing away from heels it's a lot more opportune to and requires more upper-body strength especially to perform without injury make sure to keep your shoulders away from ears and continue to have a straight back box variation using a box for leverage is a great way to make this move more intense place a box behind your arms and start with your hips lift it up make sure they're level then drop your elbows straight back behind you bending and going deeper on the dip thanks to the Box height lower and lift while maintaining an open chest and concentrate on keeping shoulders straight you .

Video Description:

Tricep dips are a great compound push exercise design to target the backs of your arms, but also do a great job of engaging your forearms, shoulders, lower back, and chest. What's more, you can do tricep dips at home without any equipment at all, and they're great for both men and women alike.

Lean how to perform the perfect tricep dip with Los Angeles based personal trainer Katie Horning, then discover come common mistakes to avoid during the exercise. Finally, Katie offers some great variations, ranging from scaled to advanced, for those looking to adjust the difficulty.

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The 6 Kettlebell Workouts Every Beginner Should Know

kettlebells are becoming more and more popular in sports clubs CrossFit boxes and personal training studios and for good reason kettlebells are unlike traditional weights or machines in the gym adding kettlebells into your workout routine will give you some serious results and a killer workout hi I'm Deanna Dorman a certified personal trainer and these are six kettlebell exercises everyone should know kettlebells combine cardio and strength-training in one they get your heart rate up while you're building muscle strength and muscle endurance because of this kettlebell workouts are the perfect solution for those with busy schedules because they're quick and efficient workouts the combined cardio and strength training can seriously raise your metabolism helping to increase weight loss and decrease body fat stand with your feet shoulder-width apart and hold the kettlebell with both hand pinch at your hips and allow the kettlebell to hang between your legs use your glutes and hips to power through your heels and explode your hips forward to swing the kettlebell make sure to squeeze your glutes and engage your abdominals the kettlebell should come to about shoulder height and then hinge at your hips to lower back down letting the kettlebell do all the work make sure the swings are smooth and fluid turn the kettlebell upside down and hold the sides of the handle with each hand bring your feet shoulder-width apart and turn your knees and toes very slightly out to the side lower into a squat keeping your abdominals engaged press through your heels to power back up to standing engaging your hamstrings in squeezing your glutes at the top pull the kettlebell in your right hand with the kettlebell directly over your right shoulder bring your feet wider than shoulder-width apart with your left knees and toes turned out hinging at your hips and pressing your hips to the right slide your left hand down the inside of your left leg using your right side obliques press back up keeping your shoulders stable holding the kettlebell in your right hand hinge at your hips and place your left hand on your left side keeping your back straight and almost parallel to the ground pull your right elbow high weaving your shoulder blades back with control lower back down and repeat start holding the kettlebell in a rack position up by your left shoulder step your right foot back into a lunge as you press the kettlebell overhead press through the front heel engaging your hamstrings and glutes to bring your right foot forward and stand as you lower the kettlebell back to the shoulder start on your back with your left arm extended out to the side and holding the weight in your right hands directly over your shoulder extend your left leg out straight and bend the right knee placing the foot flat on the ground using your left arm for support push yourself into a seated position with your right arm still straight up and your left hand flat on the ground lift your butt off the ground supporting yourself on your left hand and right foot there shouldn't be much weight on your left leg and make sure the weight stays directly over your shoulder bend your left legs to place the knee on the ground under your hip push off the left leg and hand to bring yourself into a kneeling position stand up and bring your left foot in line with your right foot with the kettlebell still extended directly over the right shoulder reverse the movement back into the starting position and repeat we're gonna use basic kettlebell movements to gain strength and power be sure to start with a lighter weight to begin you can add two to three kettlebell workouts into your weekly routine for some killer kettlebell benefit for more great workouts and recipes check out paleo hacks calm .

Video Description:

Kettlebells are unlike any traditional weight or machine found in gyms, and kettlebells will give you a workout unlike any traditional equipment.

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How to Do Squat Jumps + Mistakes & Variations

Start by standing with your feet hip distance
apart. Engage your core muscles and slightly push
your chest out, while pulling your shoulder blades back, and together. Place arms on your hips, or in front of your
chest, to help keep you balanced. Bend your knees while putting the majority
of pressure towards the back of your foot, and lower your glutes down and back as if
you were about to sit in a chair. Keeping weight on your heels, continue to
lower your butt down so that your thighs are parallel to the ground.

With control, lift your weight back up, engaging
your hamstrings and calves, and jump upwards, using your lower body strength to spring up
while extending your arms up. Land with feet distance apart and slowly continue
the process of lowering, lifting, and jumping to repeat the exercise. Locking out your knees between the squat and
the jump actions puts additional strain on the joints in your knees and can also lead
to strain in your low back. Be sure to always keep a slightly soft knee,
especially before lifting off of the ground for the jump and the landing. While bending at your knees, make sure to
keep your feet firmly planted at least hip distance apart, with your feet parallel or,
depending on your flexibility, slightly turned out to help your hips.

If your fee are too close together, you're
less stable through your torso, and hips can lose balance, especially during the jump. If your feet are too far apart, there will
be excess strain on your hip flexors, and you can overcompensate by straining your back. Be careful that you don't put too much pressure
on your toes, or lean too far forward with your chest. If you have too much weight toward the top
of your feet, you risk knee strain and it will throw off your balance during the lower,
lift, and the jump. Try to keep your knees over your heels making sure that they don't fall past your big toe during the bend.

Your hips should stay behind your knees with
your torso upright, not pitching too far forward. Half squats are a great way to build lower
body strength until you're comfortable lowering your glutes past your knees on the drop. To limit the range of motion when performing
this exercise, just decrease the bend in your knees during the squat and extend back up
without the jump. Place a weighted barbell, or hand weights
on your shoulders and traps. Carefully lower down, extending knees to a
parallel position to the floor and then repeat, making sure that you aren't staining to hold
the weight above shoulders, allowing your neck to stay long and weight going toward
strengthening traps, shoulders, lats, and back muscles.

With a pair of hand weights, start with your
arms pulled into your chest. Upon lowering your glutes to form the squat,
extend your arms out in front of you. While lifting back up to start position, squeeze
your biceps, triceps, and lats even tighter to engage and use more muscles in your arms
while performing this exercise. .

Video Description:

Don't lock your knees, or let your weight fall too far forward when performing these full-body toning squat jumps!
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