Q3 MineFit Strength Series Week One
This week, our move marks the beginning of a strength series, which will culminate as a list of the best strength exercises you can do in the shortest amount of time.
Exercises will be illustrated by way of resistance band, and can be transferred to bodyweight, machine, and dumbbell format. Each "Strength Move" will explain the WHY and the HOW while engaging in resistance training and define specific muscle group exercises, with the goals of:
(1) Improving overall body strength
(2) increasing joint integrity and reducing osteoarthritis
(3) reducing chronic injury and strain to shoulders and lower back -- the two most common joints at risk.
Strength Move: Row
This classic "pulling "exercise covers the large group of muscles in your middle back, and engages shoulders to pull back into the proper place in their socket, reducing chronic injury by way of keeping them away of a vulnerable position to strain tendons.
Also, strengthening the muscles of the middle back reduces the risk of lower back injury by assisting movement and lifting without using the various tiny muscles in the lower spine improperly.
Stand tall with a long flat fine, and stay firm through the stomach. Engage in two sets of 15 to 20 repetitions, focus on drawing in your chest open and pulling your elbows back, trying to touch your elbows together behind you as you pull. Perform three times per week.
Please note: this exercise can be performed in a seated or standing position, and, can be transferred to a cable cross machine, or performed bent from the waistline if you have a dumbbell.
The last photo represents our MineFit coach getting "fancy" with single leg balance while pulling a resistance band and is purely aspirational! Please do not perform this version on the worksite. :-)