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Supporting Bars Segmented Rotation

66a633cd6fe911dd969b1811

https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Copy_of_154._Supporting_Bars_Segmented_Rotation.webp

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Segment the rotation; keep hips stable. Common Mistakes: Twisting hips, poor segmentation.

Supporting Bars Segmented Rotation muscle groups

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Bicep Curl

Beginner

+

Dumbbell

Chest

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

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Shoulder Press

Beginner

+

Bodyweight

Quads, Glutes

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

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3 point row

Intermediate

+

Barbell

Quads, Glutes

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Bench Press

Beginner

+

Bodyweight

Chest

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Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Pike Push Up

Intermediate

+

Pin loaded

Chest

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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Bulgarian Split Squat

Intermediate

+

Pin loaded

Chest

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Seated Row (Isolated)

Beginner

+

Bodyweight

Quads, Glutes

Lat Pullover

Intermediate

+

Pin loaded

Lats

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Ab Crunch

Intermediate

+

Intermediate

+

Plate loaded

Quads, Glutes

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Goblet Reverse Lunge

Beginner

+

Pin loaded

Outer Hip

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Shoulder Press

Beginner

+

Dumbbell

Shoulders

Hip Abductor

Beginner

+

Pin loaded

Outer Hip

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Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Step Up

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Leg Raise

Intermediate

+

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Leg Extension

Beginner

+

Pin loaded

Quads

Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Inverted Bosu Single Leg Squat

Intermediate

Plate loaded

Chest

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Cable Chest Fly

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Incline Bench Press

Beginner

+

Plate loaded

Chest

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Cable Tricep Extension

Beginner

+

Plate loaded

Calves

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T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

Pistol Squat

Advanced

+

Bodyweight

Glutes, Quads

Front Squat (Heel Raised)

Intermediate

Plate loaded

Biceps

Ab Twist

Beginner

+

Pin loaded

Obliques

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Calf Extension

Beginner

+

Plate loaded

Biceps

Seated Cable Row

Beginner

+

Cable

Triceps

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Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Seated Cable Row

Beginner

+

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Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

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Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Bench Press

V-Squat

Intermediate

+

+

Barbell

Chest

Dynoball Golf Posture Wall Balls

Plate loaded

Glutes, Lower Back, Hamstrings

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Goblet Squat

Beginner

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Push Up (Decline)

Intermediate

+

Bodyweight

Chest

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Hip Adduction

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Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

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Front Raise

Beginner

+

+

Bodyweight

Quads

Beginner

+

Pin loaded

Chest

Bicep Curl

Beginner

+

Dumbbell

Biceps

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Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Lat Pullover

Intermediate

+

Dumbbell

Lats

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Assisted Dip

Beginner

+

+

Bodyweight

Quads, Glutes

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, anytime fitness - northbridge, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Leg Curl (Lying)

Beginner

+

Pin loaded

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - castle hill, lachie cubis - fitness

Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

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Supporting Bars Segmented Rotation

Supporting Bars Segmented Rotation

66a633cd6fe911dd969b1811

https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Copy_of_154._Supporting_Bars_Segmented_Rotation.webp

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Hanging Knee Raise

Beginner

+

Squat

Beginner

+

Bent Over Row

Intermediate

+

Shoulder Shrug

Beginner

+

Lateral Lunge Med Ball Raise

Beginner

+

Chest Fly

Beginner

+

Bicep Curl

Beginner

+

Handstand Wall Hold

Intermediate

+

Box Jump

Beginner

+

Inverted Bosu Single Leg Sprinter

Intermediate

+

Dumbbell Incline Bench Press

Intermediate

+

Shoulder Press

Beginner

+

Shoulder Press

Beginner

+

Seated Row (Chest Supported)

Beginner

+

Hip Adductor

Beginner

+

Inverted Bosu Single Leg Squat

Intermediate

+

Hack Squat (45 Degree)

Intermediate

+

3 point row

Intermediate

+

Calf Extension

Beginner

+

Decline Chest Press (Isolated )

Beginner

+

Front Squat (Heel Raised)

Intermediate

+

V Squat

Intermediate

+

Bench Press

Beginner

+

Chest Fly