Pull Ups, Rows, Squats and Booty Building

Over the last few weeks, I’ve written some great posts on Redefining Strength covering the differences between Inverted Rows and Pull Ups as well as posts on Squat Variations and workouts to build and strengthen your glutes.

Here are some quick summaries of the articles as well as links if you are looking for something fun to read this weekend to help you change up your workouts next week! (Or well “fun” if you happen to be a fitness nerd haha)

1. Booty Burners – So I’m OBSESSED with glute activation and strengthening and toning your glutes. Weird? Maybe. But I personally believe they are the reason many of us suffer from pain and the reason many of us can’t lift as much as we would like. I also think “Heck yea..Who doesn’t want a freaking amazing ass!?!”

booty-burners-glute-workouts

Anyway, I love glute work. And I think it is super important. Active glutes are strong glutes. They are sexy glutes. And they help make sure that the correct muscles are working so that muscles that can’t handle the load, like your hips and low back, don’t take over and get injured.

That is why I created Booty Burner Workouts. These workouts activate, strength and tone your glutes. And the best part is they are quick and easy and you can do them easily at home.

So if you happen to like working those butt cheeks, check out this Booty Burner Workout post.

2. The Pull Up vs. The Inverted Row – I was talking to a new trainer about pulling and pushing in different planes of motion and we got into discussing the difference between Horizontal Pulls and Vertical Pulls. This lead to us discussing the differences between Pull Ups (vertical pull) and Inverted Rows (horizontal pull).

the pull up vs. the inverted row

But not only did we discuss the differences. We also discussed how Inverted Rows can be used to build your Pull Ups even though they are a horizontal pull instead of a vertical pull.

Click here for more information about each move and some fun Inverted Row and Pull Up Variations!

3. Squat Variations – Squats are a great compound exercise to work your legs and core. But as much as even I love heavy barbell back squats, they can get a bit boring. Plus sometimes you have specific things/muscles you want to target, but you don’t necessarily want to skip your squat day.

That is why it is important to mix up the type of squat you do.

squat-variations

Want to work your core more? Try a front-loaded squat.

Want to build core stability? Try a unilaterally loaded squat.

Want to correct imbalances, work each leg independently and even improve your balance and core strength? Try a Single Leg Squat.

Want to target your inner thighs more? Want to target your glutes more? Want to get your heart rate up?

THEN MIX UP THE SQUAT VARIATION YOU USE!

Here are 30 Squat Variations to check out.

Hope everyone had a great week!

Do you use any of these moves? What are your workout plans for next week!?!

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Posted on July 24, 2015, in Show me yours, Workout and tagged , , , . Bookmark the permalink. 3 Comments.

  1. I need to do more glute activation. I find it really helps my hips.

    • Yes it is super important and is a great way to warm up for leg day! I did a month-long glute bridge challenge where you had to do 50 glute bridges every day. That way at least once a day you are doing something to counteract sitting all day!

  2. Yea the glute activation stuff really really does help! And it is a great way to warm up before a leg day. I even did a month-long glute bridge challenge where you just have to do 50 bridges each day because then at least every day you are doing one thing that is the opposite of sitting!

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