Phil's Journal: YOU Do the Legwork!

So why the Hotel.com logo you say?

I was working out at a gym in MA recently and came across a Hotel.com ad with a tagline that read something like, "You Do the Upper Body Lifting and We'll Take Care of the Legwork" (surprisingly, Google could not find me a source to confirm the exact tagline or image of the ad).

OK, you likely get what Hotels.com point is. I read it differently:

Being Mr. Adamant about including leg exercises like squats in weekly weight lifting routines (see Fitness 101: Dumbbell Squats), the ad had me saying to myself, "So appropriate to be posted in a gym".

Many individuals, especially guys, will pound out arms, chest and back exercises, but when it comes to leg day, avoid it like the plague. Or they may justify a leg workout by doing a few sets of leg extensions, running for 20 minutes or walking the dog.

Come on people! Do not neglect the best workout opportunity of the week. A few sets of properly performed squats or deadlifts are not only great for leg strength, shape and definition. They help strengthen the lower back, abdominals and require every muscle fiber in your body to complete them. Turn up the intensity a little bit, and squats and deadlifts also give you a nice little cardio burst (similar to doing a wind sprint).

Moral of this little deity: Do the upper body lifting AND take care of the legwork!

Enjoy and be enlightened

Weight Training 101: Dumbbell Squats

Primary Muscle Group(s): Legs (Quadraceps, Hamstrings) and Buttocks (Gluteals)

Proper Position: In a ready position (above left photo), begin with legs shoulder width apart with the feet parallel or slightly pointed out. Flex the hips and knees, keep the weight over the ankles and a slight forward lean in the trunk.

Proper Technique: Begin with the knees slightly bent and slowly begin to lower the body as far as you can while maintaining a natural arch in the lower back (above photo right). Contract the gluteal muscles and hamstrings. Slowly begin to straighten the legs while keeping your weight over your ankles. Return to your original start position while maintaining proper spinal positioning.

Essential Tips to Avoid Common Mistakes: Avoid having your heels come off the floor. Have the shoulders aligned with the knees and the feet. Keep the shoulders back, with a natural arch in the lower back and the head and neck in a neutral position. Remember to inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Phil's Notes: Playing the deserted island game, if I could only take one exercise with me, it would be squats. No leg machine will ever match the benefits of a properly done squat movement. Aside from working your leg muscles, squats help strengthen virtually every muscle in your body including lower back and abs. So many people get intimidated by squats. They immediately envision the traditional heavy squat with the bar grinding down on the back of their neck and shoulders. Hey, bar squats are great too when done properly, but dumbbells are pretty awesome in their own right (great for home gyms with tight space). Start off light and pay more attention to form rather than how much weight you can do. Heck, try with no weight for a few sets of 20 for a session or two to get the form down.

Exercise Description Source: Fitness: The Complete Guide by International Sports Sciences Association