And a Happy Monday to you all! I hope you had a good weekend!
We had much-needed rain here in Memphis. Lots and lots of rain. Farmers are happy. Gardeners are happy. Labradoodles and their sitters? Not so happy.
Still, I had time to
play on Pinterest do some research, which led to the discovery of a new-to-me exercise: Flip Grip Tricep Kickbacks. Here’s a quick video to demonstrate:
Or if you don’t have the time or the inclination to watch the video, I’ll attempt to explain:
- Unless you are at home, put on a shirt.
- Grab a dumbbell in each hand. Or a couple of cans of veggies from the pantry. Or just make a fist.
- Bend forward at the waist until your torso is parallel to the floor. (Or do as Video Joe did: place one leg forward for balance and lean forward–back straight!)
- Bring your arms back so that your elbows are tucked against your side, which would make your upper arms also parallel to the floor. (Like you’re about to punch someone on the floor.)
- With your palms facing forward, bring the weight/can/fist forward (inhale!) to your shoulder
- Exhale as you extend your arm all the way back behind you and then return to your shoulder. (See note about control below!)
- Now, twist your wrists so that your palms are facing backward, inhale and repeat the movement
- Each time you return to shoulder, twist your wrist.
I’m sure that was crystal clear! (Feel free to ask questions if I’ve done nothing but confuse you.)
I added these into my workout this morning, and I like them–a LOT!
A couple of notes about new-to-me exercises:
1. Whenever I attempt a new exercise, I practice the movement first without any added weight at all. This is usually done at home, where no one can get their jollies watching me fall off a balance ball or dislocate my elbow or whatever. It also helps me feel which muscles are affected, and I can get the motion of it downpat.
2. Once I’m at the gym, I start with the smallest weight I can find. At my gym, that’s 5 pound dumbbells, which are not even on the weight rack. They’re stuck over in the corner on the equipment table or even under the table sometimes. I think the Beefy Boys view them as clutter, kind of like the disinfectant and towels.
I did my first couple of sets with the 5# weights and the last one with the 7.5#. No problems, so far. Next time, I’ll do the first set at 5#, and the second two sets at 7.5# and grow from there.
3. In any exercise, but especially kickbacks, control is everything! We can’t just go flopping our arms around every which way (no matter how light the weight!) or someone’s going to get hurt. Guess who that’s likely to be! It’s entirely possible that I have violated The Code of Good Form once or twice and suffered the consequences. (Ow!) Slow, smooth, and steady movement is definitely the way to go!
I’m not exactly a gym rat, but I am something of an exercise geek. Discovering a new-to-me exercise that I like makes me happy! Giddy, even!
Now, go read my disclaimer about my lack of medical degree or any sort of professional training, and then try this one, if you dare! It’s fun! Really! Would I steer you wrong?
Don’t answer that!