Strength Training: Hammer Curls

Weight lifting and strength training can provide many benefits such as improve physical health, increase strength, enhance athletic performance, and can even help individuals mentally by improving self confidence. However, if bad techniques are practiced injuries can be endured. Within these blogs I will provide pointers to ensure correct techniques and will also share my experiences  performing these exercises.

The book I chose to use to complete this project is Strength Training Anatomy Third Edition by: Frèdèric Delavier. This book gives exercises that you can perform while at the gym or in your own home. Along with the exercises the book also provides diagrams of what muscles the specific exercise is strengthening and includes instruction on how to perform the exercise properly. While reading this book I noticed that I was practicing poor technique and form while weightlifting particularly while I was doing hammer curls. Throughout this blog post I will inform you how to correctly do hammer curls and how to practice proper form to avoid injury.

To begin start with one dumbbell in each hand and with your feet shoulder width apart. For beginners I recommend to use 15 pound dumbbells or less so you can master proper procedure before moving on to heavier weights. Inhale and lift the dumbbell so it is parallel with your shoulder. After that, slowly release the dumbbell to your side and remember to exhale. Breathing during exercise is key because your muscles need oxygen.

According to the author "This is the best exercise for developing the brachioradialis. It also develops the biceps brachii, brachialis, and, to a lesser degree, the extensor carpi radialis brevis and longus" (Delavier 9). So, this workout is very beneficial because it strengthens multiple muscles in     your arms.

Proper angle to begin hammer curl. 

While I was performing this exercise I learned several things about improper technique and how to prepare yourself for this work out. The first thing I learned is to always keep your elbow at a 90 degree angle as you raise the dumbbell up towards your shoulder (Delavier 8). If you do not keep a 90 degree angle this can lead to elbow injuries because without the proper angle you are putting too much stress on your elbow.

Another thing I learned during this exercise is it is essential to keep a good posture and to tighten your abdominal muscles while doing this exercise. This is extremely important because if you don't you may injure your back from leaning back and using motion to lift the dumbbells.

Finally, I learned that wearing shoes is also very important even if you are exercise in your home. If you are worried about damaging your carpets I recommend that you buy a exercise mat so you can preserve your clean carpets and keep your parents happy.

Overall, I enjoyed performing this exercise because it is beneficial for improving strength and helps build arm muscle. Since dumbbell curls and hammer curls work the same muscles, which exercise of the two do you prefer to perform?

Works Cited
Delavier, Frédéric. Strength Training Anatomy . Third ed., Human Kinetics, 2010.

Improve your body for soccer

Having on field skill is great, but in order for your body to perform these tasks, you must be strong and in shape. In order to do so, you must workout and get stronger so you can power through contact from your opponents. Ace says "To be on your game all of the time, you need to make sure that you are getting in the right work outs" (McCloud). While I have played baseball my whole life, my idea of work outs consist of a lot of upper body and core work.

One workout Ace recommends to do is Power Jumps. "When you can do a powerful jump, you are getting some new effects on your leg muscles. You can work all parts of the leg with these jumps" (McCloud).

"Then use all of your might to jump as high as possible" (McCloud)

"Get into a half squat to start" (McCloud) 

I completed 10 sets of 20 reps each of this workout. Ace was right, these power jumps truly engage all of your leg muscles. Doing these types of workouts will surely add to your muscle strength and endurance, both of which will pay huge dividends on the pitch. What do you do to get stronger? Comment some workouts for the sport you play.

The First Strategy for Becoming a Better Soccer Player

Growing up, I was involved in many different sports and soccer was one of the biggest ones. In second grade I made the switch from soccer to football and kind of regretted it. That’s why I chose the book “Soccer Strategies,” by Ace McCloud. I have an athletic background so my footwork is good, but that’s only the basics that’s needed to become a successful soccer player. I’m not trying to be the next Cristiano Ronaldo, but being able to impress my family and friends who are soccer lovers would be pretty cool. The book “Soccer Strategies,” claims to have “The Top 100 Best Ways to Improve Your Soccer Game.” Having this on the cover really caught my eye and it seemed to be exactly what I needed.

               The first strategy the book lists is the endurance of the player. Page 13 tells us that it is highly recommended that players have an activity outside of soccer that keeps them in shape and conditioned (McCloud 13). Luckily for me, I play basketball at Kentridge. Coach Jamison doesn’t take conditioning lightly, and has us run for very long periods of time. This is a bonus for me because my endurance and stamina will most likely be higher than someone else that didn’t play a sport in the off season.

               Ace McCloud also offers helpful YouTube links that give a visual representation of great workouts that can be done to improve your endurance. One example of Ace’s helpful tips also comes from page 13, when he says “Here is a good YouTube video from MOVE-MENT you can check out called: Run Faster in one week! DO THIS!!!” (McCloud 13). I’ve only been doing these workouts for a few days but I’m already starting to see some results. I’ve become quicker on feet and have started coming in first during conditioning at basketball practice.

               So far, this book has taught me many things that are needed to become a better soccer player. It covers everything from what you eat, your mentality, physical abilities, and drills that will help you become better with dribbling and shooting. 

What do you guys do to stay in shape and maintain endurance? Is soccer one of the most popular sports at Kentridge? Slide your opinion in my comments👍

McCloud, Ace. Soccer Stategies. N.p.: n.p., n.d. Print.