Body Conquest is a leading personal training service led by Ingrid Barclay, with 20 years of experience in the fitness industry. She has displayed high performance skills in the areas of strength conditioning, dietary development and performance development.
As a seasoned competitor, coach and judge, Ingrid provides a wealth of knowledge to clients, encouraging them to live healthier, more active lifestyles.
Ingrid recommends three movements as pinnacle exercises to increase core strength – the deadlift, squat and bench press.
Each are multi-joint exercises that, in Ingrid’s opinion, should form the basis of any resistance based program as they deliver “the most bang for your buck”.
“Having strong back and abdominal muscles have benefits that really enhance day to day life and functionality. When the core muscles of the body are stronger, so is the whole body,” Ingrid says.
“Everything you do is enhanced and the prospects for aging gracefully increase dramatically if you have and maintain a strong core.
Ingrid recommends performing the deadlift, bench press and squat (performed by Ingrid, Renata and Jai respectively in the accompanying images) at the start of each workout for maximum benefits.
Phone 0424 180 093 or visit bodyconquest.com.au for more information.
Deadlift
(03 and 04)
The deadlift is a great exercise to help develop the lower body, back and overall strength, with emphasis on the lower back, hamstrings and glutes. But nearly all muscles are involved.
Firstly, pull the weight up from the floor and stand with both legs straight and shoulders pulled back. It is important to stand in a neutral position to keep pressure off the spine and lower back muscles.
Once clasping the bar with a reverse grip – one hand over, one hand under – drive the weight up from your heels through the legs until standing straight.
When lowering the bar back to the ground, ensure thighs are kept parallel to the ground with your knees directly over your feet. The buttocks should be kept low to the ground during the downward motion part of this step.
Squat
(05 and 06)
Take a deep breath, step under the bar and remove it from the rack. Position both feet about a shoulder width, or slightly farther, apart.
Take another deep breath, contract your abs and descend as though sitting back on a chair behind you, rather than moving in a direct downward motion. Keep your knees in line with your feet. It is crucial you do not let your knees bow in at any stage during the lift. Alter the width if need be.
Most people can and should descend until their thighs are parallel to the ground. Drive from the heel back to the starting position.
Bench Press
(01 and 02)
Lie on the flat bench with your eyes under the bar. Lift your chest and squeeze your shoulder-blades, keeping feet flat on the floor. Grab the bar. Place your pinky finger on the ring marks of the bar and hold the bar in the base of your palm with a full grip and straight wrists.
Take a deep breath and remove the bar from the rack by straightening your arms. Move the bar over your shoulders, locking your elbows. Lower the bar to your mid-chest while tucking your elbows at a 75° angle. Keep your forearms vertical and hold your breath at the bottom.
Press the bar from the mid-chest to above the shoulders. Keep your buttocks on the bench and lock your elbows at the top. Breathe.
The bench press works muscles in the chest, shoulders and triceps, increasing overall upper body strength.
