weight lifting, Dancers Who Lift

Training Tip Tuesday: B-Stance Hip Thrust

Welcome back to another Technique Tip Tuesday with Dancers Who Lift! Today we’re talking, b-stance hip thrusts. The b-stance hip thrust (and b-stance exercises in general) are an excellent way to isolate one side of your body and level out muscle imbalances.

However, unlike single leg exercises, with a b-stance hip thrust or b-stance exercise, you get the added benefit and stability of using your opposite leg as a kick stand. This makes b-stance exercises a perfect bridge between standard exercises and their single leg variations.

Hip thrusts are hard. No matter how many times you do them, they will always get your feeling the burn. And if you’ve tried them, you know single-leg hip thrusts are even more challenging. Enter, the b-stance hip thrust: a perfect way to help you take the leap from two legs to one.

Sure, But What Does B-stance Even Mean?

A “B-stance” describes a lifting set up in which you shift the weight distribution in your feet from an even 50/50 to an 80/20 (sometimes referred to as a staggered stance).

What this does is add more load onto one leg to build additional strength before going all-in and trying to do a single-leg exercise.

Doing this with the B-stance hip thrust allows you to check-in and ensure that you have enough strength to keep your hips level throughout the thrusting motion before we going for it with a single-leg hip thrust.

How to Do the B-Stance Hip Thrust

Lean against a bench or block so your sports bra line is on the edge of the bench/block.

Your legs should be around 90 degrees when your tush is lifted and engaged – if you’re a shorty queen, use two plates under your feet to give you some extra height!

Once your hips are lifted, kick one foot out so your weight is resting on your heel. At this point, 80% of your weight should be in the leg with a flat foot, and 20% should be in your “kickstand” leg.

Now, focus your eyes on your belly button and brace your core, by knitting those ribs together.

Lower your hips toward the ground then, without letting your hips tip from side to side, exhale and lift your hips toward the ceiling. Again, keep your focus on your belly button.

You can do this b-stance hip thrust as a bodyweight exercise or with dumbbells or even a barbell. Choose the challenge that feels right for your body and experience level.

And just like that you know how to do a b-stance hip thrust! If you’re wanting a bit more clarity on form or set up, check out this video of Coach Kierstin breaking down the set-up and execution. You’ve got this!

Wanting more training tips, nutrition advice, or even some free workouts? Follow along on the Dancers Who Lift blog, every week for fresh knowledge drops!

Don’t want to wait? Check out these client favorites: Are Foods Good And Bad? Building a Healthy Relationship with Food, Should Dancers Run? The Surprising Health Benefits of Running, Explained, The Ultimate Dancer Workout for Conditioning

how to do a walking RDL, walking RDL, B-stance RDL

Training Tip Tuesday: Walking RDL

It’s Training Tip Tuesday and you know what that means, another new exercise designed to up your workouts! Today we are talking about the walking RDL.

The walking RDL (walking Romanian deadlift) is a variation on a b-stance RDL. It’s excellent for training imbalances between legs and tests your core strength and coordination.

Ready to learn this lower-body stabilizing move? Let’s go!

Setting up the Walking RDL

To perform this exercise you’ll need a pair of dumbbells and, well, space to walk around.

If you haven’t already mastered the standard deadlift, b-stance RDL, or aren’t familiar with a single-leg RDL yet, take a moment and familiarize yourself with those first.

Now that you have your dumbbells and you’re familiar with the hip-hinge movement of an RDL, let’s take it for a walk!

Performing the Walking RDL

Take one foot and step out about one foot in front of you.

From here, keeping your back flat, abs braced, and your chin neutral, hinge your hips backward.

Your back leg should be acting as a sort of kickstand, with only about 10% of your body’s weight on it.

Drive your hips forward to return to standing.

Step out on the opposite leg and repeat the entire move on the opposite side.

The slower you go, the more power you will experience in this exercise- so, GO SLOW!

Repeat for as many total “steps” as desired (usually 8-10/leg).

Things to Look Out For

When performing a walking deadlift two major issues tend to crop up.

First, it’s tempting to let the weights fall forward away from your shin and allow their weight to pull your body forward. This will decrease your hip hinge significantly and limit the glute and hamstring growth benefit of this exercise.

Instead, keep the weights as close to your shins as possible, forcing your hips to hinge backward in order to lower them.

Another issue to look out for is a rounded back. If you don’t have extensive hamstring flexibility this is something to be particularly vigilant about.

To prevent this, go slowly, checking in with your form in a mirror to ensure your back stays flat. If you do have tighter hamstrings, that will limit the depth of your hip hinge. But, I assure you, your glutes and hamstrings will still work and over time this mobility will improve.

So, commit to good form and you’ll be well on your way to an excellent glute burn.

If you’d like a video for reference, check out Coach Amber’s walking RDL play-by-play video, here.

Want more training tips, free workouts, and other fitness habits to up your game? Give these DWL favorites a read: The Secret to Warming Up for Dance Auditions… The Right Way!, The Stair Down: An Adjustable Stair Workout, Training Tip Tuesday: Hammer Curls

fast workout, fast workout for dancers, workout for dancers, dancer workout

Workout Wednesday: The Fast Workout

Welcome back to Workout Wednesday! Today we are challenging you with a fast workout. This workout clocks in at about 12 minutes, making this the perfect sweat session when you need to get your workout in quickly.

But before you think you’re getting off easy, think again. The trick to this workout is that there are no rests.

That’s right. You’ll perform this fast workout circuit five times straight through without taking a rest.

You ready?

The Fast Workout

Bicycle crunch x 8/side

First up in today’s fast workout is the bicycle crunch!

Lay on your back, with your knees bent.

Engage your core, by imagining your bottom rib is trying to reach your hip bone. This should result in your ribcage knitting closed and your abs pulling back and up.

Next, place your arms behind your head, elbows wide to the side.

Now, using your abdominals, lift the shoulder off the ground.

From here, lift your left knee and twist your shoulders to try and touch it with your right elbow.

Keeping your shoulders lifted and elbows wide, switch sides.

*Perform a total of 16 reps (8per side) then, immediately move on to the next exercise.*

Negative Push-ups x8

Also known as eccentric push-ups, this exercise is a great way to build strength even if the entire push-up is still a bit too challenging for you.

Set up in a push-up position on the ground with legs extended like you are doing a plank.

Keeping the core actively engaged, lower as far down as you can with control, then you can put your knees down and return to the starting position.

*Repeat for a total of 8 reps then immediately move on to the next exercise.*

Side Plank with Crunch x8/side

Ahh the side plank with crunch a double whammy!

Set yourself up into a side plank and extend your top arm so it’s parallel with your ear.

Then, without tipping your hips, crunch your top leg and top arm toward the center of your torso.

Finally, shoot them back out to their starting position.

*Perform 8 reps on each side, then immediately move on to the next exercise.*

Single Leg RDL x6/side

Okay, this next exercise can be done as a bodyweight exercise, with a resistance band, or with a dumbbell. If you choose to use a weight, ensure your form is rock solid to avoid injury and get the most out of the exercise!

For the single leg RDL stand with one leg slightly behind the other. (If you’re using a weight, hold the weight in the same hand as the back leg.)

Then, slowly hinge from the hips, allowing the back leg to lift while the standing knee stays over the ankle.

The weight should slowly skim your shin.

Finally, press your hips forward to return to standing.

*Perform 6 reps on each side, then immediately move on to the final exercise of the circuit.*

Fast Jumping Jacks x15

Okay we’ve reached the end of our no-rest, super fast workout and you might think “I know jumping jacks!”

But, when you do your jumping jacks I want you to actually do jumping jacks.

Visualize your arms like wings. Spread them on the up then, visualize your lats pulling them closed on the down. Doing jumping jacks like this will engage your back and, as a result, get your entire core working.

Do this quickly, emphasizing the “in” portion of the jacks – these aren’t your 10th grade gym class jumping jacks, these are quick, intentional jumping jacks designed to get your heart rate up!

*Perform 15 fast jumping jacks before immediately restarting the circuit.*

Finish it up!

To finish the workout you must complete five rounds of this workout. Ideally you shouldn’t take any rest time throughout this workout — yes, this will slow your pace down, but you can do it!

When you finish, take about five minutes to cool down. This can be a short walk or mobility session.

Then pat yourself on the back and leave knowing you’ve given your body everything it needs in under 20 minutes.

Want more workouts like this? Tune into this blog every Wednesday for another free workout! Can’t wait that long? Check out these workouts and fitness tips: What is a Drop Set and Why Should I Try It?, 1.5 Times: A Time Under Tension Workout, What is a Rest Day? The Key To Unlocking Your Progress

what is a drop set, how to do a drop set?

What Is A Drop Set And Why Should I Try It?

Now that you’re consistently in the weight room, you’re likely hearing some lingo you might not be familiar with. You got sets, reps, and supersets down. But what is a drop set?

Don’t worry, despite it sounding intimidating, drop sets are a great tool for maximizing your time in the gym.

Why Drop Sets?

Studies have shown that there isn’t much difference in hypertrophy between drop sets and traditional weight training sets. However, that same research shows that drop sets can take as little as half the time in the gym.

The reason? Because drop sets are all about training to failure and training to failure is shown to lead to maximum hypertrophy gains.

So, want to learn how to reach failure faster, maximize your muscle gains, and get in and out of the gym in no time?

Follow along.

What Is a Drop Set?

A drop set is a resistance training technique that has the lifter perform as many reps as they can with good form until their muscles fatigue, or they can no longer maintain proper form.

Once they fatigue out, they immediately lighten the weight and perform the same exercise to fatigue again, without resting between weight changes.

How to Perform a Drop Set

So you’ve gone from “what is a drop set” to wanting to try one? Good!

First, choose a weight that’s appropriate for about 6-12 reps.

Then, perform as many reps as you can until you start to fatigue or lose your form.

Immediately drop the weight. Keep in mind, that the more weight you drop, the longer it will take you to fatigue out.

I recommend dropping the weight no more than 20% between sets. You’ll immediately perform as many reps as you can before you fatigue or start to lose form. Do not rest between sets.

You’ll then, drop the weight by about 20% one more time and start your reps over again.

You’ll likely feel fatigued at this point, but if you’re up for it, drop the weight a third time. And, after this set, you’re done!

Things to Keep In Mind

Performing more than four sets (three drops) has been shown to yield no additional benefits so keep your drop sets to four sets tops! Keep this in mind when choosing your weight.

Because drop sets are such high intensity, it’s recommended that you keep to only 1-2 drop sets within a workout.

Otherwise, drop sets are a perfect tool to add to your arsenal when you want to push yourself in the gym.

So, do you think you’ll try a drop set next time you hit the weight room? Let us know if you do! We want to hear all about your lifting wins! And if not, walk into the weight room confidently, knowing if someone asks you “Hey, what is a drop set?” you know exactly how to respond.

Want more fitness tips to keep you feeling confident in the gym? Check out these quick reads: Visualization and Manifestation: The Secret to Achieving Goals?, How to Do a Proper Deadlift: The Ultimate Guide for Dancers, Leg Day: Perform At Your Own Risk

Workout Wednesday: The Isometric Workout

An isometric workout is an excellent way to promote muscle growth. In fact, some studies have shown that isometric training proved to produce greater muscle hypertrophy than traditional exercises. The best part of an isometric workout is the fact that it’s shown to result in less fatigue than traditional dynamic strength training.

A workout that results in big strength gains without exhausting your body? Sign us up!

The Isometric Workout

Today’s workout is focused on exercises you know and love but adding an isometric element.

You’ll need appropriate weight dumbbells (or other weighted object) for bicep curls and rows, two towels, a water bottle, and a mat.

You will also want a way to time yourself as this workout is an AMRAP (As many rounds as possible within a give amount of time)

This isometric workout is circuit style. So, complete the entire circuit before stopping to rest.

That said, it’s a good idea to read through this isometric workout before you start your timer so you can get the most out of your session!

Ready? Let’s dive in.

Iso Rows x 5 x 5sec

First up in our isometric workout are isometric rows!

For this exercise, stand with your feet hip width apart, holding your weights in your hands. Soften your knees and hinge your hips backward, almost like you’re setting up for a deadlift. Make sure you’re bracing your core to prevent your lower back from arching.

From this position, pull the weights back, toward your pockets-not your chest!

Here is where this becomes an isometric workout – hold the weights here for five full seconds. Then, slowly return them to their starting position.

Remember to keep your shoulders down and don’t let your back arch!

Perform 5 reps.

Diamond Push-ups x5

This is the only exercise in our isometric workout that does not, in fact, utilize an isometric hold.

Instead, simply set yourself up into a push-up position. However, instead of placing your hands by your armpits, make a diamond shape with your pointer fingers and thumbs; centering your hands underneath your chest.

These are HARD so, if your range of motion is smaller that’s okay! You’ll get stronger. If you need more stability, or if these are too challenging, try widening your stance by spreading your feet apart.

Perform 5 push-ups in this position.

Again, remember to keep your shoulders down!

Iso Curls x 5 x 5 sec

Alright, next up is isometric bicep curls. There are a few ways to do this exercise but today we’ll work both arms simultaneously.

Once again, stand with your feel hip width apart, holding your weights in each hand.

Next, keeping your arms glued to your sides, curl the weight up toward your biceps. As your lower the weights back down, pause when your arms are at a 90 degree angle.

Hold here for 5 seconds, then slowly lower the rest of the way down.

Perform 5 reps.

Towel Squat and Raise x10 x 3 sec

Okay, we’ve reached the final exercise in our isometric workout!

Grab your two towels by one end with one in each hand. Next, step on the ends of each towel so the towels go from under your foot and up the outside of your body.

Squat down as low as you can, keeping your feet planted on the towels. Now, adjust your grip on the towels so there is only a little slack.

From here, press your feet into the ground and press upward, as if you were trying to stand. The towels will restrict your movement.

When the towels are taught, hold this position for 3 seconds, then release back down.

Perform 10 reps.

Finishing the Isometric Workout

Once you’ve completed the circuit rest for 30 seconds then start the circuit over again.

The goal is to perform as many rounds as possible within 15 minutes.

So, set your timer, it’s time to get to work!

Did you enjoy today’s workout? Tune in every Wednesday for a new free workout. But don’t worry, we’ve got plenty to catch up on if you don’t want to wait until next week. Read: Why Should Dancers Lift Weights?, Making a Split Decision: Tips and Tricks on How to Get Your Splits, Stability Burn: A Dumbbell Workout

Training Tip Tuesday: Dumbbell Overhead Pullover

Hey, Hey! Welcome to another Training Tip Tuesday! Today we are talking about a dumbbell overhead pullover!

Who doesn’t love an exercise that works two different muscle groups at the same time?!?!?

The dumbbell overhead pullover causes a ruckus in the fitness world with much debate over whether it’s a back or chest exercise!

The truth? It can be both!

During a dumbbell overhead pullover, the front of the chest is controlling the pushing movements, while the back powers the pulling movements.

Your Lats assist in moving the muscles, while releasing the DB overhead requires more help from your chest.

That’s why this is one of my favorite chest exercises– because you feel it in your chest, back, shoulders, and core!

Why is this a good thing? Other than a providing a great workout, this compound exercise helps improve your full body stability – an excellent mode of training for any dancer.

So let’s get into it shall we?!

How To Perform The Dumbbell Overhead Pullover

This exercise can be done on a bench or laying on a weight bench.

While doing this exercise we want to make sure we are emphasizing the engagement in our pecs through the whole exercise and not overextending the low back at any point in this exercise.

The Set Up:

You can perform this exercise on a mat or on a bench.

If sitting on a bench, place your feet comfortably on the floor, straddling the bench. Hold the dumbbell with two hands, holding the weight by the one of the bulbous ends rather than the handle. Your hands should create a triangle shape to cradle the weight.

Next, lie back so that your back, neck, and head are fully supported on the bench.

If using the floor, lay on a flat surface with your knees bent and feet planted on the ground for stability. Everything else about the set up remains the same

The How To:

Extend your arms above your chest, holding the weight with your hands. Your arms should form a sort of triangle with your chest as the base. Keep your elbows soft while maintaining a nice straight line. This helps us not overextended our joints and control the weight a little bit better.

Next, keeping your shoulders down, reach the weight back over your head so your elbows are by your ears. Inhale keeping a strong back and core- you don’t want to let your ribs hyperextend! This keeps your lower back supported!

Take your time (about 3 to 4 seconds) to reach a fully extended position where the weights are behind but not below your head.

Finally, exhale slowly and return your arms to the starting position, bringing the weight right back over your chest. Hold the starting position for a second before beginning again.

Having a hard time visualizing it? Check out this video from Coach Melody to get the full visual breakdown!

Wrap it up

And just like that you’ve learned how to do a dumbbell overhead pullover. Unlike skull-crushers, these target a large group of muscles and work your shoulder joint through a large range of motion. If you have cranky shoulders, it might be wise to warm up well before performing this exercise!

Want more Training Tips? Check out these quick reads for more gym hacks, nutrition tips, and game-changers for dancers: Snacks on Deck: Everything You Need to Know about Eating Before A Workout, Training Tip Tuesday: Smith Machine Hip Thrust, A Dancer’s Guide to Managing and Preventing Knee and Ankle Pain