Fitness, Dancers Who Lift

dead bug exercises, dead bug iso holds, isometric holds

Training Tip Tuesday: Dead Bug Iso Holds

As dancers, we are constantly being asked to stand on one leg while the other does all sorts of crazy things. Building stability and strength for that kind of work, requires some *specific* training. Enter: Dead Bug Iso Holds.

If you don’t know how to properly perform the Dead Bug exercise, or if you need a refresher, take a moment and peruse this blog on Dead bug form.

Now that we’re all on the same page, let’s break down Dead Bug Isos.

Why Dead Bug Isos?

These exercises are fantastic for training our bodies to remain rock solid and braced on one side while the opposite side moves freely and independently.

They are also an excellent way to target your deep core muscles and your obliques simultaneously – getting you more bang for your buck in the gym

How Do I Perform Dead Bug Iso Holds?

Lay on your back, then get into Dead bug position by lifting your legs and shoulders off of the ground.

From here, take your right hand and press it as hard as you can into your right knee. Push back against your hand with your knee, keeping your leg from being moved by your hand.

This will *absolutely* light up your right side, forcing an isometric hold in your deep core and right obliques.

From here, extend your left arm and leg as you usually would in a Dead bug.

Perform your desired (or assigned 😏) reps, then switch sides.

Don’t forget to move slowly to maintain your form and get the most out of this exercise.

As always, here’s a form video so you can follow along!

Did you like this Training Tip? Tune In every Tuesday for a new Training Tip!

Can’t wait that long? Here are a few fan favorites: Training Tip Tuesday: Hip Flexor Stretch,Snacks on Deck: Everything You Need to Know about Eating Before A Workout, Training Tip Tuesday: B-stance RDL

exercises for dancers, cross training exercises for dancers

8 Surprising Exercises For Dancers and How They Affect Your Technique

A list of exercises for dancers often includes a vast array of resistance band “point and flex” exercises. Sometimes these lists include yoga flows for mobility or even a flexi-stretcher promising higher back extensions.

And while a lot of these things are excellent dance-specific exercises, they aren’t the only exercises dancers should specifically be doing. In fact, there are a ton of weight-lifting exercises that are amazing exercises for dancers because the muscles they strengthen directly correlate to the moves required of dancers.

Higher extensions don’t come from flexibility alone, you need the strength to hold your leg in the air. And, if you’re like me, doing 10,000 developés has never yielded huge gains in adagio leg extensions. (Despite having the passive flexibility to hold my leg by my ear!)

But do you know what has drastically improved my developé? Weightlifting.

Now, if you’re shaking your head and getting ready to click out of this page, don’t. In this quick read, you’ll get a look at 8 exercises for dancers that traditionally might not be in a dancer’s bag of tricks. Not all of them include weights, but they are all an important part of a dancer’s cross-training program.

So, interested in learning something new? Let’s dive in.

Cross-Training Exercises for Dancers

Copenhagen Plank

When it comes to exercises for dancers there’s not much that can beat Copenhagen planks.

Copenhagen planks are a go-to for adductor and core strength training. But while building your core and inner thigh strength, they’re also training strong, stable pirouettes.

When done with proper form, Copenhagens light up your adductors (inner thighs), stack your hips into proper pirouette alignment, and kick on your obliques.

This trifecta is exactly what you want while turning – not to mention the fact that you’ll be working your opposite hip flexor to train strong high passés!

If the Copenhagen plank is too challenging for you at first, try these modifiers!

Pallof Press

The Pallof Press might be the most deceitful exercise there is. To the untrained eye, it looks simple enough.

“Just stand with your feet firmly planted and push the cable out? OK…”

But the trick is in the form. To get the most out of the Pallof press keep your body square – don’t let your hips twist toward the machine!

As far as exercises for dancers the Pallof press is king in training strong obliques. Studies have shown that this type of exercise activates the deep core muscles more than other types of core work.

How does this translate into the studio? Long, tall, waistlines ready for any pirouette, extension, or kick without a wobble in sight.

Single-Leg Box Squat

Are you craving a strong, stable, powerful supporting leg? Look no further than single-leg box squats.

Training with single-leg exercises helps rectify muscle imbalances while also training balance and stabilization. These are excellent for knee health and they are NOT for the faint of heart.

Unlike pistol squats, to perform these you’ll keep the leg that isn’t working tucked in close to your body. This removes the “counter-weight” effect you get in pistol squats and puts more emphasis on the glutes, hamstrings, and thighs.

And while the gym rats use these to build cute peaches and strong legs, we dancers know these will yield stable fouetté turns, injury-free landings from jumps, and power-packed leaps.

And who doesn’t want to be the girl who’s a jumper and a turner? We LOVE her!

Heel-Elevated Squats

Ahh heel elevated squats. Another favorite at DWL when it comes to weighted exercises for dancers.

This exercise is a favorite of personal trainers for emphasizing thigh strength and improving range of motion.

However, for a dancer, heel-elevated squats yield massive gains in the dance studio.

Remember how I mentioned that this exercise increases your range of motion? That’s because, with your heels in the elevated position, you can reach a lower depth in your squat. This increased depth forces you to build strength from that deeply flexed position.

Why might you want that? When else do we see our hips in this flexed position? Extensions.

Building strength through your entire range of motion is how you build mobility. Mobility is the key to accessing every inch of your flexibility.

And while practicing heel-elevated squats might leave you with higher extensions they also offer you a ton of other benefits in the studio.

The deeper position also requires deeper knee and ankle flexion. This directly helps with pliés, softer landings, and floor-work transitions.

Deadlifts/Deadlift Variations

Good cross-training for dancers is programmed with intentionality. In dance, you’re often labeled a jumper or a turner. But with a good cross-training program, you could become “that girl” that’s both.

Adding deadlifts and their various variations to your program is a fantastic way to improve your jumps.

Deadlifts (mainly) build the glutes and hamstrings – the major muscles involved in high, powerful, jumps and leaps.

And if power or height isn’t something you’re looking for, you might want to know that when we land jumps, our bodies experience forces of up to 7 times our body weight! That means we need strong legs to absorb the shock and land like the graceful dancers we are and not get injured.

Skater hops to Stabilization

Speaking of injury-free leaps and jumps, training single-leg stabilization is an excellent way to ensure you land each jump without ruining your knees.

Not only that, skater hops to stabilization also train single-leg power. When you perform this exercise, instead of relying on reaching your free leg to create momentum, think of pushing off of your jumping leg with as much power as possible. This will decrease your speed but will train power and stability.

Power Skips

I’m sure many of us have had a dance teacher explain that the higher our battement or developé leg in a saut de chat or grand jeté.

How do we train to jump off the ground while lifting the opposite leg? Well, we practice jumping off the ground while lifting the opposite leg!

Power skips train our muscles for explosive plyometric moves (jumps!). However, a lot of fitness and dance requires that we coordinate our brains and our physical bodies. The fact that we are lifting our opposite leg into a (sort of) passé position, trains our neurotransmitters to coordinate the jump and lift at the same time.

Lat Pull-downs

The older I get the more I realize that port des bras can make or break a dancer.

A strong back equals a strong core. A strong core equals unending turns, sky-high jumps, and gorgeous port de bras.

But besides being pretty, using your back to move your arms can facilitate better balances, turns, and higher jumps.

So, when people ask about exercises for dancers, lat pulldowns are one of my number one recommendations. This is because the lats are directly related to how we move our arms – and no one wants to be the dancer with flappy arms.

But WAIT There’s MORE!

Of course, there are tons more exercises that will directly impact your dancing. In fact, this isn’t the first time we’ve talked about how weightlifting can transform your technique.

The most important thing is to remember that exercises for dancers should not always look like dance. There may be correlations or similarities, but by and large, cross-training should strengthen your muscles in ways that dance doesn’t. This will prevent muscle imbalances and goes a long way in preventing injury.

So, which of these exercises will you incorporate into your training?

Want to hear more about what Dancers Who Lift is all about? Give these quick reads a glance: Why Should Dancers Lift Weights?, Leaping For Joy: A Dancer’s Guide on How to Jump Higher, Building Power with Poise: Dumbbell & Band Workout for Dancers

25-minute workout, quick workout, full body workout

Workout Wednesday: A Quick 25-Minute Workout

A workout does not have to be long to be effective. Today’s 25-minute workout will get you sweating and cover all your bases for a full-body burn.

Ready to get started?

Group 1 (3 rounds)

This 25-minute workout is split into three sections. Each section is designed to be treated as a superset. That means you’ll perform a set of each exercise before resting and starting a new round.

You’ll perform this superset a total of three times.

Single leg hip thrust:

First up in our 25-minute workout is the single-leg hip thrust.

Sit on the ground perpendicular to a bench (or couch or bed, etc.) with your back resting against the side of the bench.

Lift yourself up so your sports bra line is leaning against the edge of the bench. (Your body will work as a seesaw, with the bench as your fulcrum.)

To ensure you’re in a good position, lift your hips and walk your feet out so, when your hips are lifted, you’re in a tabletop position. Then, lower your hips back down.

Now that you’re in position, lift one foot off of the ground.

Bracing your core, squeeze your glutes, and press into your grounded heel to lift your hips. You should strive to have your body in a straight line at the top of the thrust. Then, slowly lower down.

**Perform 10 reps per leg, then immediately move on to 90/90s.**

90/90s:

This next exercise seems easy, but it will wake up your hips and core faster than you think!

Sit on a mat with one leg bent at 90 degrees in front of you and the other at 90 degrees behind you.

Keeping your back tall and long, and engaging your abs, flip your legs like windshield wipers.

Squeeze the back glute and extend through the front leg’s hip flexor.

**Perform 5 reps per side, rest for 90 seconds, then repeat the superset.**

Group 2 (4 rounds)

Okay, okay, this next section of our 25-minute workout is not a superset. So, you’ll have a chance to rest between each set.

You’ll perform 4 sets of chin-ups.

Chin-up variations

You get to choose whether you use bands, a pull-up machine, or are strong enough to perform with your full body weight.

Use whatever equipment available that best suits your goals and skill level, then knock out 4 sets.

If you’re using a heavier weight (less assistance) aim for 8 reps per set. Rest for 1 minute between rounds. However, if you get to 8 and feel like you can do more, go for it strong people!

If you’re using a lightweight (more resistance) go for 12 reps per set. Again, rest for 1 minute between rounds.

Group 3 (3 rounds)

You’ve made it to the final superset of our 25-minute workout! Finish strong and push yourself, you’ve got this!

Dumbbell Bench press:

If you don’t have a bench, just lie on the floor. You can also drape a band around your shoulders for a band press if you don’t have DB’s. If you want to really push yourself, grab a barbell and press!

Throughout this lift, make sure you don’t “break” at the wrists – meaning keep your knuckles punishing up towards the ceiling.

Keep your abs engaged, and exhale as you push the weight UP!

**Perform 15 Reps, then immediately move on to the next exercise.**

Double Dumbbell Squats:

Grab two dumbbells, hold them at shoulder height, and drop it like it’s hot.

If you don’t have access to dumbbells, stand on a band and squat. If it’s a busy day at the gym, feel free to opt for the classic goblet squat. Feeling adventurous (and more advanced?) you can do a barbell front squat (holding the barbell in front of your chest.)

Remember to keep your chest up, feet hip slightly wider than hip distance, with toes pointing forward. Make sure your knees track over your toes keep your elbows forward, and abs engaged like you’re doing a plank.

**Perform 15 reps, rest for 2 minutes, then repeat the superset.**

Congratulations! You pushed yourself in this 25-minute workout and now, just like that, you’ve already gotten your workout in for the day. I hope it feels good!

Want more free workouts? Tune into the blog every Wednesday!

Don’t want to wait that long? Give these workouts and training tips a try: Training Tip Tuesday: The B-Stance Squat, Lucky Number Seven: A Full-Body Workout Routine, 8 Fast and Effective Bodyweight Cardio Exercises for Dancers

Training Tip Tuesday: Internal/External Shoulder Rotation

Hey, hey!! Welcome back to Training Tip Tuesday! This one goes out to all my dancing friends out there who have clicking shoulders or shoulder pain; because today I’m talking about internal/external shoulder rotation!

You can do this exercise anywhere as long as you have a resistance band and something to attach it to.

As someone who has struggled with shoulders that naturally round forward (and click) this move has been a game-changer for my shoulder pain and posture in general!

Internal/External Shoulder Rotation Exercise How-to

To work on internal/external shoulder rotation loop your resistance band around a pole or shut it into a door jam at about waist height.

Let’s start with external shoulder rotation. Stand with your body perpendicular to the door or pole. Then, grab the band with the hand farthest away from the door.

Once the band is in your hand, do a body check. Roll your shoulders back and engage your lets by gently pulling your shoulder blades together.

Making sure your elbow remains glued to your side, pull the band away from the door with your palm facing up. (If you have trouble with this place a towel between your elbow and your side and don’t let it drop throughout the entire exercise!)

Perform around 8-10 reps.

For internal shoulder rotation simply flip your body 180 degrees so you’re facing the opposite direction.

Keep the resistance band in the same hand – so now the band should be in the hand closest to the door.

Again, keeping the elbow glued to your side and your palm facing up, pull the band away from the door toward your opposite hip.

Be aware! This internal shoulder rotation exercise is a little trickier as it’s much more tempting to let your shoulder rotate in. So, be vigilant about keeping your lats engaged and letting your shoulders roll down and back.

Want a visual aid? Check out this form video from Coach Kierstin!

When Should I Do This?

This internal/external shoulder rotation exercise can be done in sets of three as a means of physical therapy for people with cranky shoulders.

However, it can (and should) be incorporated into your upper body day warm-up. This will ensure your back muscles are “on” and ready to support your shoulders when attempting overhead lifts, lat raises, and more!

Not only that, even just performing one set of these each day can improve your posture, so don’t be surprised if your port de bras and epaulement start getting compliments!

Want more training tips like this? Tune in every Tuesday for a new tip!

Can’t wait til next week? Check out these tips we selected just for you: This Is How to Breathe When Lifting Weights, 6 Expert Tips for Setting Long Term Fitness Goals You Can Crush, Training Tip Tuesday: Knee Hovers for Core Strengthening

hard workout, free hard workout, free workout, weightlifting workout

Workout Wednesday: The Hard Workout

There are plenty of reasons why one might purposefully seek out a hard workout.

Maybe you’ve been traveling and are craving a physical challenge to get your body moving again.

Maybe you’re ovulating and are experiencing a boost of energy from your hormones.

Or maybe you’re angry at someone or something and a rage workout sounds is exactly what you need to push out that bad blood.

Whatever the reason, we wanted to make sure you had access to a hard workout right whenever you needed it.

Now, at first glance, you might think this workout isn’t so bad, but I promise you, once you get to the second group of supersets, you might rethink that opinion.

So, are you ready to get the blood pumping?

Grab some water and head to the gym, we’ve got a doozy for you.

Group 1: 3 sets

Each of these “groups” should be performed as a superset. This means you’ll perform a full set of each exercise before resting. To complete this portion of the workout, perform this superset three times before moving on to group 2

So, take a look at the equipment required, get what you need, and let’s get started.

RFE Squat:x 8

Find a box or bench that lands right behind your knees.

Take two heel-toe steps forward, then place the top of one foot on the bench behind you.

For this exercise use, DBs, KBs, or body weight depending on your strength level.

Lean slightly over the front leg and keep your abs engaged as you squat. Go slow!

*Perform 8 reps then, immediately move on to plyo push-ups.*

Plyo Push-up: x 8

Go ahead and use the same bench/ couch you used for the RFE, for the plyometric push-ups.

Or, if the bench is too low, you can use the nearest wall, countertop, desk, etc. The lower the surface you use, the more challenging it will be.

Set yourself up with your hands on the elevated surface.

Keeping good push-up form lower yourself down, then push up and off of the surface, catching yourself with your hands as you come down.

You should maintain push-up form the entire time – no flailing or flopping in the air!

*Perform 8 reps then, immediately move on to crossbody mountain climbers.*

Crossbody Mountain Climbers: x 10/leg

Move your push-up position down to the floor.

While doing this exercise, try not to let your shoulders drift behind your wrists. Instead, stay high and over top of your hands, while bringing your knees to your armpits. (Left knee to right armpit, right knee to left armpit.)

Keep your abs in TIGHT and your chin tucked.

Don’t forget to squeeze your booty to keep it from drifting upward!

*Perform 10 reps per side then, rest for two minutes before starting the superset again.*

Group 2: 3 sets

Welcome to group 2 (superset 2) of today’s hard workout. By now your heart rate should be up and you likely have a bit of sweat starting to bead up.

This next group of exercises will also be performed as a superset, so make sure you have what you need. Let’s keep it up.

Hand to Toe: x 6

Lie on your back and brace your core.

As your leg kicks toward your face, lift your shoulders and you karate chop the opposite arm toward the working leg.

Hold this twisted position for a full exhale and lower before doing the other side.

Bent knees are fine here if mobility or strength is an issue.

*Perform 6 reps per side then, immediately move on to lateral lunges.*

Lateral Lunges: x 6/leg

Start by standing hip-width apart.

Take a big step to one side letting your his push backward just as you might in a squat.

This is not the time to do a parallel plie!

As you lunge, keep your chest lifted and abs braced.

Lunge until the knee on your leading leg is bent at around 90°, keeping the trailing leg straight.

Then push back up. Hold DBs or a KB for an added challenge!

*Perform 6 reps per side then, immediately move on to lateral raises.*

Lateral Raise: x 12

Ah the final exercise in group 2 of our hard workout! You’ve got this, keep going!

For lateral raises, think of reaching OUT, trying to touch the walls or spread your wings.

This will keep you from “lifting up” and shrugging your shoulders (ouch!) Neck pain is not cute!

Go for a lighter set of DBs for these.

Keeping the abs engaged throughout to prevent your low-back from swaying.

*Perform 12 reps then, rest for two minutes before starting the superset again.*

Group 3: 3 sets

You’ve made it to the final set of today’s hard workout! Don’t let up now, keep going strong! Nothing feels better than finishing a hard workout and not giving up!

This superset only has two exercises, so try to push yourself!

Plank Saw: x 10

In a low plank position, use socks or paper plates to slide yourself forward and back.

Keep the booty down and abs engaged as you move back and forth.

If this forward and back shift is too challenging right now, hold a perfect plank for 10 exhales instead, you do you!

*Perform 10 reps then, immediately move on to half-burpees.*

Half Burpee: x 10

In a high plank, jump in and plant your feet so you can pick up your hands.

Then, plant your hands back down and jump back out into that plank position.

No need to get vertical by jumping up.

*Perform 10 reps then, rest for 90 seconds then start the superset over again.*

And just like that, you’ve completed a hard workout. Doesn’t it feel good to have gotten your blood pumping and pushed yourself closer to your fitness goals?

Want more free workouts like this one? Check out the Dancers Who Lift blog every Wednesday for a free workout. Don’t want to wait that long? Here are a few workouts and fitness tips our clients love: Leaping For Joy: A Dancer’s Guide on How to Jump Higher, Building Power with Poise: Dumbbell & Band Workout for Dancers, The ABCs of BCAAS: The Science-Based Facts Revealed

Lifting shoes, how to choose lifting shoes

Training Tip Tuesday: Lifting Shoes

Let’s talk lifting shoes shall we?
Many of our 1:1 clients ask about what type of footwear they should be wearing in the gym.

“Can I wear my regular sneakers?”

“I hear flat shoes are good for lifting. So, should I wear converse?”

“What’s the deal with lifting barefoot?”

We know having the right shoes for dancing is make or break, and honestly the same goes for lifting!

If we want to get the most out of our cross-training, we need to make sure we have a solid foundation from the ground up, which means good lifting shoes are essential!

How do you find the right lifting shoes?

Look For a Low Heel-Drop

Heel drop refers to how high off of the ground your heel sits in a shoe. Heel drop in an athletic shoe is largely determined by the activity the shoe is meant for.

Often, our everyday sneakers are made for running, HIIT, or other cardio or multi-training exercises.

That’s why *most* traditional sneakers have a bit of extra cushion in the heel which creates what’s referred to as a high heel drop.

When looking for lifting shoes choosing a shoe with a zero drop heel, or as low a heel as possible, is going to do wonders for your spinal alignment and overall form as you lift.

Take at look at these x-rays:

lifting shoes, what to look for in lifting shoes

Do you notice how the cushioned heel featured in the top x-ray having that extra cushioning on the heel prevents your foot from laying in it’s natural, anatomical flat position? This can cause problems for your calves, knees, hips, and even your low-back.

So, when shopping for lifting shoes, look for a zero drop heel.

Look For Lifting Shoes With a Wide Toe Box

Toe boxes aren’t just important for pointe shoes!

Once again, take a look at these x-rays:

lifting shoes, shoes with wide toe box for lifting, what shoes should I lift weights in?

Do you see how, in the x-ray on the left, the toes are squeezed close together? While this might give you the impression of being more secure, having a wide shoe that allows your toes to splay out naturally and ground your body will give you a more secure foundation to lift with.

When you’re lifting weights you want your foot to be in it’s most anatomically correct position. That means heals and toes in line, ball of the foot and toes able to splay wide for stability, and the ability to feel grounded to the floor.

Summing Up the Lifting Shoes Check list:

Make sure the heel drop is low.
Make sure the toe box is wide.
If you can’t find a shoe you love and you feel safe, try lifting in grippy socks. Feeling your feet on the floor and grounding yourself by letting your toes splay and support your body can be really helpful. So, if new shoes aren’t in the budget for you, give lifting in socks or bare feet a try!

Want the full scoop on lifting shoes? Check out this video from Coach Kierstin where she breaks down exactly what to look for and why.

Want more Training Tips? Tune in here every Tuesday for a new tip. But why wait? Here are a few of our client’s favorite posts: You’re Not Doomed, It’s D.O.M.S., Visualization and Manifestation: The Secret to Achieving Goals?, Overcoming Plateaus and Setbacks