Three pointe row exercise form

Training Tip Tuesday: Three Point Row

The three point row is one of those exercises that looks simple enough, but it’s easy to cheat your form. 

That’s why today’s training tip Tuesday is breaking down exactly how to set up and perform the three point row so you can get the most out of your lifting session. 

Shall we dive in?

Setting Up

For this exercise you’ll need a chair, bench or box that’s low enough to give you a hinge in your hips, but not so low that your shoulders would be lower than your hips.  

Set your weight on the floor next to the bench so you’ll be able to easily pick it up once you’re in position. 

How to Three Point Row

Now that you have your bench, hinge your hips (like you’re about to deadlift) and place your hand on the bench.

Ideally this hand is directly underneath your shoulder, though slightly for ward is okay if needed. Just make sure your hand doesn’t go so far forward that you’re tempted to arch your back!

In this bent over position, abs should be knitted together and supporting a strong stable spine. Your hips should be even  and you should think about lengthening long out of the top of your head. 

Next, pick up your weight. Once the weight is in your hands, roll your shoulder down and back, engaging your lats to stabilize the working side of your body. Don’t let that weight pull your shoulder down and forward- use those back muscles!

Finally, keeping your elbow close to your body, pull your hand back toward your hip to row the weight. You should feel those lats engaging to pull the weight. 

As you row, keep your body completely still.

Just like birddogs, three point rows work your stabilizers as much as the muscle group performing the action. So, don’t let your working shoulder twist your body open, and don’t let those hips get involved!

Remember, it’s okay to go down in weight if you over estimated! Three point rows are challenging when performed with excellent form. Take your time getting stronger!

If you’d like to see a form video, check out this how-to from Coach Kierstin!

And there you have it! Everything you need to know about the three point row! 

 

Looking for more fitness tips, nutrition tricks, and dance focused personal training? Give these quick reads a glance: Workout Wednesday: The Floor Workout,Training Tip Tuesday: Confidence Corner, the Gymitmidation Secret, The Pros and Cons of Creatine: Busting the Myths and Revealing the Facts

hammer curls, how to do a hammer curl

Training Tip Tuesday: Hammer Curls

Let’s talk hammer curls- a two for one upper body exercise!

As dancers, the upper body is seen as “less than” compared to our legs that do all the work. But in my opinion, the legs may seem to do all the work but the upper body is where the extension of the performance is!

 After all, why else would there be countless workouts on social media labeled as “Dancer Arms Workout.” And you best believe my ballet teacher growing up worked our port de bras to the bone at the barre.

And while a lot of us dancers love a leg day because it’s where we feel comfortable, working our arms in the gym is equally important. 

That’s why today’s training tip is all about how to perform hammer curls. 

 

Now, hammer curls are a bit different than your traditional bicep curl.

Due to its varied grip, the hammer curl works not only the  “biceps brachii but the brachioradialis as well.”

These muscle is helpful in assisting elbow joint and wrist movements, such as lifting and carrying any object or pushing/pulling objects.

So, needless to say, hammer curls are helpful for everyday motions.

If you start adding hammer curls into your routine, you help increase wrist stability and improve grip strength. (Can you say stable inversions and deadlift PRs?)

 

Let’s breakdown Hammer Curls, shall we?   

Start by standing with your legs straight, hips and knees aligned , keeping a tiny bend in your knees. Your arms should start down by your side with a dumbbell in each hand and palms facing inward (like you’re holding a hammer).

Slowly roll those shoulders down away from your ears and keep them relaxed.

Then bend at the elbows and lift the lower arms slowly pulling the weight to your shoulders. Make sure only your forearm is moving by ensuring your elbows remain directly by your sides.

Once you hit the top of the movement (usually a little bit above 90) hold for a one second pause. Again, keeping your palms facing in toward the midline of the body.

Finally, slowly lower the weights to return to the starting position. Again, keep those elbows in place. Don’t let them drift forward to assist you. 

Want a clear visual? 

Check out this video to see Coach Mel in action!

Take inventory of how this grip makes your bicep lift feel different. Likely, you’ll be sore in a few new places tomorrow or the next day, but don’t worry, that’s just a D.O.M.s. Overtime your body will adjust to the new grip and you’ll be moving back up in weight in no time!

 

Have questions? Drop them in the comments or shoot us a DM @dancerswholift on Instagram and Tiktok. 

Want more tips like this? Here are a few we think you might like: Making a Split Decision: Tips and Tricks on How to Get Your Splits, Leg Day: Perform At Your Own Risk, Practicing Emotional Self Care: Common Mistakes High Performance Humans Make

Training Tip Tuesday: Confidence Corner, the Gymtimidation Secret

Gymtimidation: (also known as gym anxiety) is the anxiety a person feels about going to, or working out in, a gym. It’s a common experience with studies showing that 1 in 2 people struggle with this intimidation issue!

If you’re a new gym goer, returning after a break, or not a fan of working out around other people, gymtimidation can easily keep you from your goals. 

That’s why this week’s training tip is to create a *confidence corner* at your gym! 

What is a Confidence Corner, You Ask?

A confidence corner is a low-traffic, quiet area of the gym where you can complete your workout without really having to interact with anyone. It requires that you move whatever dumbbells or bands you might need to that area, but otherwise, it’s no fuss no muss. 

Once you’ve located your “space,” pick 6 exercises and pair them up to create a superset.

Decide what weights or equipment you might need for those exercises and set up camp in your low-traffic “spot.” 

(If you’re concerned about hogging weights, just ensure that you’re only using 2-3 pairs of dumbbells. A great way to do this is to mix and match exercises that used bands, steps or blocks as resistance so you don’t have to hoard every weight in your corner.)

Now you can flow through your exercises with confidence from your low-traffic corner of the gym! Gymtimidation, who?!

And remember, you deserve space at the gym just as much as anyone else! 

Want to see an example? Check out this video of Coach Amber building her confidence corner!

mindfulness for self-care, mental health support for injury recovery

 

Not sure how to “choose” which exercises to do?

This flow chart might help jog your brain when you’re building a workout! And don’t be fooled by the title! Add a dumbbell or band to any of these exercises and BAM! You’ve got resistance!

Choose your 6 confidence corner exercises from this chart and your gymtimidation will fly out the window!

Still not sure you’ve built a workout you’re happy with? Here’s a quick workout you can do with a couple pairs of dumbbells in your confidence corner. 

 

Want more from Dancers Who Lift? Here are a few recent posts we think you’ll love: Exceed Your Own Expectations: How to Use the Principle of Progression to Overcome Plateaus, The All-Day Workout: A.K.A. “The Day Player”,,How to Track Macros Like a Pro

B-stance RDL

Training Tip Tuesday: B-stance RDL

Welcome back to Training  Tip Tuesday! Today I’m giving you some tips on how to properly perform a B-Stance Romanian Deadlift (B-stance RDL).

Before we go any further let’s make sure we know how to answer this question,

What is a B-stance?

B-stance simply means we are shifting the weight distribution in our feet from an even 50/50 to a 80/20 (sometimes referred to as a staggered stance).  Essentially, we are adding more load onto one leg to build additional strength before jumping straight into a single-leg exercise. 

Think of B-stance as the training wheels before you go for the full single leg variation! 

In the case of a B-stance RDL, we are able to use the B-stance to start focusing on the strength and stability of one hamstring at a time.

B-stance RDL’s are also a great way to discover possible imbalances between the two sides of your body! This gives you and your trainer the information you need to improve those imbalances. 

 

 

Free 5 Day Turn Course dance workout

 

 

How Do I Perform a B-Stance RDL?

To step up your B-stance RDL, first, set yourself up in your traditional RDL stance. Shoulders over hips, core braced, soft knees. 

Then, keeping your knees in alignment, step one foot sightly behind you placing your weight on your toes like a kickstand. 

80% of your weight should be supported by your flat stance foot, and the other 20% should be supported by the kickstand. 

To get the most out of the B-stance RDL, make sure to hip both hips facing forward.

Maintain the soft bend in your knees, but just like a traditional RDL or single-leg RDL, the B-stance RDL is mostly a hip-hinge exercise.

So, to perform, slide your hands/weights, down the front of your thighs by hinging your hips backward. To return to standing, thrust your hips forward to return them to neutral. 

This ensures your B-stance RDL will remain a lateral plain exercise, rather than a vertical plane exercise like a squat. 

Want to Check your Form?

Check out this video of Coach Kierstin demonstrating how to properly perform a B-stance RDL! 

 

Want more training tips? Tune into the Dancers Who Lift Blog every Tuesday for a new tip.

Don’t want to wait? Here are a few quick reads we think are right up your alley: Training Tip Tuesday: Banded Spider Crawls, Performance vs Outcome Goals: The Role of Each In Productive Goal Setting, The Early Morning Workout

 

resistance training results, conditioning workouts for dancers

Hear From DWL’s Body Mechanics: Real Resistance Training Results from Dancers Just Like You

Resistance training for dancers has been a misunderstood topic for decades. And, finally, it seems that dancers are learning that resistance training results in more control, higher extensions, higher jumps, safer landings, and endless turns. 

Dancers Who Lift has been here for dancers since day one. But, like the industry, we’ve grown and evolved. The Body Mechanics program not only trains strong dancers, but empowers them with invaluable knowledge about their bodies. 

In previous blogs we talked about who Body Mechanics is for and what Body Mechanics entails.

But today we thought we’d let you hear it straight from the dancers’ mouths!

 

We know the Body Mechanics resistance training results speak for themselves, so we thought we’d let them!

So, without further ado, lets hear what they have to say.  

 

Amelia Foreman has been part of the Dancer’s Who Lift crew since 2019 and she says that DWL had a huge impact on her working professionally post COVID: 

“Thankfully, through the 2020 shut down, DWL was there with workouts to keep me strong through the lockdown. After that I danced in a ballet company for a year and did DWL workouts four days a week and it was the strongest I ever felt in my dancing. Now I am currently dancing with a modern dance company that does a lot of Pilobolus like non-traditional partnering. And I have finally gotten back in the gym more consistently.  Thankfully DWL has always been there to cheer me on, to keep me strong and feel great in my body!”

 

Claire Peoples loves how effortless it is to incorporate the program into her fitness routine:

“Being a professional dancer with another full time job, it can be very hard to figure out how to cross train! I had been taking a lot of group fitness classes at my gym but I didn’t feel like they were helping me. Those classes can help the average person with strength, but it doesn’t mean they will help a dancer’s technique! DWL has really helped me since I started a few months ago. I love how the workouts are laid out for me and I can follow the exercises on my fitness watch. Amber and the trainer’s technique videos also really help me to know that I am doing the exercises correctly.”

 

 

personal training for dancers,online personal training, resistance training for dancers

 

 

Out of all the resistance training results seen from Body Mechanics, feeling strong and secure in your dancing is one of our favorite . 

We attribute it to our highly specialized trainers who focus on the why behind the exercises they program. 

Jessica Townshend spoke to this a bit when we asked her about her resistance training results.

“I joined DWL because I’m a dancer (my main hobby and my self care release from my job as a therapist).  I’d been looking for real cross-training for dancers because I was frustrated by my limitations and knew there had to be ways to improve that weren’t just running routines and practicing turns over and over and over and over again.  DWL is where I found what I’d been craving!  A way to truly develop the muscles I needed to develop and a mindset about weightlifting that I’d never had before.  Body Mechanics explains the exercises in ways that make sense to my dancer brain.  Since I started, I’ve noticed so many improvements.  Last June, I had to do a double on stage with no real prep or way to build momentum.  It was on what I’ve called my “bad side”/”bad leg” and I freaking NAILED IT!  While I was on stage, I had a moment of worry, but then I executed that jazz double pirouette and kept right on dancing!  Not even a moment of hesitation…My kicks are getting higher!  My turns are more solid.  I can finally feel all the muscles I need to feel to truly pull my shoulder blades down and back.  Things that PT told me to do but I couldn’t, I’ve finally learned through DWL and Body Mechanics.”

 

Sara Edwards listed how different her dancing felt as one of the resistance training results she’s seen since joining Body Mechanics:

“Recently, I went back to ballet classes after two years off; I was so surprised at how strong I was, and how powerful my movements were! I definitely feel stronger, both mentally and physically, and I’m eager to tackle my next dance class!”

Something all of our Body Mechanics had in common was their appreciation for the flexibility within the Body Mechanics program. 

“I have absolutely nothing but praise for this program! I was unsure of how to spend my time off between [cruise] contracts so decided to give Body Mechanics a try. It allowed me the flexibility to rest, but to also build for my upcoming contract. I got back into my shows onboard with ease and felt even better than the contract before! I find now, I have better stamina and more power behind my dancing which has been the absolute most exciting feeling.” – Annie Dauzat

 

“Mel’s encouragement has helped me face those challenges!  Now I can lift enough weight that my parents are impressed when we go to the gym together!  I’m starting to get biceps I can flex!  And what’s even better is that if life is kicking my butt it my body isn’t in the right place to do certain exercises, Body Mechanics gives me options for body weight exercises and Mel is super encouraging about listening to my body and taking a break when needed.  The program is always there for me to come back to and skate brings new challenges.  I’m honestly SO glad I discovered DWL.  Now I can hold my own on stage with fellow dancers who are in performing companies and am even getting encouraged to try out for one of those performing companies.  DWL and Body Mechanics make working out and cross training make sense!  And they make it easy because I don’t have to guess at the exercises I should do.  I highly recommend Body Mechanics for anyone and everyone considering trying DWL!!” – Jessica Townshend

 

“I’ve been a Body Mechanics member for a while now and I can say it’s one of the best choices I’ve made for myself as dancer, and as a human being! I love the programming and how flexible and varied it is. My life is very busy, so I don’t always have time to get to the gym, but the programs organized perfectly for both the gym and home, so I never miss out!” – Sarah Edwards

What’s the most surprising of all the resistance training results seen by our Body Mechanics?

Community. 

Each of our Body Mechanics interviewed about this resistance training program for dancers spoke about how impactful having a community of dancers working toward the same goal was.

“It’s also so nice to be a part of a community of dancers who are in all different parts of life, but committed to the same goals. The workouts are great, their knowledge is unmatched and the support is so refreshing.” – Annie Dauzat 

 

 “I love how I get to chat with other people about milestones and get guidance from all the coaches.”  – Jessica Townshend

 

“I love how I get to chat with other people about milestones and get guidance from all the coaches.” – Sarah Edwards

 

Let’s Wrap it Up

There are so many resistance training results dancers will benefit from, whether they lift weights with DWL or not. 

But what sets Dancers Who Lift and Body Mechanics apart (aside from coaches, CEOs, and Administrators who are professional dancers themselves) is the unbreakable, unshakable encouragement found in the Dancers Who Lift community. 

The access to the private chat thread  and Facebook group of fellow dancers in the Body Mechanics program is invaluable. This thread has been known to help non-cooks hack meal prepping, support chronic over-trainers learn to rest, and even help people find sublets or doctors in their area!

If you’re thinking about joining Body Mechanics, or one of the other DWL programs, but you’re still not sure, just shoot us a DM on instagram @dancerswholift, or send us an email at dancerswholift@gmail.com. We are always happy to answer questions, concerns, and point you in a direction that we think will be benefit you. 

We hope to hear from you soon!

Want to do some more research first? 

Check out these free workouts, training tips and more from the Dancers Who Lift Blog: 10 Exercises For Dancers That Will Transform Your Technque, Leg Day: Perform At Your Own Risk, The Secret to Warming Up for Dance Auditions… The Right Way!

workout for a beginner at the gym

The Confidence Corner Workout: For Any Beginner at the Gym

Gymtimidation is real. Whether you’re a beginner at the gym, are coming back after time off, or simply don’t feel like being around people, having a hack to tackle gymtimidation is helpful!

That’s why we are introducing the “confidence corner!” 

What is a confidence corner, you may ask? 

Great question! A confidence corner is a low-traffic, quieter area of the gym  where any beginner at the gym, injury recoverer, or anti-social club member, can feel safe and confident as they move through their workout. 

How to Find Your Confidence Corner!

First things first, take a lap. 

Whether you’re a beginner at the gym or a beginner at this gym, a lot can be learned from simply taking a lap around the space to see what areas are busiest, how the gym is laid out, and what equipment you have available to you. 

Now, on your own you’d have to select six exercises and use them to create three supersets. 

But today, we’ve created a confidence corner workout that any beginner at the gym can crush confidently!

 

 

personal training for dancers,online personal training, resistance training for dancers

 

 

The Confidence Corner Workout

Take a second and peruse this workout. Based on your strength level, grab yourself the appropriate 2-3 sets of dumbbells needed and either a bench, step, or box. 

Squat 3×10 

Perform these squats with bodyweight, a goblet hold with one dumbbell, or hold one dumbbell on each shoulder. 

Perform three sets of ten reps (remember to keep your chest lifted and core engaged!)

Then, move on to incline push-ups without resting!

Incline Push-up 3x 8-10 

Placing your hands on the edge of a bench or block, set yourself up into a push-up position. 

**Tip for beginners at the gym: the farther apart your feet are, the easier these push-ups will be!**

Keep your shoulders down, away from your ears and brace your core. 

Perform 8-10 strong reps per set depending on your strength. 

Rest 60 for seconds, then return to squats and perform the super set all over again!

 

Reverse Lunge 3x 8/leg 

For this exercise, perform with bodyweight or with weights depending on level of challenge needed.

Start with your feet hip width apart. Step straight backwards with one leg and lower into a lunge position. Remember, this is a lunge – not a curtsey. Imagine your feet are on railroad tracks  to keep those knees parallel!

Perform eight reps on each leg before moving on to shoulder presses!

Shoulder Press 3x 12

Sit on your bench or box for this exercise. If using a bench, configure it so your back has support. 

Lift your weights up to your shoulders. Pull your elbows forward so they are at a 45-degree angle from your shoulder joint. 

From here, press your weights straight up to the ceiling.

Slowly lower the weights down until your elbows are just below your armpits. 

Repeat for 12 reps, then, rest 60 seconds before returning to reverse lunges.  

 

Dumbbell Row 3x 15 

If you’re a beginner to the gym, this super superset is going to make you feel invincible!

Start by setting up with your weights in hand and feet hip width apart. Soften your knees so they have a soft bend in them. 

Slowly push your hips backward, letting your body lean forward. Don’t arch your lower back, rather, engage your lower abdominals imagining your lower ribs and hip bones are pulling toward each other. 

Now, pull the weights up toward your pockets. This will keep the resistance working the right muscles and avoid over taxing your neck!

Slowly return the weights down to the starting position by straightening your arms. 

Perform 15 reps, then move on to deadlifts!

Deadlift 3×15 

Keeping your feet and knees in the same position rotate the weights so your palms are facing toward you. 

Next, push your hips backward, letting the weights skim your shins. Go as low as possible without bending your knees further or releasing your lower back. 

Push your hips forward to return to the starting position. 

**Check this form video for deadlift beginners or beginners to the gym!**

Perform 15 reps then immediately move on to plank exhales!

Plank 3x 5 exhales 

For the plank exhales you can choose to set up your plank position on your forearms or on your hands!

Either way, lengthen your neck by pushing out of the floor and letting your shoulder blades flow down your back. 

Next, imaging your hips and lower ribs are pulling together, instantly activating your core. 

Hold this position as you slowly inhale and exhale five times. 

Once complete, rest for 60 seconds and return to dumbbell rows to start the superset over again!

Wrapping it Up

That’s it, the perfect workout to give any beginner at the gym a full workout in their own little corner of confidence!

Remember, everyone- let me say that again- EVERYONE deserves to take up space in the gym. I hope this workout paired with your won little “space” gives you the confidence to believe that!

 

Want more workouts and training tips? Check out these blogs: Are Crunches Killing Your Core? The Core Strength Secret, Full Body Thirty Minute Workout (aka perfection!)Training Tip Tuesday: Mixed Grip Deadlift