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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.

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

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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.”

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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!

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!

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

Training Tip Tuesday: Transverse Abdominis Breathing

Welcome back to another Training Tip Tuesday! Today we are talking about Transverse Abdominis Breathing aka TVA Breathing (sometimes known as Stomach Vacuums.

But first, you might be asking,

What is our Transverse Abdominis?

The TVA is our innermost core muscle.

Where is the TVA located?

I’m so glad you asked! And no, it is not located in the Marvel Universe. 😜

It starts at either side of your spine, wraps around your torso, connects to your ribcage and ends at the middle line of your abdomen.

transverse abdominis breathing, tva breathing, transverse abdominis

See how deep in there the TVA is? That’s why using Transverse Abdominis Breathing is one of the best exercises to target this deep core muscle!

What does the Transverse Abdominis do?

The TVA helps to protect internal organs, supports the torso, helps stabilize the spine and pelvis and assists in safe rotation throughout the trunk of the body.

Why should you care about it?

Learning how to activate your Transverse Abdominis before you lift or dance, will change your life. No, I’m serious.

Learning how to activate this deep core muscle will help you feel more stable, support your lower back and will help you find your balance in dance class real fast! It will also free up your legs and arms to do whatever you want them to without throwing you off your center.

Not to mention the fact that practicing Transverse Abdominis breathing can help relieve lower back pain by supporting a neutral pelvic position!

How to Practice Transverse Abdominis Breathing

Lay flat on your back with your knees bent.

Take a deep breath in through your nose, letting your stomach expand.

Then, slowly exhale is if you are blowing through a straw while pulling your belly button and lower abdominals toward your spine (similar to a Graham Contraction). Maintain this “hollow” contraction throughout the entire exhale.

It takes some practice to find this engagement. So, go ahead and watch this video demonstrating how to do a Transverse Abdominis Breath and add into your next warm up!

Want some more Training Tips? Check out these quick reads: This Is How to Breathe When Lifting Weights, Training Tip Tuesday: Mixed Grip Deadlift, In and Out Fully Body Workout For Dancers

Looking for daily workouts? Check out Body Mechanics!

Exceed Your Own Expectations: How to Use the Principle of Progression to Overcome Plateaus

ingWhen you’ve been working hard toward reaching a fitness goal, plateaus can feel incredibly discouraging. After all, how can you continue to be this consistent and still not see the fruits of your labor? Enter, the principle of progression.

What’s the Principle of Progression?

The principle of progression is the training principle that your body adapts overtime to different types of exercise and therefore, in order to see advancement, you must increase the intensity.

Notice I said the word “intensity.”

This principle is not just about how much weight you’re stacking on. Sometimes referred to as “progressive overload” this principle outlines the gradual increase of stress placed on the body during a season of exercise training.

This principle can be applied to weight training and endurance and utilizes increased resistance, frequency, and duration.

Learning how to use the principle of progression correctly plays a large role in helping you blast past plateaus and on to achieving your goals.

Why?

The continual progression of your training helps immensely with hypertrophy and body recomposition. On top of that, it’s also shown to increase heart health even more than consistent training does.

You see, each time you begin a new exercise routine your body goes through three phases:

Shock: This is the phase where, despite lifting lighter weight, you experience performance decreases and DOMS.

Adaptation: This is the phase when your form gets perfected and lifting that initial weight starts to feel easier.

Staleness: Once you’ve reached this phase, your body has fully adapted to this exercise and will not see any new adaptations (muscle growth, higher developés, increase in endurance) until the stimulus is altered.

How do we alter the stimulus? Well that, my dear, is where the principle of progression comes in!

How to Use the Principle of Progression

There are a few ways to progress an exercise. But it should be noted that there is an optimal timing to implement progressive overload and and optimal amount of increased stress to garner the best results.

Increasing stress too soon or increasing stress by too much can lead to injury – and nobody wants that.

Instead, opt to vary your exercises incrementally by adjusting one of the following variables.

Load (resistance)

Repetitions(Volume)

Tempo

Rest Periods

Load

Increasing the load in an exercise refers to increasing the amount of resistance. This could look like adding a resistance band to a bodyweight exercise, or increasing the weight of an exercise by 2-5 lbs.

Unless you are flying through your reps with perfect form and extreme ease, don’t increase the intensity by large amounts. Remember, incremental increase is the key to successfully using the principle of progression.

This should only be done when you can easily lift 2-3 reps more than your current rep count.

Repetitions

If you’re not quite feeling ready to increase the weight due to form, lack of weight options, or any other reason, you can use the principle of progression by increasing the number of reps you’re performing.

To do this, start small by only adding 2-3 reps – remember, incremental increase! You can always add more if it’s too easy.

This typo of stress increase is also referred to as “increasing volume” because you have not increased the amount of weight lifted during a repetition, rather you’ve increased the overall amount of weight lifted during the workout. (increasing the volume!)

Again, this should only be done once you’ve fully adapted to an exercise.

Tempo

When using the principle of progression, tempo training quickly became one of my favorite ways to increase stress during an exercise.

When tempo changes are applied to an exercise, the time under tension is increased.

Usually a tempo change results in a slower pace during the eccentric portion of a lift.

What’s the eccentric portion of the lift? This is the part of the lift where a muscle is lengthening rather than contracting. This portion of the lift is often the part where you are returning to the starting position.

For example:

The lowering of the heels during heel raises.

Lowering the barbell to your chest during a chest press.

The lowering of the barbell during an RDL, or Deadlift.

The lowering portion of a push-up.

Increasing time under tension has shown to increase protein synthesis (muscle growth) in athletes!

Slowing down also allows you to really focus on your form. This ensures the correct muscle groups are engaged and you’re not cheating!

Rest Periods

Another way to progress an exercise is to decrease the length of your rest periods.

Now, according to the National Strength and Conditioning Association, your should inform your approach.

To blast through power plateaus you’ll want your rest times to be between 2-5 minutes, between maximum power sets. (These sets are usually low rep, maximum weight.)

If you’re plateauing in your overall strength rest times should fall between 2-5 minutes.

But if you’re looking to maximize muscle hypertrophy rest times are much shorter – 30-90 seconds.

So, if your feeling good about your weight and reps, but want in increase the challenge level a little bit, think about decreasing your rest time by 10-15 seconds.

Summing it Up

At the end of the day, the principle of progression is all about keeping your body from getting stuck in that “staleness” portion of an exercise.

Our bodies are incredible and can adapt to almost anything. But once we’ve adapted to a certain level of stress, we won’t see the benefits of our workouts increase until we make adjustments to the stress load.

If you’re working with a coach and you’ve hit a plateau, ask them which of these models might be the best place for you to start.

I know for me, I was always weary to increase the weight out of fear of injury. It wasn’t until I had a coach tell me “You’ve got this!” that I increased the weight. Now, I know what it feels like to be lifting a weight “with ease” and how to gradually increase the weight.

If you don’t have a coach and this is all feeling a bit overwhelming, check out Body Mechanics. It’s a long term training program that not only gives you workouts and a nutrition plan, but it teaches you the why and how of your workouts. This leaves you feeling confident to make the adjustments on your own as your body needs!

No matter what action you take toward your goals, know that we are here routing you on!

Want more? Check into the blog for workouts like, In and Out Fully Body Workout For Dancers, training tips like Training Tip Tuesday: Knee Hovers for Core Strengthening, and info dumps like, The Pros and Cons of Creatine: Busting the Myths and Revealing the Facts.

group personal training, personal training for dancers, resistance training for dancers

What Is Body Mechanics?: What You Can Expect from This Group Personal Training Program

Okay, you’ve heard us talk a lot about Body Mechanics, but what exactly is Body Mechanics? What exactly is a group personal training program? What if you have some specific needs? Will you still be able to speak with a trainer one on one?

We’ll answer all of those questions and more in this complete breakdown of the Body Mechanics, Dancers Who Lift’s group personal training program

How the Training Works

Body Mechanics uses a unique “Strength for Skills Method” that focuses on strengthening your body with specific stage skills in mind.

And no, this doesn’t mean you’ll be doing weighted développés while balancing on a Bosu ball.

This means, that you’ll learn how strengthening your end range of motion (the bottoms of your squats and lunges) will help your extensions gain new heights.

You’ll learn that building stability and strength in your adductors and abductors (hips) will support endless balances.

There will be entire weeks dedicated to strengthening and stabilizing you so multiple turns aren’t even a question anymore.

Each of these six-week resistance training units are followed by a three-week conditioning and stamina unit designed to sky rocket your endurance and performance capabilities.

As for this being a “group personal training program” it won’t necessarily feel that way.

Yes, you will be doing the same workouts as DWL’s other Body Mechanics. But you’ll have access to one-on-one communication with DWL’s certified personal trainers (who just so happen to also be professional dancers!).

In one-on-one DM’s with your coaches you can ask specific questions about nutrition, exercise adjustments, or whatever else might be needing attention.

But the real bonus to group personal training is the fact that, with our app, you have access to the Body Mechanics private thread. Ask a question to the group and get answers or encouragement from other dancers going through the same process.

For example, learn how other busy dancers are hitting their protein goals (even if they’re vegan!)

Ask about how people are working through a particularly challenging workout.

Or even ask location specific questions like recommendations for a nearby gym, or restaurant!

Dancers Who Lift has dancers all over the globe that are eager to encourage and cheer one another on so, odds are, someone has an answer!

What if I Don’t Have a Gym Membership?

Totally fine!

As many of the Dancers Who Lift community is on tour or working at theatres away from their homes, this program is designed to be scalable.

That means if you’re unable to get to a gym, we have home workouts readily available with the same goals in mind.

It’s important to us that no matter your situation you have access to top tier training because, as a dancer, you are a top tier athlete.

What Does Body Mechanics look like week to week?

This resistance training program features 3 workouts a week and comes with two auxiliary workouts should you want to get extra gym time in.

It also includes warm-ups for your workouts and cardio workouts incase dance class isn’t on the forefront of your schedule.

The best part? Every single one of these workouts comes with detailed “how-to” videos for the exercises in your workouts so you’ll never feel lost. Not only that, you get an entire library of exercises at you finger tips in case you need or want to make an adjustment.

And if you are lost, send a form video to your coach in the DMs! There they can give you a break down of how to optimize your form or suggest alternative exercises.

Want to understand why you’re doing something? Your coaches can help explain that too.

See what I mean?

Despite being “group” personal training, Dancers Who Lift does not forget the fact that it is personal training.

We care about each individual dancer that works through our program. Because we believe their success is our success.

Yummy, Quick, Budget-Friendly Nutrition

Every month, you’ll receive a recipe guide complete with daily breakdowns of what meals to eat when and a shopping list for the month. This makes sticking to your healthy eating goals a breeze!

Not into pre-planned meals? No problem. You’ll also learn about macros and how to track them to ensure you’re fueling your body for success.

No matter what and how you like to eat, you’ll still be able to work with and learn from the nutritional guidance of the Body Mechanics program.

The Real Win of Body Mechanics

You see, the thing about the Body Mechanics group personal training program at Dancers Who Lift is that it can teach anyone something new.

Whether you’ve been lifting weights for 10 years or 10 minutes this program is designed to educate and empower dancers and athletes to train their bodies for the rigorous demands of their lifestyle.

The other big win of Body Mechanics? It’s priced realistically.

No, scratch that, it’s priced with the budget of performers in mind.

You see, this group personal training program complete with 5 workouts per week, cardio blasts, warm-ups, recipe guides, shopping lists, and daily direct messaging access to a certified personal trainer, only costs $2.19 per day!

I don’t know about you, but that is literally cheaper than my daily coffee.

And here’s the thing, this program isn’t about changing your life an insane amount.

As a dancer you’re likely already working out daily.

You’re likely already conscious of what you eat. (maybe too conscious)

You’re already taking steps to build the dancer life of your dreams.

We just want to take what you’re already doing and optimize it so it’s sustainable and effective.

So what do you think?

Might you decide to stop dieting?

Might you decide to stop relying on your apple watch to track your burnt calories?

And, maybe, you’ll decide to start training like the professional athlete that you are.

Join the latest session of Body Mechanics today, we’d love to have you join our team.

Not sure if it’s a good fit? Give “Who Is Body Mechanics For? A Resistance Training Program for Dancers (and Beyond!)” a read.