MASTER CLASS

Strength training fosters well-being; it's not for show

Burke Jolly, community director for Little Rock Athletic Club, does steps 1, 3 and 5 of the Alternating Leg Smith Row exercise
Burke Jolly, community director for Little Rock Athletic Club, does steps 1, 3 and 5 of the Alternating Leg Smith Row exercise

In certain fitness circles, strength-training techniques have evolved into extreme isolation of specific muscles using unnatural movements. While this strategy can have a positive effect on muscular development, it doesn't necessarily translate into activities of daily living.

This week, I'll provide a few tips for ensuring your workout remains dynamic while addressing key muscle groups that must be strong and in balance to prevent chronic pain.

Although it's difficult to spot from a bird's-eye view, there is a vast difference between bodybuilding, strength training and power lifting. While all three require an element of resistance training, the actual techniques involved barely resemble one another.

Bodybuilding techniques include extreme isolation of specific muscles using multiple sets of controlled repetitions. Exercises such as single-arm biceps curls and single-leg hamstring curls are just a couple of examples of bodybuilding exercises. The repetitions are typically performed in a slower fashion, allowing the targeted muscle to fatigue completely. This technique is designed to maximize muscular development and growth, particularly when paired with a protein-rich nutritional plan.

Strength training could be considered an umbrella term that encompasses power lifting and bodybuilding, but I think of strength training as the basic techniques done in most fitness centers.

Strength training involves resistance machines, free-weight training and a basic program featuring two to three sets of eight to 12 repetitions for each major muscle group.

Power lifting is a completely different animal. Its training techniques are designed for competition conditions with specific types of movements. Hang cleans and dead lifts are two power-lifting movements that are often included in a training regimen. These exercises are performed very quickly, with short bursts of maximum effort needed to complete a repetition. The goal with power lifting has less to do with muscular development and more to do with weight-lifting performances.

Bodybuilding, power lifting and strength training all have their place in the fitness landscape. But it's important for the average exerciser to understand which category the training techniques fall into, as well as the outcomes associated with each category. Knowledge will help to ensure that expectations match results, and vice versa.

This week's exercise falls into the strength-training category, particularly because it's a body-weight movement without external resistance. It engages multiple muscle groups and is performed using the typical protocol of two to three sets of eight to 12 repetitions to develop upper back and arm strength.

The Alternating Leg Smith Row is great for those who have a baseline level of experience and are looking for a challenge.

1. Position a Smith machine bar 3 to 5 feet from the floor. Grasp the bar with your hands shoulder-width apart and position yourself facing up underneath the bar (palms down grip).

2. Your feet should be on the floor with your knees bent to 90 degrees, and the bar should be at chest level with your arms fully extended.

3. As you begin to row your chest toward the bar, raise the right knee 6 to 12 inches.

4. As you lower your chest back down, allow the right knee to lower, too.

5. As you begin the next repetition, switch knees, lifting the left knee with the row.

6. Continue alternating for two sets of 12 repetitions at a consistent pace.

This exercise may not appeal to pure bodybuilders or power lifters, but it's a great way for the average fitness enthusiast to engage the core and strengthen the upper body using just the body's weight. When paired with a pushup, the combination addresses the entire upper body musculature in a safe, effective manner. Enjoy!

Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.

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Burke Jolly, community director for Little Rock Athletic Club, does step 2 of the Alternating Leg Smith Row exercise

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Burke Jolly, community director for Little Rock Athletic Club, does step 4 of the Alternating Leg Smith Row exercise

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ActiveStyle on 10/09/2017

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