Sara Rudd Coaching

This is one of my favourite rowing exercises for building muscle and developing good posture.

The benefits of the chest supported row are many.

Not only will it help you build muscle in your back and biceps it may also be the perfect rowing exercise to help reduce strain on your lower back.

Other rowing exercises such as the barbell bent over row or pendlay rows can add more pressure to the back whereas the chest supported row isolates the upper back muscles.

This is also a great rowing movement for posture.any of us will be affected by poor posture as a results of sitting at a desk or in the car and this tends to get worse as we age. The chest supported row is a great way to strengthen the back muscles in order to support improvements in posture.

So this is definitely one to add to the programme ladies.

Complete 3 sets of 8-12 reps to maximise your muscle building potential.

My name is Sara and I help women build strength and their dream physique. So if you want strength training and nutrition tips then follow along for more.

Ladies if you’re anything like me then the first thing you worry about when you’re heading into a cut is loosing strength.

So this is how you can navigate your cutting phase in order to avoid seeing your performance decline in the gym.

Aiming for a moderate deficit. 10-20% below your maintenance calories in order to lose fat whilst preserving strength and muscle mass.

Consuming 1.6-2.2g per kg body weight of protein to ensure you’re allowing your muscles to recover and build.

Keeping carbohydrate intake high. Glycogen is your main source of energy and so it’s important that you’re not cutting carbs out or down allot in order to cut weight.

Timing your meals around exercise. Ensuring you’re consuming slow release (low-GI) carbs a few hours before training e.g., oats, quinoa or brown rice and…

Consuming 1g per kg body weight of simple carbohydrate’s (high-GI) as a pre workout snack e.g., rice cakes, breakfast cereals, bananas, dates, honey etc.

Keep taking your creatine 3-5g per day.

Happy and strong lifting ladies 🙌🏻 💪

Your squat depth is killing your glute gains.

If you’re not getting depth on your squats, your glutes aren’t under the tension they need to grow.

So a great alternative is the goblet squats.

A goblet squat will force you to stay upright, sit deeper into the squat, and actually use your glutes instead of your quads in isolation.

Focus on:
– Sitting breaking at the knee and hip joint at the same time
– Keeping the weight close to your chest
– Hitting depth with controlled movement’s

Once you’ve taken 8-12 weeks to master the goblet squats and used that time to progress the load. I can guarantee that you’ll feel allot better under a barbell doing back squats.

Practicing the goblet squat will lead to better depth. Better depth will lead to better glute growth and also better performance and movement mechanics.

So save this and give it a try.