The Current Focus of the Barbelles Programming
At the moment, our Barbelles class is working on building muscle and increasing strength. Our current programming focus is back, chest and shoulders along with hamstrings and glute work. These are then broken down further into compound lifts that work across multiple joints and muscle groups, such as squats, deadlifts, bench press, bent over rows, pull ups, etc. We also supplement these movements with isolation exercises, such as lateral raises, dumbbell rows, hamstring curls, and glute bridges, which work to fix muscular imbalances and prevent injury.
Also in our sessions, we are honing in on the importance of strong ‘lats’, otherwise known as Latissimus Dorsi. The lats are the largest muscle in the upper body and have five connection points. They adduct, rotate, and extend. They stabilise our bodies during heavy compound lifts, are vital in shoulder and back health and play a huge part in nearly everything we do in the gym.
Strong lats help to minimise the strain on our shoulders during pull ups and chin ups, stabilise your spine during heavy squats, transfers force during the bench press and keeps you from rounding your back in deadlifts.
Lat strength helps with toes to bar! Our lats come into play during the back-swing of our kip. By actively pushing down on the bar, we are able to get behind the bar, shortening the distance in which our toes need to travel to touch the bar.
Strong lats also lead to higher Olympic Weightlifting numbers (think Clean and Snatch) as they are active during the entire movement.
It’s not just about lifting!
The women who attend Barbelles Lifting Class also gain a more in depth understanding of their bodies, how different muscle groups work, and how we can utilise these muscle groups to get the most benefit from the exercises we do, both in the Barbelles sessions and also in the regular CrossFit classes.
So, what are you waiting for? I’ll see you on Sunday at 11 am!