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  • FRENCH PRESS exercise (triceps extension) for Beginners
    • 6/15/24

    FRENCH PRESS exercise (triceps extension) for Beginners

    Dr. Elise Brown introduces beginners to the French Press exercise, which is is a single-joint vertical push resistance training movement that targets the triceps brachii, with an emphasis on the long head.

  • DUMBBELL FRONT SQUAT for BEGINNERS: benefits, muscles worked, technique, and common mistakes
    • 1/15/24

    DUMBBELL FRONT SQUAT for BEGINNERS: benefits, muscles worked, technique, and common mistakes

    This video covers correct technique for the dumbbell front squat. It also covers which muscles are worked, the benefits, and common mistakes that are made. Dumbbell front squats are loaded anteriorly, and this requires more core activation.

    Dumbbells: https://amzn.to/3B1q5Xz

    Connect with me: https://linktr.ee/the_diabetes_resist...

    Timecodes:

    0:00 - Intro

    0:17 - Muscles worked

    0:30 - Benefits (core engagement, what "the core" actually means)

    0:50 - Improve balance (athletes and older adults)

    1:07 - Technique

    1:57 - Variations of the exercise

    2:04 - Comparison of front squat and back squat

    2:43 - Common errors

    Sources used:

    1. Hedrick, Allen MA. Dumbbell Power Clean, Front Squat, and Power Jerk. Strength and Conditioning Journal 37(3):p 84-88, June 2015. | DOI: 10.1519/SSC.0000000000000133

    2. Wu, H., Tsai, C., Liang, K., & Chang, Y. (2020). Effect of Loading Devices on Muscle Activation in Squat and Lunge, Journal of Sport Rehabilitation, 29(2), 200-205. Retrieved Jul 7, 2023, from https://doi.org/10.1123/jsr.2018-0182

    3. Coratella G, Tornatore G, Caccavale F, Longo S, Esposito F, Cè E. The Activation of Gluteal, Thigh, and Lower Back Muscles in Different Squat Variations Performed by Competitive Bodybuilders: Implications for Resistance Training. Int J Environ Res Public Health. 2021 Jan 18;18(2):772. doi: 10.3390/ijerph18020772. PMID: 33477561; PMCID: PMC7831128.

    4. Schoenfeld BJ. Squatting kinematics and kinetics and their application to exercise performance. J Strength Cond Res. 2010 Dec;24(12):3497-506. doi: 10.1519/JSC.0b013e3181bac2d7. PMID: 20182386.

    David G.BehmD.G. Behm, Eric J.DrinkwaterE.J. Drinkwater, Jeffrey

    5. M.WillardsonJ.M. Willardson, and Patrick M.CowleyP.M. Cowley. 2010. The use of instability to train the core musculature. Applied Physiology, Nutrition, and Metabolism. 35(1): 91-108. https://doi.org/10.1139/H09-127

    6. Ronai, Peter M.S., FACSM, ACSM-CEP, ACSM-EP, EIM-III, CSCS. The Front Squat Exercise. ACSM's Health & Fitness Journal 26(2):p 44-50, 3/4 2022. | DOI: 10.1249/FIT.0000000000000745

    7. Rippetoe, M., & Kilgore, L. (2011). Starting strength: basic barbell training. 3rd ed. Wichita Falls, TX, Aasgaard Co.

    8. The hip joint and pelvic girdle. Floyd R.T.(Ed.), (2021). Manual of Structural Kinesiology, 21e. McGraw Hill. https://accessphysiotherapy.mhmedical...

    Images:

    1. Erector spinae (CC). Sandra Hanbo, CC BY-SA 4.0 https://creativecommons.org/licenses/..., via Wikimedia Commons. Image was cropped and highlighted erector spinae.

    2. One-arm handstand. Photo by Allan Mas: https://www.pexels.com/photo/young-ma...

    3. Axial skeleton. Anatomography is provided by DBCLS, CC BY-SA 2.1 JP https://creativecommons.org/licenses/..., via Wikimedia Commons

    Videos

    1. Ab exercise. Video by Kampus Production: https://www.pexels.com/video/man-prac...

    2. Surfing. Video by Evgenia Kirpichnikova: https://www.pexels.com/video/a-man-su...

    3. Yoga. Video by Marcus Aurelius: https://www.pexels.com/video/couple-p...

    Disclaimer: Please see the link for our disclaimer policy for all of our videos on The Diabetes Resistance YouTube channel: https://www.elisebrownphd.com/videos-1

    #thediabetesresistance #workout #elisebrown #exercise #kinesiology #anatomy #movement #musclestrength #musclestrengthening #resistancetraining #strengthtraining #legexercise #dumbbell #frontsquat #dumbbellexercises

  • DUMBBELL PRESS for BEGINNERS: how-to, muscles worked, and other shoulder exercises
    • 1/15/24

    DUMBBELL PRESS for BEGINNERS: how-to, muscles worked, and other shoulder exercises

    This video covers correct technique for the dumbbell press, often referred to as the shoulder press or overhead press. It also covers which muscles are worked and how it compares against other shoulder exercises like the bench press, lateral raise, incline press, and dumbbell flye.

    Dumbbells: https://amzn.to/3B1q5Xz

    Resistance bands with door anchor: https://amzn.to/44GDJgo

    Door anchor only: https://amzn.to/42wUkBh

    Wall anchor: https://amzn.to/3VK4pZt

    Timecodes:

    0:00 - Intro

    0:19 - Dumbbell and positioning alternatives

    0:43 - Technique, form

    1:30 - Joint movements and muscles worked

    2:17 - Comparison to incline press, bench press, lateral raise, dumbbell flye

    2:55 - Kettlebell vs dumbbell

    Sources used.

    1. Rippetoe, M., & Kilgore, L. (2011). Starting strength: basic barbell training. 3rd ed. Wichita Falls, TX, Aasgaard Co.

    2. The shoulder joint and the shoulder girdle. Floyd R.T.(Ed.), (2021). Manual of Structural Kinesiology, 21e. McGraw Hill. https://accessphysiotherapy.mhmedical...

    3. Waller, Mike MA, CSCS*D, NSCA-CPT*D; Piper, Tim MS, CSCS*D; Miller, Jason MS, CSCS. Overhead Pressing Power/Strength Movements. Strength and Conditioning Journal 31(5):p 39-49, October 2009. | DOI: 10.1519/SSC.0b013e3181b95a49

    4. Błażkiewicz M, Hadamus A. The Effect of the Weight and Type of Equipment on Shoulder and Back Muscle Activity in Surface Electromyography during the Overhead Press-Preliminary Report. Sensors (Basel). 2022 Dec 13;22(24):9762. doi: 10.3390/s22249762. PMID: 36560129; PMCID: PMC9781216.

    5. Luczak J, Bosak A, Riemann BL. Shoulder Muscle Activation of Novice and Resistance Trained Women during Variations of Dumbbell Press Exercises. J Sports Med (Hindawi Publ Corp). 2013;2013:612650. doi: 10.1155/2013/612650. Epub 2013 May 15. PMID: 26464884; PMCID: PMC4590897.

    6. Escamilla RF, Yamashiro K, Paulos L, Andrews JR. Shoulder muscle activity and function in common shoulder rehabilitation exercises. Sports Med. 2009;39(8):663-85. doi: 10.2165/00007256-200939080-00004. PMID: 19769415.

    7. Campos YAC, Vianna JM, Guimarães MP, Oliveira JLD, Hernández-Mosqueira C, da Silva SF, Marchetti PH. Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. J Hum Kinet. 2020 Oct 31;75:5-14. doi: 10.2478/hukin-2020-0033. PMID: 33312291; PMCID: PMC7706677.

    Images.

    Shoulder girdle (CC). https://commons.wikimedia.org/wiki/Fi...

    Barbell press. https://nara.getarchive.net/media/tec...

    Alfred Baxter 1928 - A man lifting a barbell in front of a crowd (CC). https://picryl.com/media/alfred-baxte...

    Cable internal rotation. (CC). Everkinetic, CC BY-SA 3.0 https://creativecommons.org/licenses/..., via Wikimedia Commons

    License: https://creativecommons.org/licenses/...

    Anconeus. Henry Gray (1918). Anatomy of the Human Body (CC)

    Videos.

    Bench press. Video by Tima Miroshnichenko: https://www.pexels.com/video/a-person...

    Cable flye. Video by Tima Miroshnichenko: https://www.pexels.com/video/a-man-wo...

    Incline press. Video by Antoni Shkraba: https://www.pexels.com/video/a-man-wo...

    Dumbbell lateral raise. Video by Tima Miroshnichenko: https://www.pexels.com/video/a-man-wo...

    Levator scapulae (CC). Anatomography, CC BY-SA 2.1 JP https://creativecommons.org/licenses/..., via Wikimedia Commons

    License: https://creativecommons.org/licenses/...

    Coracobrachialis (CC). Anatomography, CC BY-SA 2.1 JP https://creativecommons.org/licenses/..., via Wikimedia Commons

    License: https://creativecommons.org/licenses/...

    Disclaimer: Please see the link for our disclaimer policy for all of our videos on The Diabetes Resistance YouTube channel: https://www.elisebrownphd.com/videos-1

    #thediabetesresistance #workout #elisebrown #exercise #kinesiology #anatomy #movement #musclestrength #musclestrengthening #resistancetraining #strengthtraining #shoulders #dumbbell #dumbbellpress #dumbbellexercises

  • BANDED LAT PULL-DOWNS for BEGINNERS: how to, variations, and muscles worked
    • 6/5/23

    BANDED LAT PULL-DOWNS for BEGINNERS: how to, variations, and muscles worked

  • Lunges for BEGINNERS/improve STRENGTH & BALANCE (different versions & muscles worked)
    • 6/5/23

    Lunges for BEGINNERS/improve STRENGTH & BALANCE (different versions & muscles worked)

  • How to do ROMANIAN DEADLIFTS (dumbbell), variations, and muscles worked
    • 3/5/23

    How to do ROMANIAN DEADLIFTS (dumbbell), variations, and muscles worked

  • How to do REVERSE FLYES, variations, & muscles worked
    • 3/5/23

    How to do REVERSE FLYES, variations, & muscles worked

  • How to do WALL PUSH-UPS
    • 3/5/23

    How to do WALL PUSH-UPS

  • How to do a CHAIR SQUAT (limited mobility)
    • 10/26/22

    How to do a CHAIR SQUAT (limited mobility)

    If you are wanting to start squatting, but have concerns about balance or strength, then the chair squat is likely the right place to start. Once you've mastered the chair squat, you can progress to the air squat (link to instructional video down below).
  • TOP 3 Ways to Learn a PUSH-UP
    • 10/26/22

    TOP 3 Ways to Learn a PUSH-UP

    The push-up is a great exercise to include in a workout routine as it helps to build strength in the chest, shoulders, and triceps, and can be completed from the comfort of your own home. This video will cover 3 approaches to learning the push-up, including top-down, bottom-up, and eccentric push-ups.
  • How to SQUAT (AIR SQUAT)
    • 10/9/22

    How to SQUAT (AIR SQUAT)

    Learn how to air squat before trying to squat with additional resistance (barbell, kettlebell, etc.).

Video Disclaimer: The advice and guidance provided in all content produced by The Diabetes Resistance, LLC are not guaranteed to be appropriate for your individual situation. Much of the information provided in videos is meant to be educational, and it is advised to discuss all lifestyle changes with your doctor prior to following the guidance of both educational and workout videos. The Diabetes Resistance, LLC is not responsible for any damages that result from an effort to implement the information provided in any video, article, social media post, or related publications.

Not all exercise programs are appropriate for everyone and any exercise program may result in injury. Always obtain doctor’s clearance starting any exercise program, especially if you have a long-term health condition, are pregnant, nursing, or an older adult. If you experience chest pains, or have conditions that are not currently managed appropriately (examples: uncontrolled blood pressure or diabetes), please do NOT participate in any workout videos on The Diabetes Resistance YouTube channel. By participating in any of the exercises on this YouTube channel, you assume ALL risks of injury from doing so. The Diabetes Resistance, LLC is NOT responsible or liable for any injury or loss you may sustain by participating in this exercise program. ALWAYS warm up prior to exercise and NEVER exercise past a level that you are comfortable with. PLEASE stop exercising immediately if you experience pain, soreness, fatigue, shortness of breath, dizziness, lightheadedness, blurred vision, headache, nausea, sickness, illness, dehydration, excessive sweating, or any other discomfort. If these signs and symptoms continue even after you stop exercising, please seek immediate medical assistance. The educational and workout videos provided on The Diabetes Resistance YouTube channel are NOT intended, and should NOT be used, as a substitute for professional medical advice, diagnosis or treatment. The Diabetes Resistance, LLC makes NO representation or warranty, whether express or implied, with respect to the safety, usefulness, or the result of this exercise program.

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