Category: Uncategorized

How bar knurling differs – and why it matters.

In this knurling guide, we explain what barbell knurling is, why it’s important and how we have chosen what we believe is the optimal knurling for powerlifting, weightlifting and hybrid training.

Grip is a critical factor in a bar – and barbell knurling plays a big role. Eleiko’s knurling options are specifically refined to meet the varying needs of our diverse user groups, enhancing the feel and performance for all categories of lifters.

What is barbell knurling?

Barbell knurling is the crosshatch pattern on the shaft of the barbell designed to increase the amount of grip on the bar by increasing friction between your hands and the bar. Knurling is made by pressing the material into diamond-shaped pyramids and varies greatly in depth, pattern, and aggressiveness. Different types of knurling are used for different types of bars, accommodating the various needs of today’s lifters. The pattern, depth and finish all play a role in how the final knurling will feel to the athlete.

Why is barbell knurling important?

One of the most important aspects of lifting is the ability to achieve a strong, controlled, and well-placed grip. Knurling provides a critical benefit to the performance and safety of the lifter.

Grip: The knurling type will determine the type of grip you can get on your bar, and the more you lift, the more important this will become. Knurling is vitally important on pulling movements, where some movements, such as deadlifts and rows, can only be performed effectively when you have a good grip on the bar. Different sports and disciplines require specific levels of grip, which is why the knurling on a powerlifting bar will differ from that of a weightlifting bar. Having the right type of knurling for the sport is not only a question of performance but also of safety. Slipping on the barbell is not only ineffective but can also be dangerous to the lifter and the surroundings.

Hand placement: Knurling plays a major role in hand placement on the bar, assuring a correct grip. Hand placement affects the ability to push and pull weight, and the strategic placement of the knurl will provide an indication of where your hands should be placed. In competition settings, the grip markings act as both reference points and in certain lifts, to check legal hand placements.

Comfort: Knurling is about striking a balance between grip and comfort, assuring you can get the most out of your lifts – but just as much about personal preference. Routine lifters often have an arsenal of different bars, and different knurling options, to choose from. As a rule of thumb, choose a knurling aggressiveness that is specifically designed for the type of training you perform most of the time. Looking to purchase just one bar? A balanced knurling, found on many hybrid bars, will suit a variety of lifters and training styles.

Knurling categories — Mild, balanced (competition or training) and aggressive

The key to making great knurling is balancing sharpness, ensuring durability, and configuring the knurling to the type of lifting performed. Two factors go into creating knurling tailored for different uses: the spacing between the diamond shapes and the depth of cut. Although there is no industry standard for how to gauge, classify or identify the severity or style of knurling, Eleiko bars are divided into three distinct knurling categories.

1.0 Knurling (mild): found on our XF, Performance, Group Training and Technique Bars is our least aggressive knurling, good for all-round use and high-volume training. The knurling is soft and will not damage your hands as you perform high repetition training.

1.2 Knurling (competition or training): used on our IWF-certified weightlifting bars as well as our Rack bars, is a sharper knurling to ensure a secure grip for Olympic lifts.

1.5 Knurling (aggressive): our most aggressive knurling, is used on our Powerlifting bars. It is very sharp and deep, ensuring a strong grip for heavy lifts.

Within each category, the knurling is carefully inspected and divided into subcategories based on the level of aggressiveness – mild, balanced or aggressive – and which bar category it suits best. For example, training bars have a shallower depth knurl while competition bars are deeper and therefore more aggressive. This quality procedure provides Eleiko bars with a tailored grip that is designed to meet the specific needs within each bar category: Training, Competition, Performance or Technique.

How is knurling made?

To add knurling, the bar is first placed into a CNC lathe. Contrary to popular belief, a minimal amount of metal is removed when the knurling is being machined into the bar stock. The lathe has 2 small discs, also referred to as bits, that have a right-hand and left-hand pattern set at 180 degrees from each other. As the bar rotates in the lathe, the bits forcefully push and distorts the steel, squeezing the steel into the shape desired. The bits are extremely sharp steel to be capable of distorting heat-treated forged steel.

The aggressiveness of the final knurling is determined by 4 factors:

• How many revolutions the lathe makes prior to advancing the bits to the next portion to receive treatment.
• The squeezing process from tension on the bits. The higher tension equals higher peaking and pointedness, resulting in a more aggressive knurl.
• How sharp the bits are. The more the bits on the lathe are used, the softer the knurling will be.
• The knurling on the untreated bars is more aggressive compared to the chromed ones as the chrome fills out the valleys between the peaks somewhat.

The result is the signature Eleiko knurling that is firm, but not too sharp, allowing you to lift with complete contact and no slippage. The waffle-pattern knurling is a nod to our history, as Eleiko originally produced waffle irons and other small electronics.

How to choose the right knurling for you

Every sport and training style is different, thus requiring different knurling types. Consider the type of strength training that you perform most of the time.

Weightlifting bars, or Olympic bars, generally have less aggressive knurling than powerlifting bars, while still ensuring a strong and secure grip for explosive Olympic lifts. Knurling on weightlifting bars may also extend further on the bar sleeve to accommodate a wide grip while lifting.

Olympic barbells typically have a smooth center knurl. This will prevent your neck and shoulders from getting scraped when front racked in a clean. 20 kg weightlifting bars that are certified by the IWF are required to have a center knurl.

Powerlifting bars generally have the most aggressive bar knurling, and for obvious reasons: powerlifters move more weight than anyone. The aggressive knurling tends to be deeper, sharper and more coarse than weightlifting bars and is designed to improve grip on heavy lifts. Having aggressive knurling is especially important for deadlifts.

Traditionally, powerlifting bars have a center knurl to provide a strong grip surface when back squatting, preventing the bar from sliding down the lifter’s back on heavy lifts.

Hybrid bars, while serious powerlifters and weightlifters will prefer to use bars that are specifically designed for their sports, many users prefer to use one bar that can be used for all styles of training. For accommodating functional fitness training needs, the key is flexibility and comfort. Hybrid bars, also referred to as multi-purpose bars, generally have a less aggressive, softer knurling that is comfortable for a wide variety of users and will not tear up your hands.

For example, the Eleiko XF Bar has a balanced knurling that gives full control while remaining comfortable for higher volume training sessions. The bar has dual markings for both powerlifting and weightlifting and is suitable for CrossFit, functional fitness, and home use. Most hybrid bars have no center knurl to prevent chafing, due to the many body parts that come in contact with the bar in this type of training.

Knurling based on bar catgory: Training, competition, performance and technique

Eleiko bars for powerlifting and weightlifting are divided into four main categories: Training, Competition, Performance and Technique. Here’s how the knurling differs:

Eleiko training bars deliver the feel and performance of our competition bars, but with less sharp knurling making the bar appropriate for a higher volume of lifting.

Eleiko competition bars, designed specifically for competitive Olympic weightlifting or powerlifting, have an aggressive knurling suited for one rep max attempts. Our Competition bars are certified by all three federations: IWF, IPF and WPPO.

Eleiko performance bars are designed for multi-purpose use and optimized training for athletes in professional sports. The Performance bars typically have a balanced knurling, sharp enough to give full control without becoming uncomfortable during higher volume training sessions.

Eleiko technique bars  have a balanced knurling for both control and comfort and are suitable for technique work. The grip replicates the feeling of our performance bars, facilitating a seamless transition between the two as skill and technique improve.

Center knurl or no center knurl?

Another key element that may impact your purchase decision is whether the bar has a center knurl. A center knurl is placed evenly between each side of the shaft. The difference between the center knurl and the split knurling on the shaft is the user benefit. Where the knurling on the side of the shaft is designed mainly to increase grip in your hands, the center knurl is for the grip on other parts of the body or clothing.

So, is center knurl necessary? That depends on the type of training you are performing. For powerlifting, a center knurl will benefit when performing back and front squats. Similarly, in weightlifting when performing cleans, a bar with recessed center knurling will grip to the material on your chest/collar bones. In weightlifting, a center knurl will typically not bother you as the number of repetitions is typically low. However, when lifting during CrossFit workouts or other high repetition training sessions, be cautious — a center knurl result may result in scraping your chest.

Grip markings

Grip markings, also referred to as knurl rings, are smooth, knurl-free rings that appear on the barbell knurling to guide hand placement for different lifts and maintain consistency.

There are typically two types of grip markings found on barbells – powerlifting grip markings that are placed closer to the center of the bar, standardized at roughly 32 (exactly 810 mm) apart by the International Powerlifting Federation (IPF) and Olympic grip markings, standardized at roughly 36 (exactly 910 mm) apart by the International Weightlifting Federation (IWF) that are placed closer to the sleeves. Many hybrid or multi-purpose bars have both dual grip markings to help assure correct hand placement during a wide variety of lifts.

For an improved lifting experience

Ultimately, the main benefit of the barbell is the ability to cater to the need of many different members — and knurling is an important element. We have outfitted our bars with knurling that is specifically tailored to the training type, be it powerlifting, weightlifting or hybrid training, to improve both feel and performance for lifters in all categories.

 

Source: https://eleiko.com/en-us/stories/how-bar-knurling-differs

Designing and producing the world’s finest barbells — the choice of champions for more than 60 years.

Bars are the heart of Eleiko. It’s the product that sparked our journey from waffle irons to a leader in strength. More than 1,000 world records have been set on Eleiko bars since their competition debut in 1963.

Over the decades, we’ve expanded beyond the competition platform crafting high-quality bars for all kinds of lifting environments, from professionals in world-class weight rooms to passionate lifters training in their home gyms and beginners touching a barbell for the first time. However, one thing has remained the same since 1957, our commitment to designing and producing the best bars and delivering the ultimate lifting experience.

Precision crafted bars since 1957

Our bars are precision crafted to deliver the ultimate lifting experience and built to last a lifetime. Every bar is made in our Halmstad, Sweden, headquarters from clean steel and designed for the distinct needs of each type of lifting — weightlifting, powerlifting and hybrid training — in competition and training environments.

Professional lifters frequently refer to the “Eleiko Feeling” as what sets Eleiko bars apart. It is a term used to describe how our bars’ flexibility, grip, and sleeve rotation work together, helping lifters feel connected to the lift.

Clean Swedish steel

Eleiko steel is known for its unique characteristics, offering an exceptional balance of strength and flexibility optimised for lifting. Our clean Swedish steel has been perfected over decades. With our treatment and hardening procedure, we can customise each bar for the flexibility it needs. When performing a lift at one’s maximum capacity, the steel in the bar should work in unison with the lifter’s rhythm and provide a connected feeling to the bar throughout the lift and at all loads.

“The maximum authorised radial deviation over them entire length of the bar is 0.1mm. If those specifications aren’t met, we discard the bar and the steel is recycled.” — Mattias Andersson, Production Foreman

The grip

The grip is a critical factor in a bar – and barbell knurling plays a significant role. Eleiko knurling is refined to meet the differing needs of our diverse user groups, enhancing the feel and performance for all lifters. Read our knurling guide to learn more about barbell knurling, why it’s important, and how we chose the optimal knurling for powerlifting, weightlifting and hybrid training.

Optimized rotation at all loads

Particularly essential to the lifting experience in weightlifting is the rotation of the sleeves, or the “spin”. This is an area that we have spent considerable time perfecting. Our re-engineered sleeve construction delivers a more stable and controlled rotation, optimised for smooth performance, giving lifters a more connected and precise experience. Precision needle bearings, an inner race and a dust-proof seal ensure weight moves smoothly under load and at high speeds. This minimises the wear on crucial parts, a critical factor for lifter safety, while also ensuring the sleeves remain cleaner for longer and that greased components continue to be well lubricated for years with minimal maintenance.

Crafted for performance

To provide the ultimate lifting experience, bars are designed and crafted specifically for different types of lifting and to meet the varied needs of different competition and training settings.

Source: https://eleiko.com/en/stories/crafting-the-best-barbell

Limitless Redefined

LFX provides elevated functional, HIIT and strength experiences, and fills your space with energy to run small group, personal, or free individual training sessions.

Here are 5 great reasons to upgrade your functional training area with an LFX configuration:

1. LFX is suitable for all levels of exercisers: from beginners to advanced exercisers and athletes.
2. LFX is a great addition to the gym beyond SGT. It can be an extension of your freeweights area, or an exclusive personal training area.
3. LFX delivers a wide variety of configurations for every taste and need.
4. LFX only needs a minimum live area from 500 sq. ft. to 1050 sq. ft. for pre-configured packages.
5. LFX provides endless possibilities to create your own custom space.

Explore our seven pre-configured LFX packages

Access the LFX 360° experience to discover our functional training solutions just the way you want to! This is what expects you :

• Get an immersive insight into all of the seven LFX spaces
• Learn about specific equipment choices in each package
• Discover different design ideas that complement the packages

Find the configuration that’s right for your club and members.

You’re just one step away.

Click this link and fill out the form below, to get access immediate to the exclusive virtual tour.

https://www.lifefitness.com/en-eu/catalog/lfx/virtual-tour

Start to explore Life Fitness pre-configured LFX packages.

Click below to take a virtual 360° tour.

https://lfx.jammedroom.com/

 

Source:https://www.lifefitness.com/en-eu/catalog/lfx/virtual-tour

Did you know we do sell the different styles of BOSU® Balance Trainers? How do you know your selection will be the right one for its intended use?  We’ve broken down each here to help discover which will be the best fit for you:

BOSU® HOME BALANCE TRAINER

The Home Balance Trainer is our classic and a perfect choice for the casual home user! With a 65cm diameter, its original style dome & platform surfaces will enhance any basic workout or training style with an element of instability to help improve health & life activities!

BOSU® SPORT BALANCE TRAINER

The smaller surface area and circumference (only 50cm) make the Sport unit more appealing to children, Trainers & Coaches who travel for clients, and users in smaller spaces. Although modest in size, it’s still mighty when it comes time to work out! Insider Info: Same dome, platform & feet as the two units mentioned above so recommended for home use only.

BOSU® PRO BALANCE TRAINER

Our most recognized product, the ‘original’ Pro Balance Trainer boasts a patented double-molded base (for extra strength) and a smooth, non-skid platform surface (so nothing gets in your way) making it the ultimate choice for professional and commercial-grade use! Our Pro unit was made to withstand the toughest workout format while still promoting all the function and feedback needed for effective stability training.  Insider Info: You don’t need to be a fitness pro to use our Pro Balance Trainer, however it’s the only model recommended for clubs, clinics, training centers or any situation expecting high volume use.

BOSU® NEXGEN™ PRO BALANCE TRAINER

The latest generation of our Pro unit also offers the unique texture benefits of the NexGen™ dome while maintaining the high-quality features needed for commercial & professional use!

 

Bottom line, any BOSU® Balance Trainer is a fantastic choice and each will take your HIIT, core, strength, mobility or total-body workout to the next level! Happy picking!

Source: https://bosu.com/blogs/news/which-balance-trainer-is-right-for-you

Weightlifting is a fantastic way to build strength, improve muscle tone, and boost overall fitness. However, like any physical activity, it comes with its risks. Injuries are not uncommon in the world of weightlifting, but the good news is that many of them can be prevented with the right approach and gear. Let’s explore some common weightlifting injuries and ways to avoid them. It all starts with using proper techniques and the right equipment!

Understanding Common Weightlifting Injuries: 

1. Strains and Sprains: These occur when muscles or tendons are stretched beyond their limits, often due to improper form or lifting too much weight.
2. Tendonitis: Tendonitis is inflammation of the tendons, often caused by repetitive movements and overuse. It commonly affects the elbows (tennis elbow) and shoulders.
3. Lower Back Pain: Poor lifting technique, especially when performing exercises like deadlifts and squats, can strain the muscles and ligaments in the lower back, leading to pain and discomfort.
4. Wrist and Elbow Injuries: These injuries can occur due to excessive stress on the wrists and elbows during exercises like bench presses and curls.

Prevention Strategies: 

Now that we know what we’re up against, let’s discuss some strategies for preventing these injuries:

1. Start with Proper Form: Proper form is crucial for preventing injuries. Focus on maintaining a neutral spine, engaging your core, and using controlled movements throughout each exercise.
2. Warm-Up and Cool Down: Always start your workouts with a proper warm-up to prepare your muscles and joints for the work ahead. Similarly, don’t neglect the cooldown phase, which can help prevent stiffness and soreness.
3. Gradually Increase Weight: Progression is key in weightlifting, but it’s essential to increase the weight gradually to give your muscles and connective tissues time to adapt.
4. Use Weightlifting Gear: Investing in quality weightlifting gear can provide additional support and protection against injuries. Here are some recommended Harbinger products:

• Harbinger Weightlifting Belts: Designed to provide support to your lower back and core during heavy lifts, Harbinger weightlifting belts are essential for maintaining proper spinal alignment and preventing lower back injuries.
• Harbinger Wrist Wraps: Wrist wraps help stabilize your wrists during exercises like bench presses and overhead presses, reducing the risk of strains and sprains.
• Harbinger Gloves: Weightlifting gloves offer essential protection and support for your hands during intense lifting sessions. Having a better grip at all times will reduce your chances of slipping and causing injuries.

By following these injury prevention strategies and using the right gear, you can minimize your risk of common weightlifting injuries and enjoy a safer, more effective workout experience. Remember, consistency and proper technique are key to long-term progress and injury-free training. So, lace up your lifting shoes, strap on your gear, and lift smart. Your body will thank you for it.

Source: https://harbinger.co.nz/2024/05/08/avoiding-common-weightlifting-injuries/

Pilates is renowned for its ability to enhance flexibility, strength and overall body awareness. The versatility of equipment can significantly amplify these benefits, making your workouts more dynamic and effective. This month, we’re highlighting some essential Pilates gear, including Cadillacs, Stability Chairs^™ and Ladder Barrels. Discover how these tools can transform your practice and help you achieve your fitness goals.

To help you maximize the use of these tools, we’re shining the spotlight on Exercise of the Month series, highlighting various ways to incorporate our products into your routine and tailor them for diverse clients. Here are some featured exercises to inspire your workouts:

 

Workout on the Cadillac

Discover the versatility of the Cadillac/Trapeze Table with the Thigh Stretch exercise, guided by Merrithew Lead Instructor Trainer Michaela Bimbi-Dresp. This exercise allows for various modifications to cater to diverse client needs. Try out this exercise and see how it can elevate your practice.

 

Workout on the Stability Chair

Unlock the full potential of the Split-Pedal Stability Chair with the Footwork Flow exercise demonstrated by Master Instructor Trainer Laureen DuBeau. Move beyond simple exercises and make your Stability Chair programming more dynamic and invigorating. Give this exercise a go and feel the difference in your workouts.

 

Workout on the Ladder Barrel

Challenge your core strength, stability, flexibility and mobility with the Swan Dive exercise on the Ladder Barrel, showcased by Laureen DuBeau. This exercise focuses on the posterior chain, strengthening the back extensors and gluteus maximus. Try this exercise and experience the versatility of the Ladder Barrel.

Explore the benefits of incorporating the Cadillac, Chair and Barrel into your practice and add dynamic exercises to your routine. Whether you’re looking to enhance your home studio or upgrade your professional setup, this equipment provides the perfect opportunity to invest in your fitness journey. Start your journey today and unlock the full potential of your Pilates practice!

Source: https://www.merrithew.com/blog/post/2024-06-11/transform-your-pilates-practice-top-cadillac-chair-barrel-exercises

Six months ago, we explored the inspiring stories of two talented ballet dancers from The National Ballet of Canada, Genevieve Penn Nabity and Matthieu Pagès, who embraced Pilates as a vital component of their performance enhancement and recovery journey. You can catch up on their stories here. Today, we revisit their journeys to see how they’ve navigated the challenges and triumphs that have come their way in the past several months.

Genevieve: Adapting to new challenges with grace

Genevieve Penn Nabity in Don Quixote. Photo by Karolina Kuras

Earlier this year, Genevieve faced a setback when she fractured her distal talus, a small bone in the ankle, during a ballet training class. This injury forced her to temporarily shift her focus from ballet to strengthening her upper body, particularly her back muscles. Despite this hurdle, Genevieve’s resilience shines through. Her new fitness goals center on enhancing the proprioceptive muscles around her ankle and calf to regain her pre-injury form so that she can continue to approach dance fearlessly.

Genevieve has since returned to performing and the integration of Pilates into her routine has profoundly impacted her ballet training. Mind-body exercises have been instrumental in helping her stay focused and connected with her muscles during performances, even under the stress of stage nerves.

1) Can you describe any recent achievements in your ballet career that you attribute to your enhanced training?

I was recently cast in the lead role of Kitri for the National Ballet’s upcoming production on Don Quixote. This role is full of explosive jumps and the training I did pre-injury helped me show that I have the skills needed to perform the role well. Also, back in December 2023, I was called upon to fill in for a fellow colleague in the role of the Sugar Plum Fairy in The Nutcracker thus my shows doubled. Due to my training, my body was able to support itself through the extra shows.

2) How has your approach to training and preparation for performances changed since integrating Pilates into your routine?

I am much more mindful of my mental state and staying present in the moments before, during and after a show. I also have more control over my body when things don’t go as planned, thanks to the practice I do in Pilates classes.

3) Have you incorporated any new Pilates exercises into your routine?

While in the boot for six weeks after my injury, Reformer work was key as it allowed me to continue training my core and arms without putting any weight on my injury. Some of my favorite exercises are “Teaser Teardrops” and “Frog”. “Tree” was also helpful, as it gave me a chance to mobilize my spine and stretch my legs!

Matthieu: A steady return to the stage

Matthieu Pagès in UTOPIVERSE. Photo by Jason George and William Yong

Matthieu brings us uplifting news: his big toe’s ligaments, which he partially tore after landing poorly following a big jump, have completely healed. Since our last update, he has fully returned to performing ballet, though with heightened awareness and caution to prevent re-injury. This cautious approach has transformed into a strength, enabling him to dance with increased confidence and precision.

Throughout his recovery journey, Matthieu continued to focus on exercises that enhance stability in his injured foot and improved his routine with additional core and upper leg strengthening exercises.

Matthieu’s aspirations in ballet are as vibrant as ever. He is diligently working to strengthen his body and technique, aiming for more opportunities to perform onstage.

1) Can you describe any new or continuing challenges you have faced during your recovery?

Since our last conversation, the main challenge has been regaining stability in my injured foot, particularly in the big toe. The big toe is crucial for balance and dance performance, so it’s vital to keep stretching and strengthening it before moving on to more advanced techniques or choreographies.

2) What advice have you found helpful during your recovery that you could share with others?

Give your body the time it needs to recover and always keep a positive mindset while you’re recuperating. Staying optimistic will impact the speed of your recovery.

3) How do you believe Pilates and mind-body exercise have impacted your recovery process and ballet career?

It has played a significant role by giving me the opportunity to strengthen my body and deeper muscles, and maintain maximum flexibility, all without the repetitive strain of lifting weights.

Pilates: A common thread in their journeys

Both dancers underscore the significant role that Pilates has played, not only in their recovery but also in their overall career trajectories. For Genevieve, Pilates has helped enhance her control and presence during performances. Matthieu credits Pilates with providing a method to strengthen his deeper muscles and maintain peak flexibility, crucial for his ongoing recovery journey.

Looking forward

As Genevieve and Matthieu continue to evolve in their ballet careers, their stories remain a source of inspiration. Their journeys highlight the resilience required to overcome physical setbacks and the powerful role that mind-body practices like Pilates can play in achieving athletic greatness.

Moving forward, we will continue to cheer Genevieve and Matthieu on as they leap towards future successes.

 

Source: https://www.merrithew.com/blog/post/2024-06-12/where-are-they-now-how-two-ballet-dancers-transformed-their-performance-recovery-with-pilates?utm_source=Mailchimp&utm_campaign=aed3afffd4-NL_202406_Part_2&utm_medium=email&utm_term=0_-814c5498ca-%5BLIST_EMAIL_ID%5D&ct=t(NL_202406_Part_2)&goal=0_0cd2a6749f-aed3afffd4-182743006&mc_cid=aed3afffd4&mc_eid=0c09e032cf

In a post-pandemic world, the average hotel and gym guest profile has changed. People want a more bespoke experience, more control and minimal disruption.

How can you incorporate this into your offer?

Fitness products and brands travel with their customers. As fitness routines have become a daily lifestyle component for so many of us during the pandemic, it’s important to ensure your guests have access to the facilities they’re used to on their travels. For those guests who want to continue their wellbeing journey throughout their stay the following things are important:

• Workout tracking
• On-demand training
• Daily workout suggestions

More and more hotels are starting to offer in-room equipment, such as treadmills, exercise bikes, dumbbells and exercise balls. Some hotels are offering “work-in, work-out” promotions, featuring second adjoining rooms to be set up as working or gym facilities, with virtual training services. The Hilton’s Five Feet to Fitness concept blends the traditional hotel room with a fitness centre, with 11 different equipment and accessory options into the hotel room, along with a touch-screen display with bespoke exercise tutorials to guide guests through workout routines. Kempinskihotels has introduced “fit rooms”, upgraded suites in select hotels that come complete with in-room workout solutions and on-demand fitness services as well as personal guided sessions with a virtual trainer, accessed via a QR code.

Knowing your demographic well will determine what you offer to guests and what difference it will make to their stay and their likelihood of returning.

• If your guest profile represents business travellers who want to maintain their daily workout routine then in-room equipment could be worth the investment.
• If your core demographic is leisure travellers who prefer a trip to the on-site facilities and keep their room for sleeping and relaxing then the emphasis must go elsewhere.

Of course, not everyone has the budget to offer additional in-room facilities or high-tech-enabled equipment but there are other ways to ensure the in-room experience is geared towards optimum wellbeing.

The in-room offer doesn’t have to include physical fitness equipment but the simple addition of mindfulness, meditation and basic stretching exercises on the room TV is a cost-effective way to improve the wellbeing experience. You could also include recommendations for fitness apps or nearby walking routes and include different types of cushions or weighted blankets.

The wellbeing offer doesn’t just extend to corporeal fitness. On the room service menu, offer a good mix of organic and local produce where possible as well as flagging up available healthier options or offering niche extras such as protein drinks for the more dedicated fitness fans.

However, an in-room wellbeing experience is an ongoing one and cannot be delivered in a silo. Only by aligning all aspects of your organisation in the wellbeing philosophy will you be able to ensure your guests get the experience they have come to expect and will keep them singing your praises and coming back for more.

Source: https://www.lifefitness.com/en-eu/customer-support/education-hub/blog/how-to-ensure-your-guests-have-an-enjoyable-in-room-wellbeing-experience

When it comes to strength training, shoulders often don’t receive as much attention as abs, biceps or chest. Yet, strengthening your shoulders contributes to a balanced physique and boosts your functional strength. Robust shoulders enhance your overall lifting abilities, stabilise your upper body and protect against injuries that can occur from other workouts.

This is where the shoulder press machine comes into play. This equipment is essential for anyone looking to enhance muscle definition and upper body strength. With its user-friendly design and powerful impact, this machine allows you to push your limits safely and efficiently.

In this article, we’ll discuss how to do machine shoulder press exercises and why they should be a staple in your fitness regimen.

 

How does a shoulder press machine work?

The shoulder press machine targets the deltoids through a seated overhead press. Unlike free weights, it operates with fixed resistance and directs your movement along a preset path.

You sit upright and push handles or a bar upwards, connected to a weight stack via pulleys and cables. The resistance level can be easily adjusted by changing the position of a pin in the weight stack or by adding or removing plates.

 

How to do shoulder press machine workouts

When executed correctly, shoulder press machine exercises can push your limits and lead to a more resilient physique.

Learn how to use a shoulder press machine by following these steps:

• Hop onto the seat and adjust it to your height. The bars should align with your shoulders. Sit back comfortably against the pad and place your feet flat on the floor. Keep your knees bent at a right angle, roughly shoulder-width apart. This setup ensures proper posture and stability.
• Hold the bars in front of you with a firm overhand grip. Then, push the weight upwards and above your head, following the machine’s fixed movement pattern. Pause briefly at the top of the motion, but be sure not to lock your elbows.
• Lower the weight slowly, maintaining tension at the bottom before starting the next repetition. Don’t let the weight rest completely at the bottom to keep the muscles engaged.
• Perform the desired number of repetitions. Typically, aiming for 3 to 4 sets of 8 to 12 reps is effective for building strength and muscle.

The benefits of shoulder press machine exercises

Here are five shoulder press machine benefits that make it a valuable addition to your gym setup:

1. Build muscle mass

The shoulder press machine focuses muscle stimulation directly on the anterior (front) and medial (side) deltoids. Well-developed deltoids contribute to a broader, more muscular upper body appearance.

This direct stimulation effectively breaks down muscle fibres, and as these fibres repair, they grow back stronger and larger. Regular use of this machine can both shoulder strength and definition in no time.

2. Follow a fixed motion path

The shoulder press machine follows a fixed trajectory, making it easier to isolate and strengthen the shoulder muscles. This focused approach minimises the involvement of auxiliary muscle groups, which often share the load in more complex exercises.

3. Maintain constant shoulder tension

When using dumbbells for seated shoulder presses, many people mistakenly complete the movement with the dumbbells above their thighs at the peak. This shift in position redirects tension from the shoulders to the traps and upper back.

The shoulder press machine addresses this issue by ensuring continuous tension on the deltoid muscles throughout the entire range of motion. This fully activates the target muscles, enhancing the impact of the exercise.

4. Lower the risk of injury

Performing overhead presses with dumbbells and barbells demands precise form. Without proper technique, there’s a high risk of injury. In contrast, the shoulder press machine offers enhanced stability and safety by guiding you along a predetermined movement path.

5. Lead to bigger guns

While the machine shoulder press mainly targets the shoulder muscles, it also helps enlarge and strengthen the biceps and triceps. This makes it an ideal low-intensity finisher for your arm workout.

Is the shoulder press machine good for beginners?

If you’re just starting your fitness journey, learning how to do a shoulder press machine workout lets you master proper form and technique without the risk of injury. Its fixed motion path creates a safe and controlled environment, allowing you to focus on each repetition without the additional challenge of balancing weights.

Additionally, the adjustable resistance allows beginners to start with lighter weights and gradually increase the load as their strength and confidence grow.

For advanced lifters, the machine encourages maintaining a full range of motion with correct form. It reduces the temptation to cheat the movement, a common issue when using free weights. This ensures that each rep is executed with precision, enhancing the benefits of every movement.

For optimal results and safety, consider consulting a fitness professional to ensure that the shoulder press machine is used correctly according to your specific fitness needs and health conditions.

 

Source: https://www.lifefitness.com.au/how-to-do-machine-shoulder-press/

Q:Why do you think STOTT PILATES^® is effective for injury prevention and rehab?

A:You have probably heard this phrase many times before: ‘The best medicine is exercise.’ When we review the work of academic journals worldwide regarding how one should manage musculoskeletal disorders, such as low back pain, neck pain, shoulder pain, and osteoarthritis, restorative and therapeutic exercise methods such as Pilates are frequently considered first before other forms of intervention.

When we don’t activate the right muscles or they’re not being fired at the right time or in the right way when we move, this will lead to neuromuscular control imbalances, which are a leading cause of injury and poor performance.

Pilates is a great tool for assessing how a client is performing many different movements, providing us with valuable information about why they might have pain in certain areas and what they will need to work on to restore optimal movement and alignment.

Also, considering one of the most important training principles— the variability principle— Pilates offers us thousands of exercises with modifications and equipment options to be able to create a specific program for every type of client, from rehab to pro athlete. We’re using Pilates exercises to help clients transfer and manage loads efficiently.

That’s why for Pilates instructors it is so important to review and know a lot about anatomy and biomechanics. If we’re able to think about all the modifications we can provide (rhythm, breathing pattern, equipment, closed or open kinetic chain, resistance, type of muscle contraction, etc.) and adapt the exercise in each phase, we will be able to apply this powerful method to every situation and client.

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Q:How do you use STOTT PILATES to treat patients who have low back pain?

A:Low back pain is a multifactorial disorder with a high prevalence. Most people experience back pain at some point in their life. The main guidelines worldwide recommend supervised exercise therapy as the first line of treatment and Pilates is a great opportunity to apply that.

Approximately 85% of low back pain is unspecific; that means we don’t know what’s causing the pain and there’s no X-ray finding. Fourteen percent are related to disk or joint conditions and 1% are known as red flags – severe conditions. That’s why it’s really important that you obtain a clear medical diagnosis from your client before starting them on an exercise program.

To really provide an effective Pilates program, we need to know and understand what neuromuscular imbalances were found in these patients to make the correct adaptations.

From there, we will establish objectives and specific exercises. Here are some of them:

• Breathing disorders
• Proprioceptive disorders. The brain has difficulties understanding how the lumbopelvic region position relates to the environment
• Movement disorders. Typically too much movement in relation to people with no low back pain. However, hips and thoracic spine tend to decrease their range of movement
• Altered muscle onset. Some muscles are not firing properly at the right time (pelvic floor, transversus abdominis). There’s a need to control motor issues
• Altered muscle resistance, strength, power

There’s no way to provide a general recipe of exercises because each patient needs to be assessed individually. Once we have that information, we can tailor the program to their needs.

However, here are the main guidelines I use to work with my low back patients. (Note: It’s important to know their diagnosis first in order to adapt this structure.)

• Assess breathing and provide corrections if necessary
• Control neutral range of movement. Are they able to keep a slight neutral lordosis?
• Assess local muscle activation. If pain or abdominal popping is present during exercises, we may need to adapt or modify the exercise. Educate them about contracting the local stabilizers
• Lumbopelvic stability exercises. Moving adjacent joints and keeping the low back area in neutral if possible:
  • Hip movement dissociation: Working all three planes of motion. Progress from one plane of motion to three planes of motion. Ex: Leg Slides, Side Splits, Leg Circles
  • Thoracic movement: In relation to postural analysis. If the client has hyper kyphosis, maybe don’t program thoracic flexion exercises. Include rotation and lateral flexion exercises. Ex: Spine Twist, Mermaid, Ab Prep, Breast Stroke Preps
  • Upper extremity movements in all positions: Back rowing, front rowing, etc.
• Lumbopelvic mobility exercises. Attending to the medical diagnosis and starting with one plane progressing to all planes of motion if it’s possible

There’s no reason why people with low back pain cannot practice Pilates because they will find it to be a safe and effective exercise method to improve their function and quality of life. Let’s work to help people live better.

 

Source: https://www.merrithew.com/blog/post/2019-10-08/ask-the-expert-what-makes-stott-pilates-effective-for-rehab-and-injury-prevention