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Home » Emma Lennon

Posts by Emma Lennon

Emma Lennon

About Emma Lennon

Emma is a Health Science graduate, qualified personal trainer, and writer. She has over ten years of experience in the health, community development, and communications sectors. She is passionate about making reputable information about health, fitness, and resistance training accessible to all.

Emma loves building her own functional strength and fitness outside of work with various training styles, from weightlifting to calisthenics, yoga, and dancing. She advocates for the powerful potential of exercise to improve physical, mental, and emotional health and well-being.

Raw vs. Equipped Powerlifting: Key Differences

By Emma Lennon
Last updated February 23, 2024


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Powerlifting is a strength sport that involves lifting maximal weights in three competition lifts: squat, bench press, and deadlift.

The two categories of powerlifting in competitions are raw and equipped lifting.

Raw lifting is more simplistic and only allows equipment that is moderately supportive, such as a lifting belt, knee sleeves or wraps, a singlet, lifting shoes, and wrist wraps.

Equipped powerlifting allows a greater range of supportive equipment to help athletes lift more weight. Equipped lifting gear can include squat and deadlift suits, bench press shirts, wrist straps, lifting shoes, and a lifting belt.

No universal rules dictate raw vs equipped powerlifting. Rules vary based on country or powerlifting federation.

[Read more…]

Filed Under: Resources




Leg Extension Benefits and Muscles Worked

By Emma Lennon
Last updated August 30, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The leg extension machine is a staple in most commercial gyms. Leg extensions are an isolation exercise that targets the knee joint to activate the quadriceps. Here are some of the main benefits of the leg extension and an in-depth look at which muscles the leg extension targets.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



Inverted Row Benefits and Muscles Worked 

By Emma Lennon
Last updated July 1, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The inverted row is a highly customizable, upper-body exercise for lifters of any experience level. Read on to learn more about the benefits of the inverted row and the muscles worked. 

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



Side Plank Benefits, Form, and Muscles Worked

By Emma Lennon
Last updated June 29, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Plank variations are excellent for building core strength and targeting multiple muscle groups throughout the upper body. The side plank is a variation that helps build lateral stability and targets obliques. Here’s how to perform the side plank with perfect form to reap maximum benefits, explaining how the side plank targets each primary target muscle group. 

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



The Landmine Press: Muscles Worked, Benefits and Form

By Emma Lennon
Last updated June 29, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The landmine press is an effective upper-body pushing exercise that builds strength and muscle mass in the shoulders, triceps, scapula, and core. The landmine press can be performed one arm at a time (unilaterally) or bilaterally by gripping the barbell with both hands. Here’s how to perform the landmine press with proper form, key muscles worked, and benefits of this upper body exercise.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



T-Bar Row Benefits and Muscles Worked

By Emma Lennon
Last updated February 11, 2024


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The T-bar row is a compound back exercise that targets multiple muscle groups at once. This exercise has numerous benefits, including building a solid back, improving posture, and increasing overall strength. This article will dive into the muscles worked during T-bar rows and explore why it is a practical exercise.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



How to do Bulgarian Split Squats with Proper Form

By Emma Lennon
Last updated June 9, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The Bulgarian split squat is a unilateral exercise that targets multiple muscles in the lower body. This single-leg squat variation has numerous benefits when performed with proper form.

This article will explain how to perfect the Bulgarian split squat form, provide some helpful technique cues, and avoid common form mistakes when performing this challenging lower-body exercise.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



Bear Crawls: Benefits, Proper Form, and Muscles Worked

By Emma Lennon
Last updated February 11, 2024


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Bear crawls are an excellent full-body workout that can be done anywhere, anytime, without equipment. As a compound bodyweight exercise, the bear crawl engages multiple muscle groups, including the core, shoulders, chest, and legs. We’ll look closer at the muscles worked during bear crawls, the benefits of this exercise, and how to do it with perfect form.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



Lat Pulldown Benefits and Muscles Worked

By Emma Lennon
Last updated May 20, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The lat pulldown is among the best upper body exercises for building bigger latissimus dorsi muscles. In this article, we’ll cover how lat pulldowns activate the movement’s primary muscle groups and outline some of the significant benefits of this upper-body pulling exercise.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



How to Deadlift with Proper Form

By Emma Lennon
Last updated June 25, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The deadlift is a popular compound exercise, but it can also pose a significant injury risk if performed without proper form. Here, we’ll explain how to lift with proper deadlift form and maximize strength while staying injury-free.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



How to Front Squat with Proper Form

By Emma Lennon
Last updated May 20, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The front squat is a great squat variation that targets the anterior chain and builds core, hip, and leg strength.

In this article, we’ll explain how to front squat with proper form. We’ll also cover some common mistakes when doing front squats and provide useful tips to perfect your technique.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



Incline Bench Press Muscles Worked and Benefits

By Emma Lennon
Last updated May 10, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The incline bench press is a popular exercise that targets several upper body muscles, including the chest, shoulders, and triceps. In addition to building strength and muscle mass, this exercise can also help improve posture and reduce the risk of shoulder injury.

Here’s a closer look at the benefits of the incline bench press and the muscles worked. 

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



How to Squat with Perfect Form

By Emma Lennon
Last updated May 10, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Squats are a staple exercise for any serious lifter. Whether increasing glute mass, building strong legs, or maintaining healthy joints, all lifters should learn to squat properly.

Even squatting light, using the proper form is essential. Here, we’ll explain everything you need to know to squat with perfect form. We’ll cover some common squat mistakes and provide tips to perfecting squat form.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



The 8 Main Muscle Groups Worked by Squats

By Emma Lennon
Last updated May 10, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Barbell back squats an excellent compound exercise that primarily targets the lower body but also engages several muscles in the upper body. Here, we’ll cover all the muscles that squats work and how for optimal muscle growth and strength gains.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



Barbell Row Benefits, Muscles Worked, and Form

By Emma Lennon
Last updated May 2, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The barbell row is among the best exercises for increasing back strength. Here, we’ll explain how to perform a barbell row with perfect form. We’ll also detail the muscles worked by barbell rows and explain the main barbell row benefits.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



The Top 9 Muscles Worked with Deadlifts

By Emma Lennon
Last updated February 11, 2024


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Deadlifts are a staple exercise for many gymgoers. Deadlifts are a multijoint compound exercise that build maximal muscle throughout the upper and lower body.

Here, we’ll cover the exact muscle groups used in deadlifts and explain how to increase muscle activation by deadlifting with proper form.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



How to Bench Press with Perfect Form

By Emma Lennon
Last updated April 28, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The bench press is an essential lift for increasing upper body strength and muscle mass, and is one of the most popular pressing exercises for building developed chest muscles. 

However, the bench press is one of the most common causes of pectoral injuries and can cause severe pain and disruption to your training when done incorrectly.

Read on to learn how to perfect your bench press form, avoid common bench press mistakes, and learn some helpful tips to take your bench press to the next level.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



How to Do a Lat Pulldown with Proper Form

By Emma Lennon
Last updated April 28, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Lat pulldowns are among the best upper body strengthening exercises for your lats and back muscles. Here’s how to do lat pulldowns with proper form, as well as some technique tips and common mistakes.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



Bro Split Workout: Example and Spreadsheet

By Emma Lennon
Last updated March 26, 2024


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Jump to Free Program Spreadsheet

If you’ve been in the gym a while, you’ve likely come across the term “bro split” and wondered what exactly it means. A bro split routine is a 5-day training program that trains each major muscle group on its own training day once per week.

Bro split workout routines have fans and critics. Some claim they are outdated and ineffective for those looking for strength and muscle gains. Others promote them as a great approach to building muscle and strength.

Here, we’ll explain exactly what a bro split routine entails, how to use this training style yourself, unpack the pros and cons of a bro split, and bust some popular myths about bro splits.

[Read more…]

Filed Under: Bodybuilding Program, Programs




The 8 Best Ways to Grow Bigger Shoulders

By Emma Lennon
Last updated February 11, 2024


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Do you want stronger, more muscular upper arms and shoulders? Have you been consistent with your shoulder workouts but still lack definition and muscle mass? If you want to build thick, rounded boulder shoulders – you’re in luck.

Read on to learn why your deltoids aren’t growing. You’ll also find the best exercises and training strategies to help you grow weak or underdeveloped shoulder muscles.

[Read more…]

Filed Under: Exercises
Tagged With: Underdeveloped Muscles



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