search.noResults

search.searching

note.createNoteMessage

search.noResults

search.searching

orderForm.title

orderForm.productCode
orderForm.description
orderForm.quantity
orderForm.itemPrice
orderForm.price
orderForm.totalPrice
orderForm.deliveryDetails.billingAddress
orderForm.deliveryDetails.deliveryAddress
orderForm.noItems
Romanian Deadlift
Why: Triathletes have notoriously tight hamstrings and glutes from running and biking, to say nothing of sitting at desks like most people. This move builds strength and flexibility in your hamstrings, glutes and lower back.


How: Start with a light set of dumbbells, going heavier as you progress. Stand with feet hip-width apart and knees unlocked, holding dumbbells at your sides. Shift your hips back and lower the dumbbells while keeping your back flat. Return to the standing position by contracting your hamstrings and glutes. Form is especially key to getting full benefit from the RDL; don’t think of the exercise as bending forward but rather as sitting back with your torso moving forward instead of staying upright.


Prescription: 10 reps


 


Alternating Dumbbell Press
Why: The bench press is perhaps the most familiar move in the weight room. With this variation, we’re going to focus more on shoulder and core stability, which will give us more functional strength, especially in the water.


How: Lie face up on a bench, holding dumbbells at the edges of your shoulders, palms facing your thighs. Lift the dumbbells straight up over your chest. Keeping one arm straight, lower the other dumbbell, touching the outside of your shoulder, then push it back up.


Prescription: 10 reps on each side


 


Goblet Squat
Why: The ability to squat properly is a vital everyday move, not just in the transition area or bathroom. But we lose this ability from sitting all day.


How: Hold a kettlebell or dumbbell with both hands under your chest. Squat by pushing your knees out so your elbows can move in between them. Squat as low as you can and return to starting position. The counterbalance with the weight in front of the body allows you to sit back more easily, encouraging proper form.


Prescription: 10 reps


 


Dips
Why: This isn’t just a move to build showy triceps; it also builds strength and stability across the core region.


How: Position yourself above and between two bars (or with your back to a bench or chair) grabbing them with an overhand grip. Cross your ankles behind you. Lower yourself slowly and push back up in a controlled manner.


Prescription: 10 reps


 


PETE WILLIAMS is a triathlete, NASM-certified personal trainer, and author or co-author of a number of fitness books, including “Core Performance.” He lives in Clearwater, Fla.
USATRIATHLON.ORG | USA TRIATHLON | 31

Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64  |  Page 65  |  Page 66  |  Page 67  |  Page 68  |  Page 69  |  Page 70  |  Page 71  |  Page 72  |  Page 73  |  Page 74  |  Page 75  |  Page 76