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❤️❤️❤️ Part 1 of my birthday weekend fun ❤️ my second time at @iflyus —- so much fun!! Swipe>>>>
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#indoorskydiving #birthdayfun #ifly #birthdaygirl #birthday Hello 38! Please be great! ❤️ .
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#birthdayeve #birthdaygirl #birthstone #coffee #coffeeholic Here are two variations of unilateral lat pull downs. 1– using a cable (can sit or kneel) and 2- using a hammer strength machine (I’m sitting in it sideways 😏) 💪🏾💪🏾 #fittip - I always incorporate single arm and single leg exercises in my workouts whenever possible. .
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#heytrythis #cable #latpulldown #hammerstrength #videooftheday Walking into my birthday weekend like.....🙅🏾‍♀️🙋🏾‍♀️💁🏾‍♀️ These pix give me all the warm fuzzy feelings ❤️❤️❤️.
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I am sooo obsessed with even perfect skin and I’m always looking for a product to help me achieve that. 
Fifteen years ago I became a licensed esthetician (skin care specialist) so you would think my skin would be flawless ALL the time— nope 👎🏾 I suffer from random breakouts (in fact right now) and I do my best to treat them. I get regular facials, I exfoliate, drink water, keep my face clean, eat clean and try to limit wearing makeup during the week... but it doesn’t always seem like enough. 
I’ve recently been asked to partner with Fré Skin Care and have been using all three products (facial cleanser, replenishing serum and moisturizer with spf) in the 123Fré line for about a week now and so far I and my skin love it all. 
Since visiting Morocco earlier this year and learning about Argan and the process of extracting Argan oil I’ve wanted to incorporate more of it on my daily life. I was excited to learn that Fré is made of a unique blend of organic Argan oil, Argan leaf water extract and Argan stem cells. Not only is Fré vegan, cruelty free, hypoallergenic and smells ahhhmazing.... with every kit sold, an Argan tree is planted to empower women who harvest Argan in Morocco and fight deforestation.❤️ I would love for you to try it for yourself use my code FITGIRLNIKKI25 for 25% off your 3 month kit (valid for the next 48 hours only). Link in bio. Tag a friend and let her know! @freskincare #freskincare #loveyoursweat #arganoil #skincare “She quietly expected great things to happen to her, and no doubt that’s one of the reasons why they did.” –Zelda Fitzgerald .
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Fit Girl Nikki, LLC | Dead Lifts x¿x
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Dead Lifts x¿x

Hi Goal Diggers 🙂

I wanted to share another one of my favorite exercises…. the dead lift. If you are limited in your amount of time in the gym and you are capable I would definitely suggest that you add this into your routine. This compound exercise involves several muscle groups (lower back, glutes, hamstrings, quads, abs, as well as muscles of the arms and shoulders) allowing you to kill many birds with 1 stone…. pun intended! smh lol

There are varying stances, grips and techniques out there however proper form is most important when performing dead lifts, improper form could lead to serious injury. Please be cautious and begin with light weight, then work your way up. I am still working on my own form and trying different techniques; practice makes perfect!!

Important things to keep in mind.

  • Keep the core tight
  • Keep your back flat (it should not be rounded/hunched)
  • Push through your heels; use your legs to move the weight not your back.

In my video below I am doing whats called a stiff-legged  dead lift and I am using a mixed grip (palms facing opposite directions on the bar). Typically I will perform 3 sets of 6-10 reps.  In the video I am working with 135 lbs which is a little more than what I weigh. (Random Note: I typically wear minimalist shoes especially when training legs but didn’t this day… tsk tsk tsk. I prefer the more natural stance/footing i have with minimalist sneakers; easier to push through your heels).

The amount of weight you chose as well as how many reps you do are determined by your goals and how your body responds. For strength gains, you’d probably want heavier weight for fewer reps. For muscle hypertrophy/growth you’d probably want lighter weight and more reps. In any event the weight you choose should be challenging. If you do not have access to a barbell, dumbbells will work as well. I encourage you to safely try different variations of this exercise to see what works best for you!

Enjoy!

For video of conventional deadlift form, click here.

Visit my Exercise Library for more videos!

“If it doesn’t challenge you, it doesn’t change you.”

<3 Nikki

2 Comments

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    […] have your weight placed in front of the bench I typically drape the folded mats over the bar and deadlift the weight then transition it into a dead row until the weight is hip level. I then sit down on the […]

  • Glute Sculpting Squat Variations | Fit Girl Nikki, LLC

    […] addition to traditional primary lifts like weighted back squats and dead-lifts, I like to include auxiliary exercises to my leg days to target the glutes and hamstrings […]

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