SHAPE

We Got Your Back

Being a firefighter has taught me many things about physical fitness and what areas of the body require lots of attention. One area of great concern is back strength. These are a few of the main exercises I incorporate to maintain a strong back for my demanding job.

The Dead Lift

This is considered by many the king of back exercises. It works many different muscles all in the same movement, which makes it a must.

1. When performing a dead lift, form is extremely important to avoid injury.

2. Feet should be a bit narrower than shoulder width and remain flat at all times.

3. Squat down and grab the bar with an overhand or switch grip.

4. Perform 3–4 sets of 8–10 reps.

DANNY’S TIP

• It helps to pick a point on the floor about 5–6 feet in front of you to focus on. This aids in keeping the back flat for the start of the movement.

After a neardeath experience our very own Anthony Casto found the source of what almost killed him: lack of good food and fitness. Now a “practice what he preaches” food guru around the office, Anthony finds that by simply exercising, eating clean and living clean keeps him fit and healthy. Protein has become king in his kitchen to help support his lifestyle. The body needs energy and muscles need tp be replenished before and after workouts. Protein and carbs are truly the body’s lifeline so why not enjoy them both as a pancake?

PANCAKE POWER!

The Row

THE PULL-UP

This exercise is a classic and extremely effective because it works and strengthens numerous muscles. It can also be performed in many different grip arrangements, which determines which muscles are doing the bulk of the work.

1. To perform a standard pull-up, simply grab the bar with your hands shoulder-width apart, or slightly wider with an overhand grip.

2. Without swinging, pull yourself up until your chin is at or just above the bar.

3. When lowering, it’s important to go slowly instead of crashing back down to the starting position.

DANNY’S TIP

• This is the classic exercise to widen your back muscles for a V-shaped torso. You’ll also add size to your biceps and build a six-pack

A great pre-workout meal combining egg whites, rolled oats, cottage cheese, and baking powder, protein pancakes are a great meal to pack a mean protein punch without a ton of carbs, perfect for those looking to retain muscle tissue when trying to lean up. The medium- and slow-digesting proteins help keep a steady stream of amino acids to stay more anabolic. See recipe at muscleandfitness.com stay more anabolic. See rec r ipe at o 3. the a d area omenabdom

This exercise can build massive pulling power, and that comes in handy as a firefighter.

1. Simply take a seat on the row machine at your gym and select a weight that will be challenging but not impossible.

2. Grab the double handle while getting into a seated position with nice tall posture.

3. Slowly pull the handle into your lower chest/upper abdomen area.

4. When fully pulled, squeeze the shoulder blades together before returning to the starting position.

4. When sq ul fu nWhe before retu

5. Perform 3–4 sets 8–

5. Perform 3–4 sets 8–12 reps.

Second position