Issue link: http://www.wacmagazine.com/i/1160216
22 WAC Magazine | wac.net living fit exercise of the month / rugby teams Exercise of the month Deadlift Personal Trainer Conrad Larsen demonstrates a deadlift. This exercise challenges the muscles in your posterior chain, especially the lower back and hamstrings. When performed properly, a deadlift is one of the best muscle-growing and strength-building moves. 1 With your feet flat on the floor, bend at the knees and grab the bar with your hands shoulder-width apart. Keep your head in a neutral position by looking forward, with your eyes fixed to a spot on the ground about five feet ahead of you. Keep your chin up so your head stays in the best position for lifting. 2 With a straight back, lift the bar using your legs while driving your hips forward. Your hips and shoulders should rise at the same rate. Drive upward as explosively as possible. Pull your shoulders back at the top of the move. Carefully lower the bar to the ground. Complete 5–10 repeti- tions. Increase weight as you get stronger. The WAC strength training studios located on the 5th (men) and 7th (women) floors are the perfect place to practice this lift. e WAC women's and men's rugby 7s teams had successful seasons this past spring and summer. Both teams won multiple tournaments and advanced to the USA Rugby Club 7s national Rugby success tournament. e WAC was one of only three clubs that quali- fied men's and women's teams for the national contest, held in mid-August in Kansas City, Missouri. The WAC women's team poses after winning the Orcas Cup this past June. Members representing the team at nationals were: Christa Banks, Lauren Barber, Emily Colesworthy, Jennine Duncan, Jenny Johnson, Erica Legaspi, Carly MacKinnon, Darby McFall, Anne Peterson, Samantha Pinson, Stefani Vicino-Bergerhouse, Megan Sanders, and Kendra "Dory" Young. The WAC men celebrate their Orcas Cup victory this past June. Members representing the team at nationals were: Tommy Clark, Miles Craigwell, Dion Crowder, Scott Dean, Eric Duechle, Shane Moore, Mike Palefau, Lui Sitama, Peter Tiberio, Mat Turner, Ian Wright, and Noah Wright. facebook.com/WashingtonAthleticClub7s C A E A N C O U T O A N I TA N O W A C K A