Foot Pronation during the squat is it an issue? In my opinion, if it’s happening at minimal loads and causes the rest of your leg to cave in then yes. Also if it’s causing any pain then yes too. Otherwise if it’s at maximal loads then I wouldn’t worry about it much kind of like knee valgus .
Why would your foot pronate like that during a squat? Numerous things could be causing it but one of the things that can contribute to it (if it’s coming directly from the foot) is week intrinsic foot muscles and a weak Posterior Tibialis muscle.
First video you can see me squatting with a KB and my feet do pronate a bit. In order to improve this you can put a band around your feet while squatting with super light loads as a mental cue to remind your body.
Or another thing that I personally have been doing a lot are no shoe Single Romanian Deadlifts with a KB that’s heavy enough to challenge my balance but not heavy enough to the point that my hamstrings are getting a real workout.
Love to know other people’s thoughts on this! .
Failure is FUN 🍬
Instagram is often filled with “perfect” bodies, workouts, couples, pets ... you name it and it’s in the spot-light flawless but what you don’t see is the struggle, the daily grind, the failures, the let downs, the bad days or the heart breaks. Never be ashamed if you fail, embrace the experience and learn from it. Failure is part of success!
💭thoughts going through my head: “sh*t sh*t sh*t don’t get in trouble you dropped the bar in a public gym”. Finally not wearing a hat!
#Repost @andrewtrandpt if you all have enjoyed any of my posts and want to give me a follow on my personal account, I would appreciate it :) love you all! #PhysioMemeTeam#ItsAmemingfulLife ・・・
☕️Coffee is my favorite thing on this Earth. None of that fancy Starbucks stuff, just some solid, quality black coffee. Surprisingly, I’m not a coffee snob and know a bunch of crazy facts, but it’s what gets me through my days.
👨🏽💻In PT school I easily drank 5 cups of coffee a day (16 oz cups). It’s down to about 2-3 now.
If I had to choose, I’d pick coffee over breakfast every morning. And i loooove food. 🙈
✔️Start my day off with positive thoughts 💭 of going Tibia Good Day. It’s crazy how the powerful the mind is. My first week of my contract they overloaded me with evals all day every day and everyone kept making negative comments like “that sucks”, “I hope you survive”, “ahhh I remember when I started and felt your pain”, etc...
➕I chose to be positive and was grateful for a job and to make more money than the average US salary (despite my insanely high debt) and have food everyday. 🤤
🗣Everyone was asking me if I was ready for the weekend and if I survived. I told them I feel good and it wasn’t bad. I was honestly was even surprised at myself to actually feel that good by the end of the week.
😇Positive thoughts, optimism, and putting life in perspective before a tough situation actually work!
👍🏽Give it a try and let me know below if it helps your day!
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😬I have had a lot happen to me in the past 2+ years since I’ve graduated. Even more of life changes in the past few months where people can’t even keep up with me.
😣I wasn’t able to get any job offers after 15-20 applications. Only 2 interviews. No follow ups. I started off as a contract and then travel PT.
🏡I went back home for a great opportunity for an outpatient orthopedic clinic in hopes to learn and open my own clinic. I left after 8 or 9 months after I decided to go PRN to put a bunch of hours in to building an online business (Physio Memes) so I was able to be in a position to have some income from a side business to open up a practice.
🏥The clinic didn’t work out with my partner and then I tried to open my own mobile practice. I had everything ready, was about to open my doors and had never worked so hard in a 5-6 week span in my life. I had felt overwhelmed. I had an anxiety attack every day for week living by myself and realized I wasn’t in a position to do both. Despite my two coaches telling me I had to pick one thing and go all in, I told myself I’d put Physio Memes on hold.
📚Why? Because I spent 1.5 years learning business, marketing, and setting up all these system to open up a clinic and Physio Memes was just something I was doing for fun on the side. And came up in the midst of all this.
↪️I realized my passion shifted was the side hustle and it’s okay for things to change in life despite spending a bunch of time on something that you wanted.
🤓Doing things for Physio Memes never feels like work, even though I put in a good amount of effort. I meeeeeaaannn who else gets to say they make memes for a living. (Prob not a great initial pick up line 😂)
📈I’m not where I want to be yet, but it’ll be fun getting there.
❓Anyone else have experience of uncertainty, things not going as planned, or made big changes lately? Let me know below.👇🏽
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45 min stairmaster ✅
It’s nights like tonight after a 12 hour work day that are the hardest to get to the gym. But the reward and feeling of gratitude once you’re done far outweighs the “relaxation” time at home. .
Form the routine and stick to it, it makes it harder to break 💥
SAVE YOUR SHOULDERS!
Most people tend to perform the lateral raise standing straight up with palms facing down. That being performed is constantly putting you into a shoulder impingement position. .
Especially for those who have experienced shoulder issues in the past or if you’re currently having some pain, try leaning a little forward and externally rotate your shoulder. .
REASONS WHY THIS IS BENEFICIAL:
1. Externally rotating the shoulder is allowing the head of the humerus to clear the acromion, leading to decreased impingement symptoms and allowing optimal range of motion at the shoulder.
2. Some may say this is hitting more of the posterior delt, but that is not true. The external rotation puts the middle head of the delt back on top, making it the most optimal muscle to work through this exercise due to the of the line of pull. .
This is the safest and most effective way to perform this exercise if you want decreased pain and are looking for longevity in the gym. Try it out and let me know what you think!
*train with your anatomy in mind* *apparel by @alphalete ——————————————————————
Most people when working their triceps keep their hands and elbows out in front of them, which only works the medial and lateral heads of the tricep (they perform elbow extension only). That method neglects the long head, which also performs shoulder extension.
Keeping your shoulders in slight extension will work all 3 heads of the tricep, with extra emphasis on the long head. The same applies for when you perform tricep kickbacks with a dumbbell. .
Train with your anatomy in mind!
*Apparel by @alphalete —————————————————————
Pull day! .
When performing lat pulldowns, if you really want to target the lats you want to use less momentum, minimize the swing of your torso, and focus on getting the elbows behind you and squeeze toward the spine. If you don’t fully adduct the shoulder by bringing the elbow behind your back you’re not getting a full contraction of the lats. .
Leave the ego outside of the gym, drop the weight, and as always.. do the exercise with your anatomy in mind. .
Here are some 1.5 reps on the front raise. For this exercise you alternate each rep going all the way down for a full rep, then stopping half way on the next rep
The biggest mistake a lot of people make when they do front/lateral raises is they use momentum to complete the rep, and when you come all the way down your deltoids are actually relaxed because of the distraction at the shoulder joint, so you’re literally giving the muscle a break between each rep. So, the full rep allows to train through full range of motion, while performing the half rep ensures there is no rest, maintains maximal tension on the specific head of the deltoid you are working (in this case the anterior head) leading to more hypertrophy of the muscle
You can perform these with lateral raises as well or any exercise you feel you are losing tension on the muscle at the bottom of the rep. Try them out!
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When trying to target the lower chest fibers(or abdominal fibers), it’s important to have a slight forward lean while focusing on external rotation at the top and internal rotation at the bottom. External rotation will give you maximal stretch on these fibers while adding the internal rotation squeeze at the bottom will give you maximal contraction. Don’t stop your arms at midline, cross them each rep and squeeze!
No matter what exercise you’re doing, keep your anatomy in mind!
*Apparel by @alphalete ———————————————————————————————