Ammonia is for chumps, get yourself a girl who'll confuse you emotionally and slap the shit out of you in a totally consensual way. -
Bench is back to feeling acceptable again, well happy with that. Peak is on track for some all time PRs come meat day.
recent podcasts from @marissaschaeffer_dpt, @irishdancepodcast, @thedancepodcast, and @pilatesunfilteredpodcast have all discussed the need for resistance training. i am thrilled and could not agree more. many thanks to these hosts for highlighting the benefits of increased strength for dancers. the demands on our bodies and of future generations is only going to grow as choreography and competition continues to push the envelope.
i am even more ecstatic when these podcasts mentioned the verboten word “barbell”. for too long, this tool has been a taboo among dancers as they’ve feared bulking up and turning into a meathead. thanks again to you all for dispelling these myths.
however, there is a glaring hole in this discussion; namely, that of technique. since when do we dancers accept a movement pattern into our bodies without considering the most effective and safe way to perform it? where are the Labans (@trinitylabanhealth), Alexanders (@uofudance), and Franklins (@franklinmethod) when it comes to barbell movements or just resistance training in general? where are the workshops, courses, and certifications that train dance educators (@ndeodance) how to share these movements with their students?
thankfully, there are resources available that explain in great detail barbell training technique and associated programming. @startingstrength, @barbell-logic, #barbellmedicine , and a host of dancers-turned-strength coaches—@fivex, @barbellclubwfc, @rorimegan, @clubsnweights, @srliftsalot—are producing content like the video above that we dancers can and should begin using.
dancers, directors, educators, et al, you all believe in movement and put great effort into moving correctly at the barre and across the floor. let’s do the same under the barbell.
#Repost @barbell_logic with @get_repost
🎥HOW TO SQUAT🎥 NEW VIDEO➡️Link in bio!
Let us know what you learned from our tutorial - comment down below!
Today’s fast was a little harder than usual. Work wasn’t busy so my mind was wandering and started thinking about food🤤 I had to drink lots of water💧to keep my hunger under control and keep the fast going.
On my cycle back home 🚴🏽♂️, I decided to go for a detour and clocked a 5 mile cycle back home. I’m thinking every little helps! Tomorrow, I’ll be back in the gym for my second workout of starting strength! I’ll try and record my lifts and post get it on here. 💪🏽
[What You Get & Scholarship Opportunity]⠀
First, thank you to everyone who's applied to my new coaching program so far! ⠀
As a thank you for all the responses (we're up to 7 now), I'm happy to offer one of the applicants a scholarship to cover the first month of their training. The winner will be randomly selected to keep things fair, and contacted after the application closes to let them know they've won!⠀
For those still on the fence about applying, here's your chance to snag a free month of smarter, better training.⠀
Regarding the program, let’s clear up exactly what you get when you sign up:⠀
▪️An individualized program based around improving your weak ranges of motion, improving your work capacity, and tracking RPE to train smarter (and get better results)⠀
▪️Workouts delivered through a training software, accessible from your smartphone⠀
▪️12 weeks of classroom lessons, designed to help you become a more educated lifter ⠀
▪️+30 page Welcome Package & FAQ document to bring you up to speed and answer any questions you might have⠀
▪️Weekly email support to hold you accountable and guide you along the way⠀
▪️Technique analysis to keep improving your form ⠀
I guarantee that after this program, you’ll be stronger. In fact, I’ll give you your money back if you don’t 💴⠀
Ready to get started?⠀
Link in bio :)⠀
Application closes in 24 hours.
Comment below what you have trouble with while squatting!
Chest Falling Forward During A Squat!
🔹What’s up everyone! Do you ever find yourself falling forward during a squat or start rounding your upper back?
Lets fix that problem⬇️
🔹Both of those problems might be causes from not focusing on keeping your upper back tight or having your thoracic spine set!
🔹Regardless of if you are doing a high bar or low bar squat, you need a strong solid base for the bar to sit on your back and this base is made from keeping your upper back tight!
🔹To start, get under the bar and think about pinching your shoulder blades together. Now, pull your chest up and lock your back into this position!
🔹I cue people to try to point their chest at the wall in front of them or show a proud chest! 🔹Another cue that I do is go up and point to the person’s upper back and tell them to get this tight and hold it throughout their whole set!
🔹Having your upper back round or thoracic flexion during a squat can cause a lot of problems, keep your upper back tight throughout your sets and keep those problems away from your squat!
Comment below and let me know what video you would like to see next🤔
Been hitting walls the past week. 205lb squats, 235lb deadlifts and 85lb shoulder presses (not pictured). But I broke throught them walls. It was a lot of heavy lifting. I need a massage now.
A really easy, casual (aka really hard and slow because I badly misgrooved it) 285 single, followed by 250x2x2, then 185x11 because I can’t count to twelve. Now seminar time. #startingstrength#pressesforthedresses @nessoszast casual af.
Here's some Friday inspiration for you. What age is best to start strength training? Answer: All of them. Here are four members (swipe right) ranging in age from 18 to 72. All of them started training within the last 5 years or so. All of them use barbell squats, presses and deadlifts as the core of their strength programming. 🏋️♀️Morgan hitting 205x5. She's trained in her off season during high school and leaves next month for her freshman year to play basketball @clarionuniversity. 🏋️♀️Kerri locking out 385 for a single. She started training in her early forties with no experience training with a barbell. You need not be good at something to start and even become great. 🏋️♀️Linda locking out 290 for a single. She exercised her entire life but didn't start barbell training until her sixties. 🏋️♀️Doris just started training a few weeks ago at 72 years old. She's already twice as strong as she was before she started. She had no experience in a gym.
Don't let your lack of experience barbell training stop you from getting started. Don't let your age keep you from beginning the single greatest thing you can do for your health and fitness. Everyone was a beginner on their first day. Just like you.
Precis blivit klar med ca 5 månader Starting strength. Mina slutvikter blev:
Squat 140kg 5 reps 3 sets
Deadlift 140kg 5 reps 1 set
Bänkpress 100kg 5 reps 3 sets
Militär Press 70kg 5 reps 3 sets
TOTAL VIKT: 450kg
Konstigt att min Deadlift är lika stark som Squaten men det har blivit så av någon anledning. Nästa schema börjar på tisdag nästa vecka och blir 8 veckor av "The Bridge" så jag tänkte att jag skulle innan detta testa lite 1Rep max för att testa min nuvarande styrka.
Idag hann jag bara köra Deadlift och bänkpress men ska även hinna med att testa min militär Press och Squat på söndag. -----------------------------------------------------------
Just finished 5 months of starting strength. My end-weights was:
Squat 308lbs 5 reps of 3
Deadlift 308 lbs 5 reps of 1
Bench press 220lbs 5 reps of 3
Overhead Press 154 lbs 5 reps of 3
TOTAL WEIGHT 990
Next template to follow will be "The Bridge" which is an 8-week program done by barbell medicine but before that, I want to test out my current strength with some 1 rep max for each exercise.
Today I only had time for deadlift and bench press but will do both squat and OH Press on Sunday.
Video 1: DL 150kg/330lbs
Video 2: DL 155kg/342lbs
Video 3: DL 160kg/353lbs
Video 4: Bänk 110kg/243lbs
Video 5: Bänk 115kg/254lbs
Video 6: Bänk 120kg/265lbs
I taught myself how to squat out of the #startingstrength book but made pretty much every mistake you can make in spite of it. Hired my homeboy @andrewbarbender and #teamssoc and now my squats are razor sharp. Only wish I had done it way sooner.
Check out this tutorial over @barbell_logic if you need some insight on The Squat.
We’re working hard to create great instructional videos. I wish I had this video when I was learning. It would’ve saved me months!!
🎥HOW TO SQUAT🎥 NEW VIDEO➡️Link in bio!
Let us know what you learned from our tutorial - comment down below! @barbell_logic @reynoldsstrong