First time front squatting in a long time. Good news is that 275x5 felt super easy... on my legs. My front rack is garbage though. My wrists and elbows felt like hell. Tried to do cross arm grip on my back off set and that felt terrible as well.
Today was my first day back after my deload/Sedona. I worked out while there but def wasn’t “training”. Today was about applying some of the things I learned from @guedo.power and @anthonyharder while in Az. My warmups were great (really tough) and I tried to do them justice but I know I butchered the hell out of them.
This is a learning phase. I’m setting form PRs but nothing in terms of weight or reps. I’m going to try to apply better movement to this new muscle (maintaining it is much easier than building) and over the next 3-6 months I hope to be able to move from learning to application. The trick is just to stick with it and practice. It’s easy to default to what you know when things are hard but in order to learn new things you have to put your strengths on the back burner. They will always be there. Embrace the suck.
Lying Ham Curls: 2x5-10 (failure)
Front Squat: 1x5-8
Front Squat. 1xAMAP
Leg Press 5sec ecc/Split Squat Superset 3x10/10
Standing Calf Raise: 6x20
Lots of people struggle with knee range of motion after an injury. These are some of my go-to exercises to work on flexion.
Heel slides are the classic knee flexion exercise. I’m fine with people using a band or towel to help pull the foot farther back (AAROM), but it’s important to then go through that range of motion without any help (AROM) to make sure the muscles can move through the range. I like to give a little hold at the top.
Seated flexion is another great tool. Start by pulling the foot back as far as it will go while still maintaining contact with the floor. Then, shift your hips forward, pushing the knee into further flexion. Try holding for 30-60 seconds.
Prone knee flexion is important because it stretches the rectus femoris across both the hip and knee joint. Again, you can add a strap to this exercise, but be sure to do some without the strap.
Kneeling can be a little sensitive, especially if you had a patellar tendon graft. Don’t force the knee if it’s very painful. The back of the knee tends to be the last place for swelling to leave, so it can be uncomfortable to force end range flexion. You may want to start with a pillow or mat under the knees and work on desensitizing that scar.
This last stretch is a personal favorite because it really stretches out the hip flexors, too.
Remember, consistency is key with ROM!
Working on my client @lean__and__strong positioning on deadlifts. Ana is very strong all round (finishing runner up at Britain's Strongest Woman last year) but wants to improve her deadlift positioning to get even stronger in the long run. .
Notice how she has a neutral lower back and slight rounding in the thoracic region. This is a perfect position for her. The key is to brace v hard and maintain this position start to finish. If you have major issues with lower back rounding check your form and see if your upper back is getting pulled out of position first. A common issue is setting up with a perfectly straight back and then any heavy weights causing upper back to start rounding which bleeds into lower back causing a rounding right down the chain. Due to being pulled into this position during the lift you are losing tightness and then open yourself up to greater risk of injury and also will often fail at lockout on heavy attempts. .
By starting in the position your upper back gets pulled into on heavy weights as you set up and really brace hard so your back position remains the same start to finish will allow you to lift heavier weights safely. A little rounding in the thoracic region is not a 'bad' position and often a better way to deadlift for a lot of people. .
If you are built well to deadlift then a straight back may well give great leverage (e.g. Jesse Norris or Mike Tuscherer) however if you have relatively shorter arms and longer ROM a flat back will mean a greater bend in your knees shifting hips further away from the bar. So the answer is not always to aim for a perfect flat back weightlifting style, it can even be detrimental to short term and long term progression in some cases. .
If you want to lift maximal weights figure out the best technique for you and practice it every single rep of every single set from warm ups to work sets.....
Been asked a lot recently how to effectively warm up for a heavy lower body session.
In short, the answer would be to follow the R.A.M.P protocol (Raise, Activate & Mobilise, Potentiate).
After following a couple of minutes raising the heart rate through running, cycling or rowing, this is a great little routine I use to get the joints moving (Activate & Mobilise).
Following this I would also recommend a potentiation exercise such as some box jumps or some heavy kettle bell swings!
How does your warm up routine look in comparison??
#shawfitness | Consistency | Positivity | Results. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Check www.shawfit.com/blog for more information or 📧 firstname.lastname@example.org for info on training plans and coaching 🌍.
December is a very reflective time for me because as we come closer to another year ending, it makes me think about what I’ve achieved since the previous year.
At the start of 2018, I decided to take the year off from competing to focus on being more present in my life.
I wasn’t unhappy with my life. I was content & was feeling the best I’ve ever felt with where I was at & who I am.
But I realised the way I’ve been living the past few years - channelling all my energy & focus on building my business & competing back to back shows - hasn’t allowed for much headspace for mindfulness or to be present.
I knew I had to do something about it in order for my mental health & for self growth.
So this year, I made myself say yes to things that scared me. Things that I’ve put off because I put competing my priority...
I started hosting affordable female lifting workshops to empower women & enable them to feel confident in the gym without having a PT.
I threw THE JLO THROWDOWN - a fitness competition that tested endurance, strength, power & team spirit - without having ever hosted a medium scale fitness event before.
I booked two spontaneous holidays - one of which I went alone & was harassed non stop for the first week, scaring me to bits.
In all of these scenarios & many others, I’ve learned to be present, to be mindful, to be aware of my own & other people’s feelings & how they affect my thought process.
I’m so grateful for everything I’ve learned this year & cannot wait to see what 2019 has in stall for me.
NEXT ONLINE COACHING INTAKE: January
NEXT FEMALE LIFTING WORKSHOP: 19th January 1-3pm | LINK IN BIO FOR DEETS
It's been a tough couple of weeks, and I'm tired. 🤷♂️
Motivation is something that seems to go in waves. 🌊 One minute you're in a peak and everything is just overflowing with greatness. Next, you find yourself in a rut and things begin to waiver. Sometimes it can feel like the weight of the world is on your shoulders. 🤦♂️
This happens to everybody though I'm sure. Everything isn't always puppy dogs 🐕 and 🍦 ice cream. What matters at the end of the day is how you handled that rut! When you're on top its easy, but when you're on bottom things start to get difficult. Only the strong survive. 💪
Postural alignments have been set to enable optimal mechanics for our daily activities.👤
What these generalized guidelines don’t take into account is human individuality.👥
Correct posture and workplace ergonomics are still considered as the key to decrease musculoskeletal pain.🔑
Workplace environments are being improved with standing desks, more open concept
While these changes are great and do offer alot of benefits there are still improvement to
be done in employee education regarding to posture and pain.🤓🤒
Many people still live with the thoughts of ‘’better’’ ‘’ideal’’ ‘’pain free’’ postures without the
proper understanding on pain and how everyone can’t be fit into a certain postural mould.🤖
Pain shouldn’t be considered to be results of mechanical factors but also include
biopsychosocial aspects as in reality pain is really complex.😵
There are multiple things contributing to the pain we often think is result of posture.🖐
Rather than only focusing on how we sit during work we should think how we are in
Next time you feel neck pain, back pain etc. during work ask yourself:
➡Am I stressed?
➡Have I slept?
➡How is my family life?
➡How’s my life outside the work?
When you feel pain and aches during work think of it as a sign to move 🏃(walk around,
stretch and perhaps even do light exercises) because research suggests that exercise decreased pain during workdays.📉
Moving around also allows you to clear your thoughts and relax!💡
ADD THIS EXERCISE TO YOUR DYNAMIC WARM-UP ROUTINE! - by @championptp ⠀
💪 Want to train with us online or in person? Link in bio!⠀
In this video, coach @diweshpoudyal goes over a fantastic dynamic warm-up drill called the Forward Lunge to 1-Leg RDL.⠀
The Forward Lunge to 1-Leg RDL is a great movement to get the athlete to start moving the ankle, knee, and hip as well as get comfortable in a single leg stance.⠀
To perform the exercise:⠀
1️⃣Step forward into a lunge, keeping most of your weight on the front leg and shoulders on top of hips.⠀
2️⃣Push through that front leg to stand up nice and tall.⠀
3️⃣Standing on that same leg, push your hips back and reach your arms forward while maintaining a flat back.⠀
👊 Was this helpful? Tag a friend below and share!⠀
🤔 Have a question/comment? Drop a comment below!⠀
🧠🤯 Psychological Stress' Influence on Recovery from Strength Training🏋️♀️💪
Communication between an athlete and coach, or an athlete to himself - must be open enough to allow communication about life's stresses. An athlete must recognize or communicate to his coach how he or she is feeling with stress.
As this study demonstrated, self reported levels of stress showed impaired recovery and thus impaired performance up to 96 hours after a bout of heavy strength training.
This could warrant longer time between training sessions or a reduction in training load to allow an athlete to he successful. Simply "toughing it out" is foolish and ignorant and might cause more regression than progression. .
Can your joints do what you’re asking them to do?
The shoulder is supposed to internally rotate when you throw and we need to prepare it accordingly. For us, that doesn’t mean shying away from loading it.
Using a belt and the gas pedal technique, we’re using #FRC PAILS / RAILs to re-establish the joint and strengthen the connective tissue of the shoulder capsule.
The belt is used to prevent anterior translation and the athlete is contracting hard back into my hand. He spent about 2.5 - 3 minutes in this position in an effort to create connective tissue change - no quick fixes here.
Mobility =\= fluff
What puts you in a good mood? I’d love to hear your thoughts after watching/listening to my 60-sec video.
For me, it’s when I continually work hard and accomplish things that get me closer to my goals. When you’re happier, you appreciate more things in life. You feel more thankful. You feel more blessed. You then begin to truly care more about others. You exude positivity which then gets pushed back to you. 💪❤️🙏😁
The best stretch you're probably not doing!.
Q: Who is this for?
A: Everyone will benefit from this, we prescribe this gem to our office workers AND our elite athletes.
This stretch should be performed before or after a workout. Before will help benefit from an increase in mobility to allow better positions and technique (pay attention you snatchers) and also after will help loosen off any stiffness caused from overuse in those particular muscles.
1 - Arms fully extended
2 - Thumbs up (externally rotate shoulder)
3 - Pull rib cage down
4 - Breathe into the stretch
5 - Hold for 30s.
If you want extra points superset this with 20/30 band pull a parts.
You will NOT regret doing this stretch! .
Credit to @defrancosgym for making great content like this for fitness professionals like me! If you don't follow him......you should!
📌Chin Up Troubleshooting.
❓Can't perform a Chin Up yet?
✔Start with Eccentrics.
During the Eccentric phase of a lift we are 20-50% stronger and produce up to 45% more force than the Concentric phase.
What the hell does that mean? You may not be strong enough to pull yourself up yet but you probably have the strength to lower yourself down.
So why else should we start here?
➡️They teach full body tension which transfers better to the full variation.
➡️They teach you to maintain an Active Shoulder position and stabilise your scapula.
➡️They improve Kinaesthetic awareness of the movement pattern - you're able to mimic how your body moves in space the same as the full variation meaning a greater transfer of training skill.
❓Struggling to progress your Chin Up number?
✔Workout Rep Totals/Grease the Groove
This method requires you to hit a certain number of reps during your workout or during your day (if you have access to a Chin Up bar. Consider this approach like doing bonus work during your session/day. The reps can be performed during rest periods and in between exercise series. Here's an example of a 4 week rep total progression (performed 2-4x per week)
➡️Week 1 x9 reps
➡️Week 2 x12 reps
➡️Week 3 x6 reps (volume deload)
➡️Week 4 x15 reps
✔Farmer Walks & Dead Hangs
Grip Strength is so important for Chin Up goals you have to be able to hold onto the Bar long enough to perform the work. Variations like Farmer Walks and Deadhangs will also teach you Core Bracing and in the case of a deadhang, Scapular control as well.
🔥The Game Changer 🔥
As in the words of the great Dan John:
❗️Find that missing ingredient and you'll build more muscle faster, drop fat quicker, and kick any ass on any field of play. And I'm going to tell you what that missing ingredient is for most people. Ready?
💥It's the loaded carry!💥
🤔The loaded carry does more to expand athletic qualities than any other single thing I've attempted in my career as a coach and athlete. And I do not say that lightly.
😃It's a relatively simple exercise. Pick up the weight and walk for time or distance!
⚠️Warning: Simple does not mean easy!! ⚠️
Here we have highlighted six variations of carries that you can perform with a kettlebell/dumbbell and incorporate into your training routine to significantly improve strength!
5️⃣Bottom's Up Carry
Perform these for distance or time and don't be afraid to go heavy on some of these!
Did this help!? Tag a friend who needs to carry heavy shit!
Have a question? Drop a comment below!
It’s already been announced on Facebook, but I’m now part of the coaching staff at Tru Fitness in Millbrook, AL! I’ve been online coaching primarily as just a powerlifting coach the last few years, but it’s about time to expand. Click the link in my bio to my newly launched website to see everything I have to offer. Drop me a message there! Tell me you love the site, tell me you hate it, or inquire about coaching/training... since that’s what it’s for anyway 😅
#SGF#BuildABearWorkshop 🐻 #KindaNatty#KindaSauced#HimalayanSeaSaltBoiz#TurtleBellyBoiz #🦍Szn
Good morning! Got my workout in early and ready to tackle the day! I always post about my training and my nutrition but switching it up a but today, here’s a little bit about me outside to the gym!
 Last week I turned 24! And to celebrate I did 24 pull ups! 2️⃣4️⃣
 Before I worked as a coach I worked at a farm either in the corn maze or farmer’s market down the road from my house and at the mall for #Abercrombie . 🌽
 In high school I played basketball for a year (freshman year), ran cross country for 3 and finally senior year I joined spring track! 🏀
 I hate the snow, deer and dancing in public. ❄️
 I love coaching, coffee, my friends and my family. 💕
 I’ll never say no to chocolate chip pancakes or ice-cream, my favorites! 🥞
 I listen to a podcast every day, usually #JRE (@joerogan) or Joe DeFranco’s Industrial Strength Show (@defrancosgym)! Would def recommend!🎙
 I once got kicked off an airplane... Long story. ✈️
 My current favorite TV show is #GreysAnatomy but I haven’t watched season 15 yet so no spoilers! 💉
 I don’t usually share things about myself but it’s something I want to get better at! 😊
If you’re still reading, hope you enjoyed that! Can’t wait for everyone to continue to get to know me and to get to know some of you as well! Win the day, fam! #letsgooo
I was first exposed to Hip Extensions during physical therapy after tearing my ACL and having surgery.
Building a Solid Foundation was Critical for my Recovery.
Hip extension is a source of great power for sports and exercise. Unfortunately, many of us are losing the power of hip extension and that will lead to imbalance and poorer performance in the gym and everyday life. 🏃🏽♂️
Hip Extensions are an important part of stabilizing your pelvis and is required for much of your daily movement. 🚶🏽♂️
I know we’ve ALL been told to “lift with your legs, not your back” buttttt is bending your back really that bad for you?
@adammeakins has the answer.
There is a shit tonne of fear mongering and bull shit around bending and picking things up within healthcare and training.
Many insta-physio-gurus claim that any and all spine bending and lifting is risky or harmful and should be avoided always from 100kg deadlifts to picking up a pair of socks!
This is complete and utter nonsense, our spines bend a lot in day to day tasks and activities and there is no evidence that doing this is more risky or harmful than not doing it.
In fact despite all the advice to keep our spines straight and only lift with our legs on social media and on manual handling training in the work place its made no difference to the rates or prevalence of low back pain!
Interestingly some studies have shown that lifting with a bent back is more energy efficient, and also has no significant difference in lumbar spinal compression forces than lifting with a straight or neutral spine as commonly believed (Hagen 1993, Kingma 2010, Verbeek 2012).
So I think we can all relax a little and recognise and celebrate that our spines are robust and resilient to bending and twisting and lifting things up of the floor.
However, I dont think this means we can be totally blasé and carefree about bending and lifting as some have started to advocate.
I do think there are some people and some circumstances when a more straighter and braced spine is a sensible idea, such as a novice lifter beginning to deadlift heavy weights
However, again I don’t think it needs to be as overly strict or as complicated as some make out.
As always its about using some common sense and finding the middle ground, but also recognising that there will ALWAYS be exceptions to the ‘rules’
Now go and pick that sucker up!
Let’s chat about SQUATS!
Watch AND listen to the video of my body weight squat: 3 cues
1️⃣ keep knees tracking in line with toes (knee in line with 2nd toe)
2️⃣ your foot in a tripod; big toe, pinky toe, and heel all grab the ground
3️⃣ maintain a proud chest, allow your chest logo to be seen at all times
What muscles can the squat engage?
➡️ the musculature of the quad (front of thigh)
➡️ gluteal muscles (booty work 🍑)
➡️ core musculature
➡️ hamstrings (back of leg)
The video discusses other ways to load the squat in order to progress the exercise. Not included: landmine squat, barbell front squat, and barbell back squat —————————
🏋️♂️Check in later today to learn about how to fix common squat dysfunctions🏋️♂️
In these pictures you can see a difference in how I LOOK, but you can’t see the difference in how I FEEL!
When I look at the pic of me on the left, I can’t believe it’s me! There’s no way! Who is that girl? Because I don’t want her to be me!! But why?
That which you do not hate, you will eventually tolerate!
Well I’m not afraid to tell you that I hated that girl staring back at me in the mirror every single day.
🔘lethargic & often sick from poor nutrition
🔘self-hatred Body dysmorphia thoughts
🔘seeking social acceptance & approval from everyone but herself
🔘restricting food to sub 1000 calories to “feel skinny”
🔘 HAPPY that I finally found out how to live a healthy, sustainable life
🔘 LOVING that I know my worth, and I know who I am because my brain isn’t drowning in self-limiting beliefs!! My tips to you to create a sustainable transformation 🔑
✖️Lift weights!!! Building muscle also builds your metabolism! Become a fat burning machine & make it easy to lose weight!
✖️Be patient, consistent & trust the process!
✖️Eat to nourish & fuel your body! No more low calorie/no carb bullshit that isn’t serving you! Under eating damages your metabolism & destroys muscle tissue! (I used to eat sub 1000 calories most days & bingeoften because I was starving my body. It didn’t know when it was getting nutrients next so it held onto everything and stored as fat! As of right now I’m eating 1500 calories every single day & climbing #reversedieting )
STAY AWAY FROM EXTREME APPROACHES!!
Sure you will lose weight, but you cannot maintain an extreme lifestyle forever!! You’ll end up gaining the weight back & then some! No more of that!! Although you can’t make dramatic changes over night, YOU have the power to change the trajectory of your health! There’s nothing wrong with wanting to feel your absolute best! ✨if you’re ready to lose fat, tighten & tone & feel radiantly confident in your skin, it’s time to take action!✨ Only a few spots left in my program! Click the link in my bio to start your life changing journey!!💥
Complex Training 🏋🏼♂️
Die Kombination aus einem schweren Compound (Mehrgelenk) Lift und einer ballistischen Übung (=Complex Training) macht sich das Phänomen der Post activation potentiation zu Nutzen. Hierbei werden durch den schweren Lift (1-5 Heavy Reps) vermehrt Muskelfasern aktiviert wodurch eine höhere Force Production, also mehr Dampf bei der zweiten Übung möglich ist. Dabei sollte das Bewegungsmuster der beiden Übungen gleich Bzw. möglichst ähnlich sein.
Trapbar Deadlift 3 Reps gefolgt von Med Ball Overhead Toss (siehe Bild) beide Übungen konzentrieren sich auf eine Hüftstreckung gegen einen Widerstand vom Boden.
Die empfohlene Pausenzeit zwischen den Übungen beträgt ca. 15 Sekunden.
🗣 Dont let another day go by without working toward your goals!
🏃🏽♂️ Any movement is better than no movement! Get honest with yourself and start doing what you KNOW needs to be done TODAY!
🏋️♂️ Dont let the day bring you down! You're more than capable of taking the steps needed to progress today!
👭 Tag someone to hold them accountable! Let's help each other out!
Post workout selfie!
I had an extremely busy morning today which left me with a headache and in need of a nap!
Because of that I missed my chance to go to the gym... but that wasn’t going to stop me from taking one more step towards my goals!
30 min HOME WORKOUT .
385 calories burned
Average heart rate 174
It’s amazing what you can accomplish when you stop giving in to your excuses!
I am still taking applicants for my FREE 3 months of coaching!
DM Me for details
Who wants to find their own inner strength!?
Ever get that knot right in between your shoulder blades while sitting on a plane? Performing scapula CARS will get the muscles to contract, causing those knots to relax.
To perform Scapula CARS, simply imagine you have a marker sticking out the side of your shoulder.
Draw the most beautiful circle with that marker making sure you hit all four corners (up and forward, down and forward, back and down, and back and up).
5 repetitions each direction will get those little muscles surrounding the scapula moving and grooving.
You can do these 1 arm at a time or do both, it’s up to you. #bestrongbemobile#travel#traveltips#holidaytravel
Put on a fucking tunic (?), set up with low-bar, narrow stance. 4 seconds to get down, hold it for 4 seconds once you’re down there whilst squeezing your booty... then jump. -
🔥 Single leg body saw with the WIN 🔥
Try this functional but very challenging core exercise! Single leg body saw works not only on anti-extension but anti-rotation too while requiring strong hips! Give it a shot and let us know what you think. Come try a class on us for a good challenge! #thrivefitnessclub#functionaltraining#smarttraining
Hi! My name is Heikki. I am the CEO and a strength and conditioning coach in Rebel Lifters.
When I was 15 I got interested in strength training. Actually, one of the reasons why I started lifting was, that my big brother trained in the gym and he said that I look like a string bean... I have always done my own training programs so I started to learn everything I could about strength training at a very early stage. First I read every article I found in T-nation. Then I started to read books and take courses. I created programs for myself and tried MANY methods.
I became a coach in 2012 when I and my wife Anu started our first company together. I was so excited about the fact that I can finally help others in the weight room and teach them all about weight training.
I started to get really good feedback about my training programming. People got excellent results so I started to have more and more (professional)athletes in my coaching.
I have coached over 70 National and International medalist athletes in 13 different sports. So when we opened our own facility Rebel Lifters in 2017 it was obvious that we wanted to help high-performers and athletes. And now I educate other PT's and coaches how they can have those same results with their clients.
I’ve learned a ton over the years from these three podcasts, hopefully you can do the same.
What is the best advice you’ve learned from these guys?
Even better question, what’s your favorite personal finance podcast?
Let me know below 👇🏻