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  • jackhanrahanfitness
    Jack Hanrahan, CSCS.
    @jackhanrahanfitness

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Am I getting bigger or are my clothes just getting smaller? 😂 
And who crushed the wheels today? 💪
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“Train smarter for superior results”#Jackhanrahanfitness
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#healthandwellness #trainsmart 
#functionalbodybuilding 
#menshealth #mensfitness 
#painfreetraining #longevity #hybridathlete #fitnessblogger #fitnessblog
#mensphysique #trainforlife #thirdspace #legday @niketraining
Kinetic Stretching - a new and better way for you to stretch before lifting (link to blog in bio)
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Kinetic stretching is basically dynamic stretching on steroids. Rather than oscillate In and out of end range using body momentum, kinetic stretching involves actively pulling your body into a deeper stretch and pushing your way out of it using the muscles on either side of the joint.
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Benefits:
🔹Better joint function.
🔹Unlocks mobility.
🔹Increases stability and end range strength.
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For a more detailed understanding and various examines (ankle, hip and shoulder) - click the link in my bio ✅
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#jackhanrahanfitness 'Smarter training. Superior results'
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#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #mobilityflow #hipmobility @perform_better
Kinetic Stretching - a new and better way for you to stretch before lifting (link to blog in bio) —— Kinetic stretching is basically dynamic stretching on steroids. Rather than oscillate In and out of end range using body momentum, kinetic stretching involves actively pulling your body into a deeper stretch and pushing your way out of it using the muscles on either side of the joint. _____ Benefits: 🔹Better joint function. 🔹Unlocks mobility. 🔹Increases stability and end range strength. _____ For a more detailed understanding and various examines (ankle, hip and shoulder) - click the link in my bio ✅ _____ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #mobilityflow  #hipmobility  @perform_better
Today’s #selfcare Sunday focuses on improving hip mobility using #frc principles (The gold standard mobility system).
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It’s a combination of stretching and end range strengthening which is what’s necessarily to make lasting improvements to mobility.
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Highly recommend this sequence once or twice a week, building up the reps / hold times to allow for progressive tissue adaptations. I promise you, you’ll feel more mobile in no time 👌
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1️⃣ 90/90 Hip Stretch: 1m hold.
📝 90 degree angle at both knees. Shoulders square to the front shin. Lean the shoulders forward and tilt the tailbone up to achieve a stretch under the front butt cheek.
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2️⃣ Internal Rotation Stretch: 1m hold.
📝 Place front foot against thigh. Place hands behind you and square the shoulders to the back shin to stretch the back hip capsule.
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3️⃣ External Rotation isometric holds.
📝 Lay on your side with a 90 degree angle at the front hip and back leg straight. Pick your foot up to passively externally rotate the hip. Let go and try to hold as high off the ground as your can for 10 seconds. Rest for 15-30 seconds and repeat 3 times.
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4️⃣ Internal Rotation isometric holds.
📝 Back to 90/90. Try to lift the back foot off the ground to internally rotate the hip. You may need to lean forward until the foot picks up. Hold for 10. Rest for 15-30 seconds and repeat 3 times.
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5️⃣ 90/90 Hinges: 5 reps.
📝 Press big toe into the ground and lift heel. Open up the trail leg. Place the heel down, keep driving the leg open until you hit end range. Repeat.
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6️⃣ Axial Rotations 5 reps.
📝 Lay on your back. Knee above hip. Rotate the thigh in and out of maximal internal/external rotation.
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🔁 Repeat on the opposite side.
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Love your feedback so I can keep improving this series to help you better 🙌
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#jackhanrahanfitness 'Smarter training. Superior results'
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#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #selfcaresunday #mobilityflow #hipmobility @perform_better
Today’s #selfcare  Sunday focuses on improving hip mobility using #frc  principles (The gold standard mobility system). . It’s a combination of stretching and end range strengthening which is what’s necessarily to make lasting improvements to mobility. . Highly recommend this sequence once or twice a week, building up the reps / hold times to allow for progressive tissue adaptations. I promise you, you’ll feel more mobile in no time 👌 _____ 1️⃣ 90/90 Hip Stretch: 1m hold. 📝 90 degree angle at both knees. Shoulders square to the front shin. Lean the shoulders forward and tilt the tailbone up to achieve a stretch under the front butt cheek. . 2️⃣ Internal Rotation Stretch: 1m hold. 📝 Place front foot against thigh. Place hands behind you and square the shoulders to the back shin to stretch the back hip capsule. . 3️⃣ External Rotation isometric holds. 📝 Lay on your side with a 90 degree angle at the front hip and back leg straight. Pick your foot up to passively externally rotate the hip. Let go and try to hold as high off the ground as your can for 10 seconds. Rest for 15-30 seconds and repeat 3 times. . 4️⃣ Internal Rotation isometric holds. 📝 Back to 90/90. Try to lift the back foot off the ground to internally rotate the hip. You may need to lean forward until the foot picks up. Hold for 10. Rest for 15-30 seconds and repeat 3 times. . 5️⃣ 90/90 Hinges: 5 reps. 📝 Press big toe into the ground and lift heel. Open up the trail leg. Place the heel down, keep driving the leg open until you hit end range. Repeat. . 6️⃣ Axial Rotations 5 reps. 📝 Lay on your back. Knee above hip. Rotate the thigh in and out of maximal internal/external rotation. . 🔁 Repeat on the opposite side. . Love your feedback so I can keep improving this series to help you better 🙌 _____ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #selfcaresunday  #mobilityflow  #hipmobility  @perform_better
Cable resisted dead bugs.
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If you’re trying to build abs of steel, you MUST master the dead bug. Here’s a variation for you if you struggle to keep the low back flat during the movement, which ultimately defeats the point of the exercise.
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The cable resistance increases engagement of the lats and core, which will make it a lot easier to keep the low back flat and prevent the ribs from flaring.
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✅How it’s done.
➖Light weight on the cable, arms straight up, shoulders depressed away from your ears.
➖Low back flat.
➖Knees above hips with toes pulled up.
➖Reach through your heel while exhaling through pursed lips.
➖Breathe in on the return and repeat.
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You will feel this exercise deep in the abs as they work to resist spinal extension.
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Let me know how it goes 👍
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#jackhanrahanfitness ‘Smarter training, Superior results’
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#fitnesscoach #healthandwellness #strengthandconditioning #trainsmart 
#functionalbodybuilding 
#strengthtraining #functionalstrength #core #coreexercises #abstraining #controlyourself #functionalmovement #menshealth #mensfitness #hybridathlete #hybridtraining #workouttips
Cable resisted dead bugs. . If you’re trying to build abs of steel, you MUST master the dead bug. Here’s a variation for you if you struggle to keep the low back flat during the movement, which ultimately defeats the point of the exercise. . The cable resistance increases engagement of the lats and core, which will make it a lot easier to keep the low back flat and prevent the ribs from flaring. . ✅How it’s done. ➖Light weight on the cable, arms straight up, shoulders depressed away from your ears. ➖Low back flat. ➖Knees above hips with toes pulled up. ➖Reach through your heel while exhaling through pursed lips. ➖Breathe in on the return and repeat. . You will feel this exercise deep in the abs as they work to resist spinal extension. . Let me know how it goes 👍 ______ #jackhanrahanfitness  ‘Smarter training, Superior results’ ______ #fitnesscoach  #healthandwellness  #strengthandconditioning  #trainsmart  #functionalbodybuilding  #strengthtraining  #functionalstrength  #core  #coreexercises  #abstraining  #controlyourself  #functionalmovement  #menshealth  #mensfitness  #hybridathlete  #hybridtraining  #workouttips 
Cat/camels are THE best exercise you can be doing for spinal health and longevity.
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You NEED to create relative motion between each and every vertebrae for optimal mobility and function and the best way to improve that is to work on spinal flexion / extension.
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1️⃣ Global Cat / Camels - flex and extend the entire spine all together.
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2️⃣ Thoracic Cat / Camels - sit back on your heels to lock the lumbar spine. This allows you to work on the mid back (thoracic spine) if this region needs more mobility.
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3️⃣ Lumbar Cat / Camels - Lean forward and place your head down. This locks the thoracic spine so you can focus on the low back (lumbar spine) if this region needs more mobility.
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4️⃣ Sequential Cat / Camels - Saved the best to last. This is what you should work towards. This variation isolates each articulation so it’s the most effective way of getting movement into each and every joint. It’s challenging from a motor control standpoint, so master the other variations first.
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Work on spinal mobility all the time if you have back pain, a stiff back or simply want to avoid all this in the future. Constant and varied movement is the best tool we have to ensure a long, healthy and pain-free life 💪
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#jackhanrahanfitness 'Smarter training. Superior results'
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#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday  #spinalhealth #spinemobility #backhealth #catcow #mobility
Cat/camels are THE best exercise you can be doing for spinal health and longevity. . You NEED to create relative motion between each and every vertebrae for optimal mobility and function and the best way to improve that is to work on spinal flexion / extension. . 1️⃣ Global Cat / Camels - flex and extend the entire spine all together. . 2️⃣ Thoracic Cat / Camels - sit back on your heels to lock the lumbar spine. This allows you to work on the mid back (thoracic spine) if this region needs more mobility. . 3️⃣ Lumbar Cat / Camels - Lean forward and place your head down. This locks the thoracic spine so you can focus on the low back (lumbar spine) if this region needs more mobility. . 4️⃣ Sequential Cat / Camels - Saved the best to last. This is what you should work towards. This variation isolates each articulation so it’s the most effective way of getting movement into each and every joint. It’s challenging from a motor control standpoint, so master the other variations first. . Work on spinal mobility all the time if you have back pain, a stiff back or simply want to avoid all this in the future. Constant and varied movement is the best tool we have to ensure a long, healthy and pain-free life 💪 _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #athlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #spinalhealth  #spinemobility  #backhealth  #catcow  #mobility 
Prime the posterior chain before squats/deadlifts with the SHELC (supine hip elevated leg curl).
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This is my favorite exercise to perform before any kind of big compound move (squats or deadlifts). It works:
🔹Core and hip stability.
🔹Both functions or the hamstrings
🔹Glute max isometrically as it keeps the hips up (isometrics are awesome for muscle activation).
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After performing this exercise, your joints will feel great, you will  feel strong  and your muscles will be firing on all cylinders.
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Perform on two legs. When you have glutes and hamstrings of steel, switch to single leg 😉
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2 sets of 10-15 reps then go lift some heavy ass weight 💪
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#jackhanrahanfitness ‘Smarter training, Superior results’
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#fitnesscoach #healthandwellness #strengthandconditioning #trainsmart 
#functionalbodybuilding 
#strengthtraining #functionalstrength #menshealth #mensfitness #niketraining #nikepro #gluteexercises #posteriorchain #legexercises #fitnesstips
Prime the posterior chain before squats/deadlifts with the SHELC (supine hip elevated leg curl). . This is my favorite exercise to perform before any kind of big compound move (squats or deadlifts). It works: 🔹Core and hip stability. 🔹Both functions or the hamstrings 🔹Glute max isometrically as it keeps the hips up (isometrics are awesome for muscle activation). . After performing this exercise, your joints will feel great, you will feel strong and your muscles will be firing on all cylinders. . Perform on two legs. When you have glutes and hamstrings of steel, switch to single leg 😉 . 2 sets of 10-15 reps then go lift some heavy ass weight 💪 _______ #jackhanrahanfitness  ‘Smarter training, Superior results’ _______ #fitnesscoach  #healthandwellness  #strengthandconditioning  #trainsmart  #functionalbodybuilding  #strengthtraining  #functionalstrength  #menshealth  #mensfitness  #niketraining  #nikepro  #gluteexercises  #posteriorchain  #legexercises  #fitnesstips 
Do ROTATIONAL mobility work to make lasting changes to your mobility.
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Why?
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Rotational training engages the joint capsule. The joint capsule regulates SPACE within a joint.
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You NEED space for proper joint function. If this space declines and your capsule becomes tight...that’s when you lose mobility and quality of movement declines.
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Maintaining and improving capsular SPACE should be priority #1 if you want to improve mobility and build healthy, resilient joints.
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This exercise is called ‘capsular CARs’. I am performing internal / external rotation work at various positions to help ‘carve out’ more space.
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Play around with different positions of the upper arm. Make sure to squeeze hard when you hit your end range...this is necessary to properly engage the capsule.
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🔹Add this into your mobility training.
🔹Use it as part of a warm up
🔹Do it as often as you can if you want to maintain or improve shoulder mobility / joint health 👌
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Will do a proper blog on this as it’s way too much for a caption - I tried 😂
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#jackhanrahanfitness 'Smarter training. Superior results'
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#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare  #shouldermobility #shoulderhealth
Do ROTATIONAL mobility work to make lasting changes to your mobility. . Why? . Rotational training engages the joint capsule. The joint capsule regulates SPACE within a joint. . You NEED space for proper joint function. If this space declines and your capsule becomes tight...that’s when you lose mobility and quality of movement declines. . Maintaining and improving capsular SPACE should be priority #1  if you want to improve mobility and build healthy, resilient joints. . This exercise is called ‘capsular CARs’. I am performing internal / external rotation work at various positions to help ‘carve out’ more space. . Play around with different positions of the upper arm. Make sure to squeeze hard when you hit your end range...this is necessary to properly engage the capsule. . 🔹Add this into your mobility training. 🔹Use it as part of a warm up 🔹Do it as often as you can if you want to maintain or improve shoulder mobility / joint health 👌 . Will do a proper blog on this as it’s way too much for a caption - I tried 😂 ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #shouldermobility  #shoulderhealth 
5 Reasons why you should Landmine squat...
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1️⃣ Better range of motion.
The front loaded position and arcing motion of the bar makes for an easy descent - allowing you to squat DEEP even if you have limited ankle and/or hip mobility.
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2️⃣ Joint friendly.
The posterior weight shift required to squat like this takes pressure off the knees. The upright torso position reduces shearing forces through the low back.
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3️⃣ Teaches good squatting mechanics.
The arcing motion of the bar forces you to ‘sit back’ which is important to properly loading the hips.
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4️⃣ Muscle and strength development.
When you switch form one squat to another, you change muscle fiber recruitment and CNS firing patterns. The fresh stimulus is great for muscle and strength gains.
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5️⃣ Long term joint health.
Variation prevents repeatedly hammering the exact same lines of tension. This is one reason why so many gym goers have joint pain after a few years of lifting - doing the exact same lift for months or years at a time without variation.
.
I hope you enjoyed this post - please let me know what you learned and which point was most helpful. Love the feedback 💪
______
#jackhanrahanfitness ‘Smarter training, Superior results’
______
#fitnesscoach #healthandwellness #strengthandconditioning #trainsmart 
#functionalbodybuilding 
#strengthtraining #functionalstrength #menshealth #mensfitness #niketraining #nikepro #posteriorchain #legexercises #fitnesstips #legday #gobletsquats #gluteexercises #landminesquats #thirdspace
5 Reasons why you should Landmine squat... . 1️⃣ Better range of motion. The front loaded position and arcing motion of the bar makes for an easy descent - allowing you to squat DEEP even if you have limited ankle and/or hip mobility. . 2️⃣ Joint friendly. The posterior weight shift required to squat like this takes pressure off the knees. The upright torso position reduces shearing forces through the low back. . 3️⃣ Teaches good squatting mechanics. The arcing motion of the bar forces you to ‘sit back’ which is important to properly loading the hips. . 4️⃣ Muscle and strength development. When you switch form one squat to another, you change muscle fiber recruitment and CNS firing patterns. The fresh stimulus is great for muscle and strength gains. . 5️⃣ Long term joint health. Variation prevents repeatedly hammering the exact same lines of tension. This is one reason why so many gym goers have joint pain after a few years of lifting - doing the exact same lift for months or years at a time without variation. . I hope you enjoyed this post - please let me know what you learned and which point was most helpful. Love the feedback 💪 ______ #jackhanrahanfitness  ‘Smarter training, Superior results’ ______ #fitnesscoach  #healthandwellness  #strengthandconditioning  #trainsmart  #functionalbodybuilding  #strengthtraining  #functionalstrength  #menshealth  #mensfitness  #niketraining  #nikepro  #posteriorchain  #legexercises  #fitnesstips  #legday  #gobletsquats  #gluteexercises  #landminesquats  #thirdspace 
If you’re wondering why you have ‘tight’ traps, it’s probably because you’re spending a lot of time with the shoulders hiked up toward the ears and generally not moving enough.
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Your brain recalibrates resting muscle length because it thinks this is where you want to be, thus shortening the upper traps.
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To relieve tension - drive your shoulders down by pressing your hands into a chair. This will lengthen the tissues. From here, you can increase length further by working on some neck rotations, side bends and circles.
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There’s no rule for how often you should do this. The more time you spend in poor posture  posture, the more time you need to compensate for this with varied movement.
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Rough guideline:
For every hour of sitting, spend 3-5 minutes performing variations of this drill.
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Your traps will feel better in no time 👌
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#jackhanrahanfitness 'Smarter training. Superior results'
_______
#trainsmart #movebetter #healthandwellness #mobility #mobilitytraining #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #controlyourself #everydamnday
#selfcare #selfcaretips #deskbound
If you’re wondering why you have ‘tight’ traps, it’s probably because you’re spending a lot of time with the shoulders hiked up toward the ears and generally not moving enough. . Your brain recalibrates resting muscle length because it thinks this is where you want to be, thus shortening the upper traps. . To relieve tension - drive your shoulders down by pressing your hands into a chair. This will lengthen the tissues. From here, you can increase length further by working on some neck rotations, side bends and circles. . There’s no rule for how often you should do this. The more time you spend in poor posture posture, the more time you need to compensate for this with varied movement. . Rough guideline: For every hour of sitting, spend 3-5 minutes performing variations of this drill. . Your traps will feel better in no time 👌 _______ #jackhanrahanfitness  'Smarter training. Superior results' _______ #trainsmart  #movebetter  #healthandwellness  #mobility  #mobilitytraining  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #controlyourself  #everydamnday  #selfcare  #selfcaretips  #deskbound 
10 moves. 10 minutes #Selfcare Sunday mobility routine. Let’s go...
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🔹Neck circles: 5/side.
📝Imagine there is a pen extended from your chin. Draw the biggest circle you can.
🔹Shoulder rotations: 10/Side.
📝Keep the upper arm fixed whole you rotate in and out maximally.
🔹Elbow Hinges: 10 reps.
📝Hands begins head, elbows back. Straighten and bend the elbows.
🔹Scapula circles: 5/Side.
📝Draw circles with your shoulder blade. Keep the arm straight.
🔹Hip flexor: 10/Side.
📝90 degree angle at both knees. Oscillate in and out of end range hip flexion.
🔹Internal rotation: 10 reps.
📝Keep the butt down as you roll the foot and drive the knee toward the floor.
🔹Frog Stretch: 1 min.
📝Knees wide back flat and hold this stretch for a minute
🔹90/90 Hinges/ 5/Side.
📝90 degree angle at both knees. Open up the trail leg while keeping the front knee down.
🔹Ankle circles: 5/Side.
📝Draw circles with your big toe.
🔹Squat hold 📝Sit in your best squat and focus on slow relaxed breathing for a minute.
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I hope you enjoyed today’s routine. Enjoy the rest of your weekend and thanks for watching 🙏
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#jackhanrahanfitness 'Smarter training. Superior results'
_____
#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday
#selfcare #selfcaresunday #mobilityflow
10 moves. 10 minutes #Selfcare  Sunday mobility routine. Let’s go... _____ 🔹Neck circles: 5/side. 📝Imagine there is a pen extended from your chin. Draw the biggest circle you can. 🔹Shoulder rotations: 10/Side. 📝Keep the upper arm fixed whole you rotate in and out maximally. 🔹Elbow Hinges: 10 reps. 📝Hands begins head, elbows back. Straighten and bend the elbows. 🔹Scapula circles: 5/Side. 📝Draw circles with your shoulder blade. Keep the arm straight. 🔹Hip flexor: 10/Side. 📝90 degree angle at both knees. Oscillate in and out of end range hip flexion. 🔹Internal rotation: 10 reps. 📝Keep the butt down as you roll the foot and drive the knee toward the floor. 🔹Frog Stretch: 1 min. 📝Knees wide back flat and hold this stretch for a minute 🔹90/90 Hinges/ 5/Side. 📝90 degree angle at both knees. Open up the trail leg while keeping the front knee down. 🔹Ankle circles: 5/Side. 📝Draw circles with your big toe. 🔹Squat hold 📝Sit in your best squat and focus on slow relaxed breathing for a minute. _____ I hope you enjoyed today’s routine. Enjoy the rest of your weekend and thanks for watching 🙏 _____ #jackhanrahanfitness  'Smarter training. Superior results' _____ #trainsmart  #movebetter  #mobility  #mobilitytraining  #liftersneedmobility  #frc  #kinstretch  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #movementprep  #controlyourself  @kinstretch @functionalrangeconditioning #everydamnday  #selfcare  #selfcaresunday  #mobilityflow 
Single arm dumbbell press.
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You probably do dumbbell rows with one arm. But you’re probably not pressing with one arm.  Here’s why you should.
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Aside from the obvious pressing strength & pec / tricep  development that comes with this exercise...you also get a few additional benefits:
✅Works an important function of the core - anti rotation.
✅Helps to balance left/right asymmetries in strength & stability. This can make a big difference to your bilateral pressing performance over time.
.
✅Technique.
🔹Squeeze the fist and drive the elbow down to engage the lat of the non working side (the end position of a row). This is essential to proper stability. Fail to do this and expect to fall over!
🔹I prefer to press with a fairly neutral  grip with the elbow tucked. Very comfortable and shoulder friendly 👍
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#jackhanrahanfitness 'Smarter training. Superior results'
______
#trainsmart #movebetter #healthandwellness #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #hybridathlete #controlyourself #everydamnday
#selfcare #shoulderhealth #painfreetraining #functionalbodybuilding
Single arm dumbbell press. . You probably do dumbbell rows with one arm. But you’re probably not pressing with one arm. Here’s why you should. . Aside from the obvious pressing strength & pec / tricep development that comes with this exercise...you also get a few additional benefits: ✅Works an important function of the core - anti rotation. ✅Helps to balance left/right asymmetries in strength & stability. This can make a big difference to your bilateral pressing performance over time. . ✅Technique. 🔹Squeeze the fist and drive the elbow down to engage the lat of the non working side (the end position of a row). This is essential to proper stability. Fail to do this and expect to fall over! 🔹I prefer to press with a fairly neutral grip with the elbow tucked. Very comfortable and shoulder friendly 👍 ______ #jackhanrahanfitness  'Smarter training. Superior results' ______ #trainsmart  #movebetter  #healthandwellness  #healthyjoints  #longevity  #functionaltraining  #strengthcoach  #fitnesscoach  #hybridathlete  #controlyourself  #everydamnday  #selfcare  #shoulderhealth  #painfreetraining  #functionalbodybuilding 
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1️⃣ Priority 1: Build healthy joints🕺
2️⃣ Priority 2: Build functional muscle and strength🏋🏼‍♂️
3️⃣ Priority 3: Build cardiovascular fitness ❤️
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The product of 1️⃣, 2️⃣ and 3️⃣ = AESTHETICS💪
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How I train in a nutshell 👌
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If you dig this approach, like, comment and share. Also please feel free to tell me what you want to know more about.
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I’m back on the weekly blog and always looking to improve my content to help you. Have an awesome weekend 🙏
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“Train smarter for superior results”#Jackhanrahanfitness
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#healthandwellness #trainsmart 
#functionalbodybuilding 
#menshealth #mensfitness 
#painfreetraining #longevity #hybridathlete #fitnessblogger #fitnessblog
#mensphysique #trainforlife @lululemon @lululemonmen @lululemonuk
. 1️⃣ Priority 1: Build healthy joints🕺 2️⃣ Priority 2: Build functional muscle and strength🏋🏼‍♂️ 3️⃣ Priority 3: Build cardiovascular fitness ❤️ . The product of 1️⃣, 2️⃣ and 3️⃣ = AESTHETICS💪 . How I train in a nutshell 👌 . If you dig this approach, like, comment and share. Also please feel free to tell me what you want to know more about. . I’m back on the weekly blog and always looking to improve my content to help you. Have an awesome weekend 🙏 . “Train smarter for superior results”#Jackhanrahanfitness  ______ #healthandwellness  #trainsmart  #functionalbodybuilding  #menshealth  #mensfitness  #painfreetraining  #longevity  #hybridathlete  #fitnessblogger  #fitnessblog  #mensphysique  #trainforlife  @lululemon @lululemonmen @lululemonuk