ð, ð£, ðð¼ cues
First day learning position 1 hang clean went really well today. 14 year old swimmer cleared the @certifiedfsc front squat pre-requisite so we progressed to hang clean (pos. 1). ðð¼ Notice the tactile cues for the shoulder, wrist and knee position. Iâm putting the athlete in the exact position I want for the lift. ð Iâm saying the same cues (external) before every rep ð Her jiÃ¨jiÃ¨ (big sister) is giving her a great visual of what the jump and catch should look like.
Squats at 345x8
Squat has been a bit janky lately but this definitely feels like progress ð
2ds video is a set of 5 before this. I guess that makes it a 7rpe?? Haha felt much heavier at the time!poweronwardenjoytheprocesspowerliftingsquats
Bosu Ball Squats (325x8). To be an athlete, you have to train like one! Starting to incorporate more stability work into my lifts. Tag someone that you think could do this ðªð¾
Is the dreaded âbutt winkâ ð causing problems with your squat?
This is another common core control issue we see during squats ðï¸ââï¸ that can lead to low back pain ð¥... The âbutt winkâ typically happens when we reach too much depth in the squat.
This causes the lifter to lose tension in the core and tuck the butt under causing excessive flexion of the spine â¹ï¸. Understand that in the case of maintaining âneutral spineâ position in the squat there is an acceptable range... Itâs when we see excessive extension or flexion of the spine accompanied with pain that itâs time to fix it â
The drills we mentioned to help optimize your squat & fight ð¥ back pain are coming your way tomorrow!
Lift Strong ðª! squatsquatssquatoberweightliftingpowerliftingcrossfitolympicliftingolympicweightliftingstrengthtrainingphysicaltherapywilmingtonncwilmington
Leg Day oh Leg Day! AKA the best day of the week.
If you have been to the gym ever you have seen those gym goers that work on their upper body everyday and neglect the lower body. Little do they know that they are killing their strength gains and fat loss. The legs are the most powerful muscles in the body based on the amount of active muscles that are working to keep homeostasis in the body.
Since the legs are the most powerful muscles in the body they undergo more hormonal responses. Working legs as opposed to the upper body secretes twice as much testosterone into the body which in turns causes more muscle growth and fat loss. This secretion of testosterone into the body is essential whether you are thinking of increasing muscle size or just increasing absolute strength. This exercise will for sure help secrete more testosterone into the body. 4 sets of 10 reps of barbell squats. Try it out and remember to never forget leg day. trainiacfitnessjunkiegetfitfitfamilyworkoutlegdaysquatsfitgoalshealthylifestylehealthnutinstafitfitnessmotivationfitnessfreaksstrengthtrainingstrength
ð¨ SPOILER ALERT ð¨
Thereâs more than one way to set up for a squat.
Things that can impact the way you squat:
1) GENETICS ð§¬: Hips. Knees. Ankles. The the angles in which our leg bones connect to these joints vary slightly from individual from individual, and we canât change this at all. This will absolutely impact the degree of stance width, shin angle, and turnout of your squat.
2) LIFE STUFFS â° : Past injuries. Workplace ergonomics. Daily movement. These all fall into the category of what I call life circumstances. Technically we can change most of these things, however some are easier to change than others. For example, itâs easier to add in exercise than it is to quit your day job because it requires you to sit too much. Donât worry, we get it.
3) FLEXIBILITY ð¤¸ââï¸: Hamstrings. Glutes. Quads. Back. Your range of motion (how far you can squat down) will definitely be impacted by the degree of flexibility in your bottom half. Itâs not uncommon to see range of motion (due to increased flexibility) improve over a few weeks of squatting correctly.
POINT IS : as always every BODY is slightly different. So itâs okay if we squat slightly differently. Watch the video and see which type of squat stance works for you and put that in your back pocket for future workouts!
A little fun run this morning followed by some late night squats. Itâs amazing how little tweaks can make all the difference in a lift. Had a coworker adjust my form at work, telling me to push up from the hips, didnât make a new PR but everything felt better. Always be open to advice. legdaylegssquatsgaragegymgymchickenlegswednesdayworkout
Strength is gained in the range itâs trained â¼ï¸
The Inertia Squat (or pin squat) is a versatile way to improve your squat numbers, develop tons of speed and power and bust through plateaus. ð
First, identify where you get stuck in your squat and (provided youâre going full range) find your sticking point. Place the pins at top 1/4, half or bottom 1/4 and work on that range youâre struggling with. ð
Here Iâm using inertia as a speed method where the idea is to move the bar as soon as possible using a weight thatâs only 50-60% of your 1RM. ð
Not sure where youâre struggling? Want to find out how to bring your training to another level? Come find me ð¤ ðinertiasquatsspeedpowertrainingperiodizationstrengthlegday
Recovery vs. Adaptation
One of the most widely discussed topics in health and fitness is inflammation, and it is mostly talked about by people that pull their information out of thin air! Google searching a topic does not make you an expert! Recovery tactics such as an ice bath are used to control inflammation, NOT eliminate it. Is having some inflammation a bad thing? No.
â â¡ï¸Ice baths, cryo, sauna etc. will in short term allow your body to recover faster, but it will also limit the amount of adaptation you are going to endure.â¬ ï¸â For example, if you are trying to increase lean body mass (LBM) in your off season, it may be better to have a little more inflammation in the short term in response to that training session. If you are in a fight camp or prepping for something in your specific sport, it would be a better idea to use something like an ice bath etc. because you are not worried about increasing LBM at that time (in season).
Finding a happy medium is necessary here in order to determine the response you are looking for from your body. More to come on this later so stay tuned. GetFunctionalFunctionalAesthetics
Hard work beats talent, when talent doesnât work hard ðð¼
16 mths and @lcandlittleg finally gropes me ðð.......200kg squat a 40kg PB!!
Unfortunately thatâs the last of my lifting for the time being I have to take a hiatus (doctors orders). If I never lift again 120kg bench, 200kg squat & 210kg deadlift are pretty impressive numbers. I could never lifted anywhere near this weight with out @lcandlittleg help his programming, support and friendship have been amazing & Iâll be forever in debt trying to thank him.....itâs been fun, itâs been cut short but itâs time to get healthy powerliftingsquatspbgropedilikeditmanlovethanksgratitudedoctorsordersstopwhatnext
HOLY SHIT PR ð±ð±ð± 162X1 an 8lb bench PR at 20lbs less body weight ððð We haven't even started my strength block and I already set this monumental PR. So so happy with how far my bench has come!
Happy Humpday, Love's! ð
Taking a Much needed rest day today! So sore from yesterday's leg day! Loving these heavier workouts lately! Definitely looking forward to seeing the progress I make this fall/winter! Let the Gains begin! ððªð¼
I hope everyone's having a great week! Today's work day was busy, busy! Currently, enjoying an adult beverage to wind down, then off to bed by 8! ð Hang in there.... the weekend is near, friends! ð
Cautionâ¼ï¸ Big bootyð hahah
No, but in all seriousness my butt actually feels flat af!!! Iâve been on point with my diet and lowered my calories throughout the week to eat more on my weekends. Itâs so bittersweet when Iâm leaning out because I get the abs and definition, but I lose the plumpness in my skin and butt and just feel SO deflatedðð». Letâs just say I canât wait to carb load this weekendððð