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7 Reasons I Love Full Hex Squats! 1. Step-ups and split-squats on some sort of podium have already been go-tos for me for the past 15 years of knee rehab and coaching, and anyone can access these for free or dirt cheap. 2. Not everyone wants to jump into...

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KneeOverToesGuy

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The Common Denominator Advice From The Richest Athletes I’ve Coached And for young COACHES, I would add this: I’ve never made a post to shit on another coach or method, yet I’ve had more impact than I ever dreamed. My career is proof that you can obsess on YOUR CRAFT and succeed. Note: A regular hex deadlift is the only exercise I currently use that’s not part of my ATG Basics program. I see it as a simple bonus, up to once per week, as part of your balanced regimen, to measure your total power levels. (For knee rehab/protection, I have used the step-up/step-down progression for partial range [shown in this video], for over a decade.) I share everything I know for free here, and for further help with my ATG Basics program ($19 to $99 a month), and the custom equipment I make for my coaching:
1:53

The Common Denominator Advice From The Richest Athletes I’ve Coached And for young COACHES, I would add this: I’ve never made a post to shit on another coach or method, yet I’ve had more impact than I ever dreamed. My career is proof that you can obsess on YOUR CRAFT and succeed. Note: A regular hex deadlift is the only exercise I currently use that’s not part of my ATG Basics program. I see it as a simple bonus, up to once per week, as part of your balanced regimen, to measure your total power levels. (For knee rehab/protection, I have used the step-up/step-down progression for partial range [shown in this video], for over a decade.) I share everything I know for free here, and for further help with my ATG Basics program ($19 to $99 a month), and the custom equipment I make for my coaching:

KneeOverToesGuy

32,487 Aufrufe • vor 3 Monaten

ATG Basics: Back Extension (& Basic Lower Spine Trio) For most people with back problems, the BASICS are way out, not even understood, and far from a step-by-step plan. I’ve used this to help 1000s of people to better lives, and it’s simple. Life can be hard, but when you identify and cultivate the true basics of any subject, your chances are a lot better. I love sharing every method I coach for free here, and for my further ATG Basics help ($19 to $99 a month) and the custom equipment I make for my coaching: ATG Exercise Coaching
1:46

ATG Basics: Back Extension (& Basic Lower Spine Trio) For most people with back problems, the BASICS are way out, not even understood, and far from a step-by-step plan. I’ve used this to help 1000s of people to better lives, and it’s simple. Life can be hard, but when you identify and cultivate the true basics of any subject, your chances are a lot better. I love sharing every method I coach for free here, and for my further ATG Basics help ($19 to $99 a month) and the custom equipment I make for my coaching: ATG Exercise Coaching

KneeOverToesGuy

30,721 Aufrufe • vor 3 Monaten

How To Train Squats For Explosiveness 99% of athletes are not strongest in the deep portion of a squat. When you become stronger in the bottom 1/4 of the rep, you build so much more knee resilience against injury in any range higher than that position. We focus on controlling the eccentric part of the rep for 4 seconds down, and explode out from the bottom. The goal is to drive knees over toes, keep the chest up and out, & not allow the back to round. As you can see in the video, any can work this easier or tougher levels with just body weight or loaded barbell.
0:37

How To Train Squats For Explosiveness 99% of athletes are not strongest in the deep portion of a squat. When you become stronger in the bottom 1/4 of the rep, you build so much more knee resilience against injury in any range higher than that position. We focus on controlling the eccentric part of the rep for 4 seconds down, and explode out from the bottom. The goal is to drive knees over toes, keep the chest up and out, & not allow the back to round. As you can see in the video, any can work this easier or tougher levels with just body weight or loaded barbell.

Justin Mucci

22,408 Aufrufe • vor 7 Monaten

Strong legs are the foundations of a stable posture, yet many let theirs weaken over time. You lose your ability to move and stand upright. Much of my work with chronic pain clients involves strengthening the legs. This video shows 8 essential lower body motions: 1- Hip Extensions Standing upright involves straightening your torso to align it with your lower body, an extension of your hips executed by your Glutes and Hamstrings. The problem is you sit on these muscles all day, weakening them over the years to the point where they fail to do their job. Your lower back picks up the slack against its will and becomes overworked. I'll start chronic pain clients with Hip Bridges on the floor to ensure everything is balanced, then progress to Hip Thrusts and eventually Standing exercises like the Romanian Deadlift. As for the Deadlift off the floor, those are great if you can access a barbell or kettlebell. - Hip Bridge (0:05) - Hip Thrust (0:11) - Romanian Deadlift (0:17) - Deadlift (0:23) 2- Split Squats Split Squats are excellent for strengthening the knees. In the case of a chronic pain client, I use them to stretch the quad and Hip Flexors of the back leg, which are often extremely stiff due to sitting. This stiffness makes the body collapse forward and is often the limiting factor when people try this exercise for the first time. I'll start someone with the Front Foot elevated because it's easier on the front leg and gives a great stretch, then progress to flat and rear foot elevated. - Front foot elevated (0:30) - Flat (0:36) - Rear-foot elevated (0:42.2) 3- Lunges Lunges are the dynamic version of the Split Squat. Besides being excellent for strengthening your leg muscles, the one thing I love about this exercise is that it teaches you how to brace yourself as your foot lands. Many people lack the core strength to absorb an impact. Lunges develop that shock absorption capacity, especially when done with weights. Ensure you have mastered the Split Squats before doing them, and use different directions to target your muscles differently. - Forward (0:48) - Back (0:54.7) - Side (1:07) 4- Squats The king of all exercises is crucial for your ascension. The vertical motion improves your ability to overcome the world's weight crashing down upon you. It's also an amazing Glute and Quad stretch in the bottom position. I'll start chronic pain clients with the bodyweight variation before progressing them to weighted and eventually one-legged, also known as Pistol Squats. Doing one leg at a time is one of the best ways to balance your body's left and right sides from head to toe. - Body weight (1:12.5) - Loaded (1:19) - Pistol (1:25.5) 5- Step-ups Step-ups are amongst my favorite one-sided exercises to strengthen the Glutes and Quads. They are excellent for improving the stability of your hips and abdominal muscles. Use the Front and Lateral variations to maximize your results. - Front (1:31.5) - Lateral (1:38) 6 - Leg Curls Leg Curls strengthen the lower attachment of your Hamstrings. They are an integral part of my knee and lower back recovery programs because many people are weak due to sitting. I'll have chronic pain clients use a towel to create muscle resistance, though you can do them standing to get some much-needed blood flow. The best way to benefit from this exercise is by using an exercise ball or a machine at the gym. - Standing (1:43) - Towel (1:49) - Exercise ball (1:55.4) - Machine (2:02.1) 7- Adductions The inner thigh muscles become problematic when people sit with their legs crossed. They either get stiff or weak depending on whether you cross one leg over the other or with your foot on the opposite knee. I love Copenhagen Planks to restore the balance in your adductors. - Knee-bent (2:08.8) - Straight-leg (2:14) 8- Calf Raises The ankles are the cornerstone of your posture because they affect the alignment of every other joint above. Strong Calves are essential to their stability, yet many omit them from their workouts. Standing Calf Raises also strengthen the knees from behind. Doing the Donkey variation, you'll feel an intense stretch from the knee to the ankle. Seated Calf Raises work a different lower leg muscle essential to pump blood back up from your feet. - Standing (2:20.5) - Donkey (2:26.6) - Seated (2:33.3) Include these 8 types of motions in your routine as an insurance policy against serious mobility problems down the line. Keeping your legs strong ensures a stable posture and quality movements, two crucial factors for a high quality of life.
3:06

Strong legs are the foundations of a stable posture, yet many let theirs weaken over time. You lose your ability to move and stand upright. Much of my work with chronic pain clients involves strengthening the legs. This video shows 8 essential lower body motions: 1- Hip Extensions Standing upright involves straightening your torso to align it with your lower body, an extension of your hips executed by your Glutes and Hamstrings. The problem is you sit on these muscles all day, weakening them over the years to the point where they fail to do their job. Your lower back picks up the slack against its will and becomes overworked. I'll start chronic pain clients with Hip Bridges on the floor to ensure everything is balanced, then progress to Hip Thrusts and eventually Standing exercises like the Romanian Deadlift. As for the Deadlift off the floor, those are great if you can access a barbell or kettlebell. - Hip Bridge (0:05) - Hip Thrust (0:11) - Romanian Deadlift (0:17) - Deadlift (0:23) 2- Split Squats Split Squats are excellent for strengthening the knees. In the case of a chronic pain client, I use them to stretch the quad and Hip Flexors of the back leg, which are often extremely stiff due to sitting. This stiffness makes the body collapse forward and is often the limiting factor when people try this exercise for the first time. I'll start someone with the Front Foot elevated because it's easier on the front leg and gives a great stretch, then progress to flat and rear foot elevated. - Front foot elevated (0:30) - Flat (0:36) - Rear-foot elevated (0:42.2) 3- Lunges Lunges are the dynamic version of the Split Squat. Besides being excellent for strengthening your leg muscles, the one thing I love about this exercise is that it teaches you how to brace yourself as your foot lands. Many people lack the core strength to absorb an impact. Lunges develop that shock absorption capacity, especially when done with weights. Ensure you have mastered the Split Squats before doing them, and use different directions to target your muscles differently. - Forward (0:48) - Back (0:54.7) - Side (1:07) 4- Squats The king of all exercises is crucial for your ascension. The vertical motion improves your ability to overcome the world's weight crashing down upon you. It's also an amazing Glute and Quad stretch in the bottom position. I'll start chronic pain clients with the bodyweight variation before progressing them to weighted and eventually one-legged, also known as Pistol Squats. Doing one leg at a time is one of the best ways to balance your body's left and right sides from head to toe. - Body weight (1:12.5) - Loaded (1:19) - Pistol (1:25.5) 5- Step-ups Step-ups are amongst my favorite one-sided exercises to strengthen the Glutes and Quads. They are excellent for improving the stability of your hips and abdominal muscles. Use the Front and Lateral variations to maximize your results. - Front (1:31.5) - Lateral (1:38) 6 - Leg Curls Leg Curls strengthen the lower attachment of your Hamstrings. They are an integral part of my knee and lower back recovery programs because many people are weak due to sitting. I'll have chronic pain clients use a towel to create muscle resistance, though you can do them standing to get some much-needed blood flow. The best way to benefit from this exercise is by using an exercise ball or a machine at the gym. - Standing (1:43) - Towel (1:49) - Exercise ball (1:55.4) - Machine (2:02.1) 7- Adductions The inner thigh muscles become problematic when people sit with their legs crossed. They either get stiff or weak depending on whether you cross one leg over the other or with your foot on the opposite knee. I love Copenhagen Planks to restore the balance in your adductors. - Knee-bent (2:08.8) - Straight-leg (2:14) 8- Calf Raises The ankles are the cornerstone of your posture because they affect the alignment of every other joint above. Strong Calves are essential to their stability, yet many omit them from their workouts. Standing Calf Raises also strengthen the knees from behind. Doing the Donkey variation, you'll feel an intense stretch from the knee to the ankle. Seated Calf Raises work a different lower leg muscle essential to pump blood back up from your feet. - Standing (2:20.5) - Donkey (2:26.6) - Seated (2:33.3) Include these 8 types of motions in your routine as an insurance policy against serious mobility problems down the line. Keeping your legs strong ensures a stable posture and quality movements, two crucial factors for a high quality of life.

Alex Bernier

696,634 Aufrufe • vor 2 Jahren

Quad training tips ⬇️ -Pendulum squats, hack squats, barbell squats, smith squats, leg presses are all great choices (pick things that allow you to nail the quads accurately) -Get as deep as you can, closer you can get hamstring to calf with no pain the better. -Don’t be scared to pause in that bottom position when quads are fully lengthened. -Heel elevation via squat shoes/wedge/plate etc for more knee flexion. -Use a comfortable stance for you (try shoulder width with toes pointed out and adjust from there) -Progress your lifts in that 5-20 rep range over time with legit form. -Embrace “the suck” of these sets…you’ll think you’re done and there’s likely another 1/2 reps in the tank. These are the money reps! Big quads are earned by brutally hard work!
1:23

Quad training tips ⬇️ -Pendulum squats, hack squats, barbell squats, smith squats, leg presses are all great choices (pick things that allow you to nail the quads accurately) -Get as deep as you can, closer you can get hamstring to calf with no pain the better. -Don’t be scared to pause in that bottom position when quads are fully lengthened. -Heel elevation via squat shoes/wedge/plate etc for more knee flexion. -Use a comfortable stance for you (try shoulder width with toes pointed out and adjust from there) -Progress your lifts in that 5-20 rep range over time with legit form. -Embrace “the suck” of these sets…you’ll think you’re done and there’s likely another 1/2 reps in the tank. These are the money reps! Big quads are earned by brutally hard work!

Francis Melia

16,167 Aufrufe • vor 6 Monaten

Here’s a killer At-Home Lowerbody workout 💥 For warmup, start with 3 sets of walking lunges and then proceed to 2 sets of body weight goblet squats. •Working Sets: Goblet squats : 3 sets of 12- 15 reps (for the foot placement if you have access to a weight plate, that’s most preferred. I only had small dumbbells). Jump squats (4 sets of 10 reps) superset straight into, wall-sits (4 sets of 30 second holds). Romanian deadlift (3 sets of 12-15 reps) superset straight into body weight, Good-mornings (3 sets of 15 reps, if you have access to barbells or weight bags you can add weight for maximum intensity) Sumo squat : 3-4 sets of 15 reps. If you have access to a variety of weights, incorporate progressive overload on every exercise by increasing weight with each set up to your heaviest. Also make sure to control your reps on both the concentric and eccentric movement for the utmost strain. For more fitness content check my fitness page on IG
0:50

Here’s a killer At-Home Lowerbody workout 💥 For warmup, start with 3 sets of walking lunges and then proceed to 2 sets of body weight goblet squats. •Working Sets: Goblet squats : 3 sets of 12- 15 reps (for the foot placement if you have access to a weight plate, that’s most preferred. I only had small dumbbells). Jump squats (4 sets of 10 reps) superset straight into, wall-sits (4 sets of 30 second holds). Romanian deadlift (3 sets of 12-15 reps) superset straight into body weight, Good-mornings (3 sets of 15 reps, if you have access to barbells or weight bags you can add weight for maximum intensity) Sumo squat : 3-4 sets of 15 reps. If you have access to a variety of weights, incorporate progressive overload on every exercise by increasing weight with each set up to your heaviest. Also make sure to control your reps on both the concentric and eccentric movement for the utmost strain. For more fitness content check my fitness page on IG

Faustina Thobakgale

296,883 Aufrufe • vor 11 Monaten

PRIORITIZE SINGLE LEG STRENGTH❗️ Squat & Deadlift do NOT always have to be your main lower body lifts. There are plenty of ways to get strong. Here are some MAJOR benefits of prioritizing single leg lifts: 1️⃣ Exposes strength & balance inefficiencies & inequalities. Strong on 2 legs doesn’t mean strong on 1 leg.. Strong on each leg does mean strong on 2 legs. I’ve seen enough strong squats & deadlifts get buried with single leg exercises. Typically isn’t true the other way around. 2️⃣ Less back pain. Regardless of their technique, some athletes experience back pain from squatting & deadlifting. YOU DO NOT NEED TO SQUAT OR DEADLIFT TO GET STRONG… Single leg exercises can alleviate that pain. Less load, similar intensities, similar benefits. 3️⃣ “Sports are played on 1 leg.” I’ve heard this plenty of times and there is definitely a ton of truth to it. Movements are very single leg dependent. Sprinting, stopping, changing direction, jumping, landing. Single leg training can be the key to higher performance and less risk for injury. 4️⃣ Less learning curve. Beginners can immediately reap the rewards of single leg training because of how easy it is to implement. Something as simple as sitting on a bench and standing up using 1 leg is challenging for someone who has never done it. No bar on the back, no picking up weight, no teaching hip hinge.. Simple single leg training will buy athletes time to train while simultaneously improving squat and deadlift technique.
0:49

PRIORITIZE SINGLE LEG STRENGTH❗️ Squat & Deadlift do NOT always have to be your main lower body lifts. There are plenty of ways to get strong. Here are some MAJOR benefits of prioritizing single leg lifts: 1️⃣ Exposes strength & balance inefficiencies & inequalities. Strong on 2 legs doesn’t mean strong on 1 leg.. Strong on each leg does mean strong on 2 legs. I’ve seen enough strong squats & deadlifts get buried with single leg exercises. Typically isn’t true the other way around. 2️⃣ Less back pain. Regardless of their technique, some athletes experience back pain from squatting & deadlifting. YOU DO NOT NEED TO SQUAT OR DEADLIFT TO GET STRONG… Single leg exercises can alleviate that pain. Less load, similar intensities, similar benefits. 3️⃣ “Sports are played on 1 leg.” I’ve heard this plenty of times and there is definitely a ton of truth to it. Movements are very single leg dependent. Sprinting, stopping, changing direction, jumping, landing. Single leg training can be the key to higher performance and less risk for injury. 4️⃣ Less learning curve. Beginners can immediately reap the rewards of single leg training because of how easy it is to implement. Something as simple as sitting on a bench and standing up using 1 leg is challenging for someone who has never done it. No bar on the back, no picking up weight, no teaching hip hinge.. Simple single leg training will buy athletes time to train while simultaneously improving squat and deadlift technique.

Tim Cortazzo

56,563 Aufrufe • vor 1 Jahr

Building Glutes While Rehabbing Knees & Lower Back (Upon these basics you can win even easier with anything else you add!) All my knowledge is here for free. For further ATG Basics program help ($19 to $99 a month) and the custom equipment I make for my coaching: ATG Exercise Coaching
2:28

Building Glutes While Rehabbing Knees & Lower Back (Upon these basics you can win even easier with anything else you add!) All my knowledge is here for free. For further ATG Basics program help ($19 to $99 a month) and the custom equipment I make for my coaching: ATG Exercise Coaching

KneeOverToesGuy

35,894 Aufrufe • vor 3 Monaten

405x14 today Strength wise I had 20+ in the tank… But by rep 13, I felt like I was at the end of a 100 yard sprint and I started seeing stars lol So I called it and it’s my first block back post cut so gives me a good base to work off of People love saying “you’re gonna hurt your back” when they see heavy deadlifts I’ve never once in my life had legit “back pain” outside of soreness from lifting which is to be expected when ya lift heavy And I fully credit that to deadlifting since I was 15 years old consistently If you have back pain from deadlifting and think it’s not a good exercise, it likely comes down to the following for 99% of people… 1) Your form sucks ass 2) You’re back is weak as fuck 3) You can’t deadlift any meaningful weight so you skip it and cry on the internet about how it’s not a safe exercise Everyone should be deadlifting from kids to older adults We all bend down to pick stuff up every day right? Guess what? That’s a deadlift homie You don’t need deadlifts to get strong, build explosiveness, build muscle, or burn fat… But they sure as hell help A lot It is the number one exercise of all time in my opinion I’ll die on that hill
0:40

405x14 today Strength wise I had 20+ in the tank… But by rep 13, I felt like I was at the end of a 100 yard sprint and I started seeing stars lol So I called it and it’s my first block back post cut so gives me a good base to work off of People love saying “you’re gonna hurt your back” when they see heavy deadlifts I’ve never once in my life had legit “back pain” outside of soreness from lifting which is to be expected when ya lift heavy And I fully credit that to deadlifting since I was 15 years old consistently If you have back pain from deadlifting and think it’s not a good exercise, it likely comes down to the following for 99% of people… 1) Your form sucks ass 2) You’re back is weak as fuck 3) You can’t deadlift any meaningful weight so you skip it and cry on the internet about how it’s not a safe exercise Everyone should be deadlifting from kids to older adults We all bend down to pick stuff up every day right? Guess what? That’s a deadlift homie You don’t need deadlifts to get strong, build explosiveness, build muscle, or burn fat… But they sure as hell help A lot It is the number one exercise of all time in my opinion I’ll die on that hill

Bailey Schober | Men’s Fitness & Nutrition Coach

12,099 Aufrufe • vor 1 Jahr

How to Rebuild Your Lower Back From The Ground Up! (Progression Then Explanation) This is one of only 2 pieces of machinery I don’t want to live without for my family, the other being a hill cardio machine, and hills are a lost, free basic. 1000s of lower back success stories have now come from my basic ATG system, with those folks then able to help others. I teach everything I know here for free, and for those who want further help with my ATG Basics program ($19 to $99 a month), as well as the custom equipment I make for myself as a coach:
1:31

How to Rebuild Your Lower Back From The Ground Up! (Progression Then Explanation) This is one of only 2 pieces of machinery I don’t want to live without for my family, the other being a hill cardio machine, and hills are a lost, free basic. 1000s of lower back success stories have now come from my basic ATG system, with those folks then able to help others. I teach everything I know here for free, and for those who want further help with my ATG Basics program ($19 to $99 a month), as well as the custom equipment I make for myself as a coach:

KneeOverToesGuy

33,392 Aufrufe • vor 2 Monaten

I do these 3 exercises religiously for my lower back. They’re called the McGill Big 3 and they consist of: 1. The McGill Crunch 2. Side plank holds 3. Focused & Activated Bird Dogs They build endurance in the lower back & core while increasing core stability. The key is to brace the core (aka. push it out) while keeping your spine & hips in a neutral position. I do these before my workouts as they help activate the core prior to lifting. I do 1 set of 6-12 repetitions. Do these 3-4 days a week for 3 weeks to notice a difference.
2:11

I do these 3 exercises religiously for my lower back. They’re called the McGill Big 3 and they consist of: 1. The McGill Crunch 2. Side plank holds 3. Focused & Activated Bird Dogs They build endurance in the lower back & core while increasing core stability. The key is to brace the core (aka. push it out) while keeping your spine & hips in a neutral position. I do these before my workouts as they help activate the core prior to lifting. I do 1 set of 6-12 repetitions. Do these 3-4 days a week for 3 weeks to notice a difference.

Dan Go

780,465 Aufrufe • vor 2 Jahren

Hip mobility is essential for healthy and pain-free movement. And it might even predict how long you'll live. What does that look like? According to Dr. Kelly Starrett (Kelly Starrett), you should be able to squat with your hip crease below your knee, stand on one leg and pull the other knee up past 90 degrees, and lower yourself to the floor and stand back up without using your hands or dropping a knee. These are just basic signs that your hips, balance, coordination, and strength are in a pretty good place. Lower sit-and-rise scores have been associated with substantially higher all-cause mortality. This means basic movement capacity tells you a lot. If getting down to the floor and back up feels hard, or you can’t hit a simple squat position, it's probably a sign you’re missing some combination of hip function, strength, balance, or coordination. Kelly outlines these and other essential mobility assessments in the latest episode of the FoundMyFitness podcast. See below for links.
1:28

Hip mobility is essential for healthy and pain-free movement. And it might even predict how long you'll live. What does that look like? According to Dr. Kelly Starrett (Kelly Starrett), you should be able to squat with your hip crease below your knee, stand on one leg and pull the other knee up past 90 degrees, and lower yourself to the floor and stand back up without using your hands or dropping a knee. These are just basic signs that your hips, balance, coordination, and strength are in a pretty good place. Lower sit-and-rise scores have been associated with substantially higher all-cause mortality. This means basic movement capacity tells you a lot. If getting down to the floor and back up feels hard, or you can’t hit a simple squat position, it's probably a sign you’re missing some combination of hip function, strength, balance, or coordination. Kelly outlines these and other essential mobility assessments in the latest episode of the FoundMyFitness podcast. See below for links.

Dr. Rhonda Patrick

86,733 Aufrufe • vor 3 Monaten

I do NOT believe in working though pain, but IF you can find a pain-free way to get going on full squats, modern research has consistently shown them to reduce knee pain and improve the longevity of the knees. $2 2x4” and $2 cinder block Programs, coaching, and custom equipment: ATG Exercise Coaching
1:31

I do NOT believe in working though pain, but IF you can find a pain-free way to get going on full squats, modern research has consistently shown them to reduce knee pain and improve the longevity of the knees. $2 2x4” and $2 cinder block Programs, coaching, and custom equipment: ATG Exercise Coaching

KneeOverToesGuy

61,811 Aufrufe • vor 4 Monaten

Detailed Full video- Kanchana 4 is rolling and halfway through — I’m Happy to Announce That I’m Transforming My First Home into a Free School for Children with my Kanchana 4 Advance - with the First Teacher Being a Child Who Grew Up in my home 🙏 I’m so delighted to share some exciting news with you all. My movie Kanchana 4 has officially begun rolling and it’s been coming out really well. As many of you know, every time I receive an advance for my films, I begin a new social initiative close to my heart. This time, I’m truly happy to announce that I’ll be transforming my very first home into a free education school for children. This home is extremely special to me, it was the first house I bought with the savings from my work as a dance master. Later, I transformed it into an orphanage kids home, and my family and I moved into a rented place. Today, my kids have grown up and are working, and I feel proud to dedicate this home once again to a cause. What makes me even happier and prouder is that the very first teacher I’ll be appointing is one of the children who grew up in my home and has now grown, educated, and is ready to give back. I seek all your blessings for this new initiative, and I hope you will continue supporting me, just as you always have. 🙏🏼🙏🏼 #Serviceisgod#Maatram
2:58

Detailed Full video- Kanchana 4 is rolling and halfway through — I’m Happy to Announce That I’m Transforming My First Home into a Free School for Children with my Kanchana 4 Advance - with the First Teacher Being a Child Who Grew Up in my home 🙏 I’m so delighted to share some exciting news with you all. My movie Kanchana 4 has officially begun rolling and it’s been coming out really well. As many of you know, every time I receive an advance for my films, I begin a new social initiative close to my heart. This time, I’m truly happy to announce that I’ll be transforming my very first home into a free education school for children. This home is extremely special to me, it was the first house I bought with the savings from my work as a dance master. Later, I transformed it into an orphanage kids home, and my family and I moved into a rented place. Today, my kids have grown up and are working, and I feel proud to dedicate this home once again to a cause. What makes me even happier and prouder is that the very first teacher I’ll be appointing is one of the children who grew up in my home and has now grown, educated, and is ready to give back. I seek all your blessings for this new initiative, and I hope you will continue supporting me, just as you always have. 🙏🏼🙏🏼 #Serviceisgod#Maatram

Raghava Lawrence

87,264 Aufrufe • vor 11 Monaten

I'm sorry for the pause but regularly scheduled programming, but notice what exercise these grannies are doing at 89/91? Yup, the deadlift. The fitness industry is full of snake oil, but one of the biggest deceptions is discouraging the basic compound movements of deadlift and squat. The number of times I've heard the deadlift isn't worth the risk/reward, how it's going to mess up your back etc. No, the deadlift is what makes your back strong as you age. The biggest change to your body is that you start losing muscle mass, your bones have less and less support, including your spine. The deadlift puts an iron rod of muscle around your spine. I've had aches and pains around my back for more than a decade---regular weekly deadlift and squat fixed all of it. I haven't had so much as a tweak since I started lifting heavy. Here is me at 41, lifting 375 at 165lbs. We saw Christopher Waller lift the same at 67. This is what will help you age comfortably, not some random new fitness trend. With all that, you need good form. Get a trainer, practice light over and over again, and only when it's comfortable should you start loading it up. Everyone's *good form* will look a bit different, e.g., my back looks rounder than some others', but this what is more comfortable than a straight back for me. Once you have that down, you'll have the best anti aging hack out there.
0:23

I'm sorry for the pause but regularly scheduled programming, but notice what exercise these grannies are doing at 89/91? Yup, the deadlift. The fitness industry is full of snake oil, but one of the biggest deceptions is discouraging the basic compound movements of deadlift and squat. The number of times I've heard the deadlift isn't worth the risk/reward, how it's going to mess up your back etc. No, the deadlift is what makes your back strong as you age. The biggest change to your body is that you start losing muscle mass, your bones have less and less support, including your spine. The deadlift puts an iron rod of muscle around your spine. I've had aches and pains around my back for more than a decade---regular weekly deadlift and squat fixed all of it. I haven't had so much as a tweak since I started lifting heavy. Here is me at 41, lifting 375 at 165lbs. We saw Christopher Waller lift the same at 67. This is what will help you age comfortably, not some random new fitness trend. With all that, you need good form. Get a trainer, practice light over and over again, and only when it's comfortable should you start loading it up. Everyone's *good form* will look a bit different, e.g., my back looks rounder than some others', but this what is more comfortable than a straight back for me. Once you have that down, you'll have the best anti aging hack out there.

Alex Imas

218,710 Aufrufe • vor 3 Monaten

This exercise should be mandatory for people who sit at desks. It's called the Band Pull Apart. When you sit for long periods the back muscles tend to round and weaken. One of the best exercises you can do to strengthen your upper back is the Band Pull Apart. It develops the muscles in the mid to upper back. Over time this can improve posture and create a more stable body. How to do The Band Pull Apart: 1. With an underhand or overhand grip, hold a band at shoulder height and slightly wider than shoulder width apart. 2. Stand with a tall posture while maintaining a neutral head and neck position. 3, Rotate your shoulders outward to engage your lats and upper back. 5. Squeeze your upper back and posterior deltoids and begin to pull the band apart. Your shoulder blades should begin to retract as your arms begin to move backward. 6. When your upper arms are in line with your back, squeeze your upper back muscles and posterior deltoids. Pause at the bottom of the movement. 7. Allow your shoulder blades to protract and your arms to return to the starting position. Use a light band. Aim to do 15 to 20 reps for 1-3 sets. Do this 3x a week. Your back and shoulders will thank you. If you like posts like these follow me Dan Go for more!
0:24

This exercise should be mandatory for people who sit at desks. It's called the Band Pull Apart. When you sit for long periods the back muscles tend to round and weaken. One of the best exercises you can do to strengthen your upper back is the Band Pull Apart. It develops the muscles in the mid to upper back. Over time this can improve posture and create a more stable body. How to do The Band Pull Apart: 1. With an underhand or overhand grip, hold a band at shoulder height and slightly wider than shoulder width apart. 2. Stand with a tall posture while maintaining a neutral head and neck position. 3, Rotate your shoulders outward to engage your lats and upper back. 5. Squeeze your upper back and posterior deltoids and begin to pull the band apart. Your shoulder blades should begin to retract as your arms begin to move backward. 6. When your upper arms are in line with your back, squeeze your upper back muscles and posterior deltoids. Pause at the bottom of the movement. 7. Allow your shoulder blades to protract and your arms to return to the starting position. Use a light band. Aim to do 15 to 20 reps for 1-3 sets. Do this 3x a week. Your back and shoulders will thank you. If you like posts like these follow me Dan Go for more!

Dan Go

403,380 Aufrufe • vor 2 Jahren

How to Rebuild Your Shoulders From The GROUND Up?! (With sets and reps, as you asked for.) End of video shows same system for the knee - my main job for the past 12 years. I love sharing everything I coach for free here. For further help with my ATG Basics program ($19 to $99 a month) and the custom equipment I make for my coaching:
2:51

How to Rebuild Your Shoulders From The GROUND Up?! (With sets and reps, as you asked for.) End of video shows same system for the knee - my main job for the past 12 years. I love sharing everything I coach for free here. For further help with my ATG Basics program ($19 to $99 a month) and the custom equipment I make for my coaching:

KneeOverToesGuy

25,628 Aufrufe • vor 2 Monaten