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Improving Ankle Mobility should involve much more than stretching your calves The key is to LOAD the ankles in variable positions Ankles thrive off versatility Some of my favorite ways - Forward sled - Weighted knee over toe compound movements (lunges, bulgarians, skater squats, goblet squats) - Dynamic activities... show more

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This exercise should be mandatory for people who sit at desks that exercise on a regular basis. It's called an Ankle Mob. Due to prolonged sitting & comfy shoes our ankles get tight. This sets off a chain of tightness in our bodies, which limits our performance in our workouts. The ankle mob helps your knee track over your toe, which gives you the mobility needed to squat deeper with less restriction. Before doing this exercise do the wall test to see how tight your ankles are: 1. Face a wall & get into a kneeling position 2. Lunge forward as far as you can while keeping foot in place 3. Measure how close your knee is to the wall Then do this exercise & retest mobility. You might be surprised at what you find. Do this drill for 8-10 reps before any type of lower body workout to unlock a new level of performance. Ps. If you liked this sign up for the High Performance Journal. I send emails every week to 150k+ readers to teach you how to get lean, strong, and energetic in a way that fits your lifestyle.

This exercise should be mandatory for people who sit at desks that exercise on a regular basis. It's called an Ankle Mob. Due to prolonged sitting & comfy shoes our ankles get tight. This sets off a chain of tightness in our bodies, which limits our performance in our workouts. The ankle mob helps your knee track over your toe, which gives you the mobility needed to squat deeper with less restriction. Before doing this exercise do the wall test to see how tight your ankles are: 1. Face a wall & get into a kneeling position 2. Lunge forward as far as you can while keeping foot in place 3. Measure how close your knee is to the wall Then do this exercise & retest mobility. You might be surprised at what you find. Do this drill for 8-10 reps before any type of lower body workout to unlock a new level of performance. Ps. If you liked this sign up for the High Performance Journal. I send emails every week to 150k+ readers to teach you how to get lean, strong, and energetic in a way that fits your lifestyle.

Dan Go

2,042,931 Aufrufe • vor 3 Jahren

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.

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 8 Monaten

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!

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 7 Monaten

This is why I propose a more flexible profile+projection system > over simply adding more positions in RTG Adding something like this can also influence roster building if position customization ever becomes a thing in Dynasty. What if one of your players enters the transfer portal because you’re now projecting him as a TE and switching his position when he really wants to play QB?

PAC

45,174 Aufrufe • vor 4 Monaten

This exercise should be mandatory for desk workers: They’re called Ankle Mobs and almost no one is doing them. Sitting can quietly destroy ankle dorsiflexion and inhibits the knee from going past the toe. When an ankle is stiff, it works around it: -Heels lift off the floor when you squat. -Knee caves inward on the way down. -Low back rounds at the bottom. -Arch collapses to steal a few degrees. -Hip works overtime covering for a joint that quit. You feel it in the knee. You feel it in the back. You blame the knee and the back, but the restriction is 12 inches lower. Do this 30 second test: Put your toe about four inches from a wall. Drive your knee straight forward toward the wall. Keep your heel flat on the floor the entire time. If the heel lifts before your knee touches, or the knee drifts inward to reach it, that's your answer. Check both sides. Most people are noticeably worse on one. That's what I'm doing in this video. Foot flat on the platform, knee driving as far past the toes as it will go, heel stays down, then let it come back. 6 reps a side. Slow. You're not stretching a muscle. You're asking a joint to move through a range it forgot it had, under a little load, so the nervous system stops guarding it. Do 30 seconds a day on both ankles and you never know, you might change your life.

This exercise should be mandatory for desk workers: They’re called Ankle Mobs and almost no one is doing them. Sitting can quietly destroy ankle dorsiflexion and inhibits the knee from going past the toe. When an ankle is stiff, it works around it: -Heels lift off the floor when you squat. -Knee caves inward on the way down. -Low back rounds at the bottom. -Arch collapses to steal a few degrees. -Hip works overtime covering for a joint that quit. You feel it in the knee. You feel it in the back. You blame the knee and the back, but the restriction is 12 inches lower. Do this 30 second test: Put your toe about four inches from a wall. Drive your knee straight forward toward the wall. Keep your heel flat on the floor the entire time. If the heel lifts before your knee touches, or the knee drifts inward to reach it, that's your answer. Check both sides. Most people are noticeably worse on one. That's what I'm doing in this video. Foot flat on the platform, knee driving as far past the toes as it will go, heel stays down, then let it come back. 6 reps a side. Slow. You're not stretching a muscle. You're asking a joint to move through a range it forgot it had, under a little load, so the nervous system stops guarding it. Do 30 seconds a day on both ankles and you never know, you might change your life.

Dan Go

80,216 Aufrufe • vor 22 Tagen

💡Running on your toes is a terrible cue.🙃😟😅 🏥Number one cause of shin splints and other issues up chain linked to hamstring injuries , rec fem injuries and lower back and groin stress. ⚰️ 🪗A simple way to be efficient in your running actions is to share the load across your ankle, knee and hip by flexing to ankle to a “near neutral” position prior to ground contact. 🪗 💡Everyone knows Dorsi-flexion is key for pretension. 🤭The action , rather than the end positions 🤭 🎅🏾 Those suggesting the action isn’t “CRITICAL” have started early on the Christmas rum.🍹 Ps, you can control terminal swing of your thigh even MORE when your dorsi flexed. 🔒 LOCK your ankle! 🔨 WACK the floor! ⚡️ RIP your foot off

💡Running on your toes is a terrible cue.🙃😟😅 🏥Number one cause of shin splints and other issues up chain linked to hamstring injuries , rec fem injuries and lower back and groin stress. ⚰️ 🪗A simple way to be efficient in your running actions is to share the load across your ankle, knee and hip by flexing to ankle to a “near neutral” position prior to ground contact. 🪗 💡Everyone knows Dorsi-flexion is key for pretension. 🤭The action , rather than the end positions 🤭 🎅🏾 Those suggesting the action isn’t “CRITICAL” have started early on the Christmas rum.🍹 Ps, you can control terminal swing of your thigh even MORE when your dorsi flexed. 🔒 LOCK your ankle! 🔨 WACK the floor! ⚡️ RIP your foot off

Jonas Dodoo

51,697 Aufrufe • vor 2 Jahren

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.

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

Knee cave is good for glutes? 😱 This video is bound to upset some people. A new study directly examined knee cave a.k.a. knee valgus vs pushing knees out in a squat on muscle activations# well as forces acting on the knee The researchers found MORE glute activation when the participants cued knee cave vs knees out where they saw more adductor activation. This may seem strange since a lot of exercises for the glutes utilize knees out. But these are typically exercising involving abduction, not squats Not only that, but they found the forces on the knee during knee cave were not even close to the level required to cause knee injury I am NOT saying you should purposefully valgus, but if you have strong glutes & you find that your knees naturally track in during heavy squats, you are probably better off training all your sets that way so that those tissues appropriately adapt, rather than squatting how you ‘think’ you ‘should’ on lighter sets only to have them cave in on heavy sets A perfect real life example of this is my friend Lya Bavoil, current world record holder of a 225kg squat in the 69kg class (496 lb squat at around 152 lbs body weight for my Americans who hate math) drug free. Her knees have always caved during squat. This is likely BECAUSE she has such strong glutes (she also deadlifts well over 500 lbs) so her body naturally goes into the position where she is strongest. She’s also never hurt her knees 🤷🏼‍♂️ If you don’t knee valgus naturally during squats don’t make yourself do it but if you find you still have some knee cave even though your glutes are strong, I wouldn’t worry too much about it unless you consistently find it painful It’s time to let go of these dogmatic ideas around ‘perfect’ form. Perfect form is the form for the INDIVIDUAL that allows them to perform best without pain DATA>your feelings

Knee cave is good for glutes? 😱 This video is bound to upset some people. A new study directly examined knee cave a.k.a. knee valgus vs pushing knees out in a squat on muscle activations# well as forces acting on the knee The researchers found MORE glute activation when the participants cued knee cave vs knees out where they saw more adductor activation. This may seem strange since a lot of exercises for the glutes utilize knees out. But these are typically exercising involving abduction, not squats Not only that, but they found the forces on the knee during knee cave were not even close to the level required to cause knee injury I am NOT saying you should purposefully valgus, but if you have strong glutes & you find that your knees naturally track in during heavy squats, you are probably better off training all your sets that way so that those tissues appropriately adapt, rather than squatting how you ‘think’ you ‘should’ on lighter sets only to have them cave in on heavy sets A perfect real life example of this is my friend Lya Bavoil, current world record holder of a 225kg squat in the 69kg class (496 lb squat at around 152 lbs body weight for my Americans who hate math) drug free. Her knees have always caved during squat. This is likely BECAUSE she has such strong glutes (she also deadlifts well over 500 lbs) so her body naturally goes into the position where she is strongest. She’s also never hurt her knees 🤷🏼‍♂️ If you don’t knee valgus naturally during squats don’t make yourself do it but if you find you still have some knee cave even though your glutes are strong, I wouldn’t worry too much about it unless you consistently find it painful It’s time to let go of these dogmatic ideas around ‘perfect’ form. Perfect form is the form for the INDIVIDUAL that allows them to perform best without pain DATA>your feelings

Layne Norton, PhD

36,568 Aufrufe • vor 2 Jahren

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 barbell squats. My parents maintain bodyweight. I advise young athletes to master one leg at a time first. Both user-friendly from this. 3. Sophomore year of high school I injured my neck from being pushed into heavy barbell squats. Full hex squat allows you to build some upper back first. 4. My best friend in high school broke his back while maxing out barbell squats. Spent the next year in a metal brace. When your legs can’t handle a full hex squat, you’re in a DEADLIFT, not a GOODMORNING. Deadlift has way easier leverage, so you’re way safer. 5. Hex squat isn’t as good for lower back building, but for me, my parents, and my teenage students, back extension is already my go-to to build lower back muscles at higher reps BEFORE worrying about max loads. (To be clear: 1-5 above are amazing PREP/HELPERS for barbell squats if you so desire!) 6. If a young person does want to see their peak strength, a regular hex deadlift is a very safe and accurate option. 7. The same hex is advantageous for forward and backward farmer’s walks to help your ankles and grip keep up with your new power! (These podiums won’t be good biz since they’re made in USA, small batches, but these are easy to mimic or copy. ETA 6 weeks to first batch for sale, for those interested.) Pre-assembled, fold-out-and-get-to-work back extension: Mobility Made Simple program and coaching:

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 barbell squats. My parents maintain bodyweight. I advise young athletes to master one leg at a time first. Both user-friendly from this. 3. Sophomore year of high school I injured my neck from being pushed into heavy barbell squats. Full hex squat allows you to build some upper back first. 4. My best friend in high school broke his back while maxing out barbell squats. Spent the next year in a metal brace. When your legs can’t handle a full hex squat, you’re in a DEADLIFT, not a GOODMORNING. Deadlift has way easier leverage, so you’re way safer. 5. Hex squat isn’t as good for lower back building, but for me, my parents, and my teenage students, back extension is already my go-to to build lower back muscles at higher reps BEFORE worrying about max loads. (To be clear: 1-5 above are amazing PREP/HELPERS for barbell squats if you so desire!) 6. If a young person does want to see their peak strength, a regular hex deadlift is a very safe and accurate option. 7. The same hex is advantageous for forward and backward farmer’s walks to help your ankles and grip keep up with your new power! (These podiums won’t be good biz since they’re made in USA, small batches, but these are easy to mimic or copy. ETA 6 weeks to first batch for sale, for those interested.) Pre-assembled, fold-out-and-get-to-work back extension: Mobility Made Simple program and coaching:

KneeOverToesGuy

38,988 Aufrufe • vor 5 Monaten

Barbell Squats build more than your quads. They build more than your legs. They put systemic stress on your entire body, forcing it to grow. Barbell Rows build more than your lats. They build your entire back, including your erectors and traps. They also add to the growth of your posterior chain. I could go on with other free weight examples, just understand this: The overall hypertrophic stimulus and added muscle density achieved with heavy, free-weight compound lifts will be greater than what’s achieved using machines exclusively. In the context of bodybuilding, a combination of both free weights and machines is the best scenario… under one condition: The aim should be to first max out both maximal strength and execution quality on free-weight lifts. That’s how most of the best physiques in history were built. And that should be the bread and butter for any beginner, up to a late-intermediate / early-advanced lifter. Don’t just take my word for it. Study the history of bodybuilding and how the biggest mofos built their physiques.

Barbell Squats build more than your quads. They build more than your legs. They put systemic stress on your entire body, forcing it to grow. Barbell Rows build more than your lats. They build your entire back, including your erectors and traps. They also add to the growth of your posterior chain. I could go on with other free weight examples, just understand this: The overall hypertrophic stimulus and added muscle density achieved with heavy, free-weight compound lifts will be greater than what’s achieved using machines exclusively. In the context of bodybuilding, a combination of both free weights and machines is the best scenario… under one condition: The aim should be to first max out both maximal strength and execution quality on free-weight lifts. That’s how most of the best physiques in history were built. And that should be the bread and butter for any beginner, up to a late-intermediate / early-advanced lifter. Don’t just take my word for it. Study the history of bodybuilding and how the biggest mofos built their physiques.

Bartek Ka

117,689 Aufrufe • vor 6 Monaten

You’re probably neglecting your hamstrings. Most guys hammer their quads on leg day with squats/lunges/leg press, but forget the muscles that rounds out an elite physique: - Hamstrings - Glutes Strong hamstrings are for SO much more than just balance & secondary strength, they: - Add size and symmetry to your legs - Protect your knees and lower back - Provide a strength boost in every compound movement But I won’t sugarcoat it: building thick hamstrings takes time. Adding in the casual RDL is great, but what really makes them effective is intensity. The last rep of the last set isn’t where you phone it in, it’s where you dig DEEP. That’s when the real growth starts to happen. The top .1% of lifters don’t skip the muscles that aren’t visible in the mirror. Their physiques command respect from every angle.

You’re probably neglecting your hamstrings. Most guys hammer their quads on leg day with squats/lunges/leg press, but forget the muscles that rounds out an elite physique: - Hamstrings - Glutes Strong hamstrings are for SO much more than just balance & secondary strength, they: - Add size and symmetry to your legs - Protect your knees and lower back - Provide a strength boost in every compound movement But I won’t sugarcoat it: building thick hamstrings takes time. Adding in the casual RDL is great, but what really makes them effective is intensity. The last rep of the last set isn’t where you phone it in, it’s where you dig DEEP. That’s when the real growth starts to happen. The top .1% of lifters don’t skip the muscles that aren’t visible in the mirror. Their physiques command respect from every angle.

Coach Paul

38,591 Aufrufe • vor 1 Jahr

Saturday mornings are for hip mobility routines. Free them of the tension gathered during the week. You'll be more relaxed for your weekend and will protect your joints over the long run. This routine relieves the stress gathered in your hips: Do one after the other and rest for two minutes. 1 - Cossack Squats [ 3 x 10/leg] You might need to hold onto something if you have no hip mobility. Go as far down as your body allows and feel the stretch. Watch how your range of motion improves over time by doing these exercises a few times a week. 2 - Deep Bodyweight Split Squat [ 3 x 10/leg] Keep your torso upright and drive your knee all the way forward. You will feel a stretch along the front of your hip and thigh on the back leg. Use support if you struggle with balance too much. 3 - Deep Squat Twist [ 3 x 10/side] Can you rotate so that your fingers point toward the ceiling? I've seen so many people with chronic pain get stuck way before. If you lack the mobility to twist, hold the deep squat position for thirty seconds to one minute. Grab onto something at the bottom if you can't stay in the position. 4- Seated Wide-Leg Adductor Stretch [ 3 x 30-60s] Sitting with wide legs will be enough for some people to elicit an intense stretch. // Many of the new chronic pain clients I meet should have started a routine like this one decades ago.

Saturday mornings are for hip mobility routines. Free them of the tension gathered during the week. You'll be more relaxed for your weekend and will protect your joints over the long run. This routine relieves the stress gathered in your hips: Do one after the other and rest for two minutes. 1 - Cossack Squats [ 3 x 10/leg] You might need to hold onto something if you have no hip mobility. Go as far down as your body allows and feel the stretch. Watch how your range of motion improves over time by doing these exercises a few times a week. 2 - Deep Bodyweight Split Squat [ 3 x 10/leg] Keep your torso upright and drive your knee all the way forward. You will feel a stretch along the front of your hip and thigh on the back leg. Use support if you struggle with balance too much. 3 - Deep Squat Twist [ 3 x 10/side] Can you rotate so that your fingers point toward the ceiling? I've seen so many people with chronic pain get stuck way before. If you lack the mobility to twist, hold the deep squat position for thirty seconds to one minute. Grab onto something at the bottom if you can't stay in the position. 4- Seated Wide-Leg Adductor Stretch [ 3 x 30-60s] Sitting with wide legs will be enough for some people to elicit an intense stretch. // Many of the new chronic pain clients I meet should have started a routine like this one decades ago.

Alex Bernier

158,461 Aufrufe • vor 2 Jahren

Dating expert says your social life shrinks fast after your mid-20s “The biggest thing to keep in mind is that as you get older, you’re gonna experience what’s called social circle degradation. Your group of friends who you go out with in New York or LA, whatever, some of them are gonna move out of the city, some of them are gonna get cuffed, locked down, not go out as much, some of them are gonna get married, etc” “As you approach your late 20s and early 30s, your social circle is gonna look very different at 26 than it will at 29. That may sound far off, but these are like two-year increments. In two years from now, your social circle is likely gonna be smaller than it is right now as people start getting into relationships, getting more serious, and moving out of the city”

Dating expert says your social life shrinks fast after your mid-20s “The biggest thing to keep in mind is that as you get older, you’re gonna experience what’s called social circle degradation. Your group of friends who you go out with in New York or LA, whatever, some of them are gonna move out of the city, some of them are gonna get cuffed, locked down, not go out as much, some of them are gonna get married, etc” “As you approach your late 20s and early 30s, your social circle is gonna look very different at 26 than it will at 29. That may sound far off, but these are like two-year increments. In two years from now, your social circle is likely gonna be smaller than it is right now as people start getting into relationships, getting more serious, and moving out of the city”

Mikli

941,545 Aufrufe • vor 3 Monaten

This seven-day stretching routine is for tense people. You relax your mind by clearing the excess pressure stored in your body. The stretches target typical tension hot spots and create more space around your joints. Turn your stress around in less than 15 mins/day: Day 1 Prone Around the World (0:06) 3 x 10-20 reps - Start: Lying face down on the floor, arms straight by your sides, palms facing sideways. - Rotate your arms to have them ahead of you with your palms facing the floor. - Return to starting position. - This stretch is dynamic - Repeat 10-20x Standing Quad Stretch (0:12) Hold for 30-60s/leg - Start: Standing next to a wall. - Grab your ankle and pull it toward you, hold. Calf Wall Stretch (0:22) 3 x 30-60s - Start: Hands on a wall, one foot ahead of the other. - Align the front foot with the other and hold. - Ensure your legs are straight, knees locked. Day 2 Standing Chest Stretch (0:32) Hold for 30-60s/arm - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Lying Crossed-Leg Stretch (0:41) Hold for 30-60s/leg - Start: Lying on your back with one foot on the opposite knee. - Grab the uncrossed leg below the knee and pull it toward you. - Hold this position. Lying Leg-Up Hamstring Stretch (0:51) Hold for 30-60s/leg - Start: Lying on your back with one leg bent and the other flat. - Grab your leg underneath your knee with both hands. - Straighten your leg and pull it toward you, then hold. Day 3 Cobra Stretch (1:00) Hold for 30-60s - Start: Lying on your stomach, hands flat in front of you, arms bent like a push-up. - Use your hands to straighten your arms and push your torso off the floor, bringing your head as high as possible. - Look up and hold. Standing Wrist flexor Stretch (1:11) Hold for 30-60s - Start: Standing up, one arm in front of you with your palm facing the ceiling. - Use your other hand to pull your fingers toward you and hold, then switch sides. Sitting Toe Pointing Stretch (1:20) Hold for 30-60s - Start: Sit on the floor with your legs straight ahead. - Point your toes forward and hold, then point them toward you and hold. Day 4 Supine Around the World (1:36) Repeat 10-20x - Start: Lying on your back, arms straight by your sides, palms facing up. - Rotate your arms to have them behind you. - Return to starting position. - Repeat 10-20x All-Fours Quad Stretch (1:42) Hold for 30-60s/leg - Start: Hands and knees on the floor. - Grab one ankle and pull it towards you. Hold. - Use an elastic or a towel if you cannot reach your ankle. Lying Leg Tuck Hip Stretch (1:52) Hold for 30-60s/leg - Start: Hands and knees on the floor. - Straighten one leg toward the back, and cross the other in front of you. - Hold this position. Day 5 Kneeling Lat Dynamic Stretch (2:04) Repeat 10-20x - Start: Hands and knees on the floor. Palm up. - Slide one arm as far forward as possible. - Return to starting position. - This stretch is dynamic - Repeat 10-20x. Dynamic Overhead Chest Stretch (2:10) Repeat 10-20x - Start: Standing, arms by your sides. - Lift your arms above and behind your head, hands together. - Lower them back by your sides. - This stretch is dynamic - Repeat 10-20x. Deep Split Squat (2:17) Repeat 10-20x - Start: Standing in a split position, front foot flat, the other foot has heel off the floor, torso upright. - Drive your knee past your toes, keeping the back leg as straight as possible. You may have to bend your knee is too stiff. - This stretch is dynamic - Repeat 10-12x. Day 6 Overhead Triceps Stretch (2:26) Hold for 30-60s/arm - Start: Standing, put your hand behind your head. - Pull your elbow with your other as far down as possible. - Hold. Kneeling Back Rotation Stretch (2:35) Hold for 30-60s/side - Start: Knees and one hand on the floor. - Rotate your arm to point toward the ceiling or, as close as possible to that position, hold it at the top. Kneeling Calf-Ham Stretch (2:44) Hold for 30-60s/leg - Start: One knee on the floor, the other leg straight ahead of you with toes pointing toward the ceiling. - Lean forward to touch your toes or get as close to them as possible. - Do not force it. - Hold where your range of motion stops. Day 7 Deep Squat Twist (2:57) Repeat 10-20x/side - Start: Deep Squat position, elbows against your knees. - Rotate one arm toward the ceiling or as close as possible. - Rotate back to the starting position, then repeat on the opposite side. - Do not force the range of motion. Dynamic Kneeling Neck Stretch (3:05) Repeat 10-20x - Start: Hands and knees on the floor. - Lift your chin as high as possible. - Lower your head back to the starting position. - Do not force it any higher than you can reach. - This stretch is dynamic - Repeat 10-20x. Wide Leg Adductor Stretch (3:14) Hold for 30-60s - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Walk your hands as far forward as possible. - Hold the position. - Do not force the range of motion. // The goal of this routine is to show you a simple way to calm your body and mind during times of stress, while improving your mobility and protecting yourself from future chronic pain. You don't have to aspire to bend like a pretzel to benefit from the powers of stretching. Start today, and you'll feel like a different person by the end of the week.

This seven-day stretching routine is for tense people. You relax your mind by clearing the excess pressure stored in your body. The stretches target typical tension hot spots and create more space around your joints. Turn your stress around in less than 15 mins/day: Day 1 Prone Around the World (0:06) 3 x 10-20 reps - Start: Lying face down on the floor, arms straight by your sides, palms facing sideways. - Rotate your arms to have them ahead of you with your palms facing the floor. - Return to starting position. - This stretch is dynamic - Repeat 10-20x Standing Quad Stretch (0:12) Hold for 30-60s/leg - Start: Standing next to a wall. - Grab your ankle and pull it toward you, hold. Calf Wall Stretch (0:22) 3 x 30-60s - Start: Hands on a wall, one foot ahead of the other. - Align the front foot with the other and hold. - Ensure your legs are straight, knees locked. Day 2 Standing Chest Stretch (0:32) Hold for 30-60s/arm - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Lying Crossed-Leg Stretch (0:41) Hold for 30-60s/leg - Start: Lying on your back with one foot on the opposite knee. - Grab the uncrossed leg below the knee and pull it toward you. - Hold this position. Lying Leg-Up Hamstring Stretch (0:51) Hold for 30-60s/leg - Start: Lying on your back with one leg bent and the other flat. - Grab your leg underneath your knee with both hands. - Straighten your leg and pull it toward you, then hold. Day 3 Cobra Stretch (1:00) Hold for 30-60s - Start: Lying on your stomach, hands flat in front of you, arms bent like a push-up. - Use your hands to straighten your arms and push your torso off the floor, bringing your head as high as possible. - Look up and hold. Standing Wrist flexor Stretch (1:11) Hold for 30-60s - Start: Standing up, one arm in front of you with your palm facing the ceiling. - Use your other hand to pull your fingers toward you and hold, then switch sides. Sitting Toe Pointing Stretch (1:20) Hold for 30-60s - Start: Sit on the floor with your legs straight ahead. - Point your toes forward and hold, then point them toward you and hold. Day 4 Supine Around the World (1:36) Repeat 10-20x - Start: Lying on your back, arms straight by your sides, palms facing up. - Rotate your arms to have them behind you. - Return to starting position. - Repeat 10-20x All-Fours Quad Stretch (1:42) Hold for 30-60s/leg - Start: Hands and knees on the floor. - Grab one ankle and pull it towards you. Hold. - Use an elastic or a towel if you cannot reach your ankle. Lying Leg Tuck Hip Stretch (1:52) Hold for 30-60s/leg - Start: Hands and knees on the floor. - Straighten one leg toward the back, and cross the other in front of you. - Hold this position. Day 5 Kneeling Lat Dynamic Stretch (2:04) Repeat 10-20x - Start: Hands and knees on the floor. Palm up. - Slide one arm as far forward as possible. - Return to starting position. - This stretch is dynamic - Repeat 10-20x. Dynamic Overhead Chest Stretch (2:10) Repeat 10-20x - Start: Standing, arms by your sides. - Lift your arms above and behind your head, hands together. - Lower them back by your sides. - This stretch is dynamic - Repeat 10-20x. Deep Split Squat (2:17) Repeat 10-20x - Start: Standing in a split position, front foot flat, the other foot has heel off the floor, torso upright. - Drive your knee past your toes, keeping the back leg as straight as possible. You may have to bend your knee is too stiff. - This stretch is dynamic - Repeat 10-12x. Day 6 Overhead Triceps Stretch (2:26) Hold for 30-60s/arm - Start: Standing, put your hand behind your head. - Pull your elbow with your other as far down as possible. - Hold. Kneeling Back Rotation Stretch (2:35) Hold for 30-60s/side - Start: Knees and one hand on the floor. - Rotate your arm to point toward the ceiling or, as close as possible to that position, hold it at the top. Kneeling Calf-Ham Stretch (2:44) Hold for 30-60s/leg - Start: One knee on the floor, the other leg straight ahead of you with toes pointing toward the ceiling. - Lean forward to touch your toes or get as close to them as possible. - Do not force it. - Hold where your range of motion stops. Day 7 Deep Squat Twist (2:57) Repeat 10-20x/side - Start: Deep Squat position, elbows against your knees. - Rotate one arm toward the ceiling or as close as possible. - Rotate back to the starting position, then repeat on the opposite side. - Do not force the range of motion. Dynamic Kneeling Neck Stretch (3:05) Repeat 10-20x - Start: Hands and knees on the floor. - Lift your chin as high as possible. - Lower your head back to the starting position. - Do not force it any higher than you can reach. - This stretch is dynamic - Repeat 10-20x. Wide Leg Adductor Stretch (3:14) Hold for 30-60s - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Walk your hands as far forward as possible. - Hold the position. - Do not force the range of motion. // The goal of this routine is to show you a simple way to calm your body and mind during times of stress, while improving your mobility and protecting yourself from future chronic pain. You don't have to aspire to bend like a pretzel to benefit from the powers of stretching. Start today, and you'll feel like a different person by the end of the week.

Alex Bernier

388,104 Aufrufe • vor 2 Jahren

I originally did these as duck walks with a dip belt, loading pin, and handle with Odd Haugen in the early 2000s for strongman. Back when strongman conditioning looked less like a fitness influencer salsa routine and more like a couple pissed off ranch bulls fighting over the last hay bale at the county auction. Now I use them primarily as prehab for my ankles and feet. Funny enough, they relieved my ankle soreness better than almost anything else I tried. I personally just do one ugly nonstop set. Sometimes up to 5 minutes straight. Looks like a wounded gorilla dragging a feed trough through wet cement. Works unbelievably well. Later I used lighter versions with general fitness clients in Santa Barbara and Nashville. I even used them training bikini competitors at Metroflex. Then football players. Baseball players. Big strongman mutants. I still use them for both performance and rehab. Why they hit different: Wide stance + marching shifts stress hard into the feet and ankle complex, glutes, adductors, and outer hips. The hanging loading pin forces stabilization the whole time. No smooth machine groove. No fancy bearings. No uptown country club feel. Just you, gravity, and consequences. The loading pin changes everything. The weight hangs straight down and drags you forward into the balls of the feet. That lights up the foot intrinsics, ankles, calves, hip stabilizers, and core anti rotation. It feels more like manual labor than exercise. More raw. More athletic. Less “fitness machine.” The movement also has a semi unilateral feel to it without the balance demands or joint stress of true single leg work. Easy learning curve. Massive carryover. I actually have a very nice belt squat machine. Originally the loading pin setup was out of necessity because I had no other option. Now it’s 100% my preference. Like choosing gas station barbecue over some tiny downtown steakhouse charging you $94 to leave hungry. Now I use them constantly for ankle resilience, conditioning, GPP, posterior chain work, and big athletes that need conditioning without getting beat up from running. One of the best high school strength coaches in the country, Coach Thomas Fahey Coach Fahey , shared a potentiation protocol with me using these. Coach Fahey has pushed these much heavier than I have and gotten incredible results with athletes. I have not personally run this exact protocol yet, but it was too interesting not to share. 2 minutes continuous marching at roughly 3 steps per second. Then immediately: 4–8 max height jumps. When jump height plateaus or drops off: Add a plate and repeat. If jumps improve again: Add another plate. Repeat for rounds 3, 4, 5… Constant tension. Short ROM. Low soreness. Very economical. You can load these brutally heavy without getting beat to pieces. I’ve also used these as conditioning intervals on machine belt squats while carrying sandbags. But the loading pin version still feels different. More foot. More ankle. More hip stabilization. More real world carryover. Best part? You can go brutally heavy safely. I personally have not pushed the limits on these yet. Coach Fahey has pushed them much harder with great results. I still think there’s another level there most people have not tapped into. Who else has messed with these?

I originally did these as duck walks with a dip belt, loading pin, and handle with Odd Haugen in the early 2000s for strongman. Back when strongman conditioning looked less like a fitness influencer salsa routine and more like a couple pissed off ranch bulls fighting over the last hay bale at the county auction. Now I use them primarily as prehab for my ankles and feet. Funny enough, they relieved my ankle soreness better than almost anything else I tried. I personally just do one ugly nonstop set. Sometimes up to 5 minutes straight. Looks like a wounded gorilla dragging a feed trough through wet cement. Works unbelievably well. Later I used lighter versions with general fitness clients in Santa Barbara and Nashville. I even used them training bikini competitors at Metroflex. Then football players. Baseball players. Big strongman mutants. I still use them for both performance and rehab. Why they hit different: Wide stance + marching shifts stress hard into the feet and ankle complex, glutes, adductors, and outer hips. The hanging loading pin forces stabilization the whole time. No smooth machine groove. No fancy bearings. No uptown country club feel. Just you, gravity, and consequences. The loading pin changes everything. The weight hangs straight down and drags you forward into the balls of the feet. That lights up the foot intrinsics, ankles, calves, hip stabilizers, and core anti rotation. It feels more like manual labor than exercise. More raw. More athletic. Less “fitness machine.” The movement also has a semi unilateral feel to it without the balance demands or joint stress of true single leg work. Easy learning curve. Massive carryover. I actually have a very nice belt squat machine. Originally the loading pin setup was out of necessity because I had no other option. Now it’s 100% my preference. Like choosing gas station barbecue over some tiny downtown steakhouse charging you $94 to leave hungry. Now I use them constantly for ankle resilience, conditioning, GPP, posterior chain work, and big athletes that need conditioning without getting beat up from running. One of the best high school strength coaches in the country, Coach Thomas Fahey Coach Fahey , shared a potentiation protocol with me using these. Coach Fahey has pushed these much heavier than I have and gotten incredible results with athletes. I have not personally run this exact protocol yet, but it was too interesting not to share. 2 minutes continuous marching at roughly 3 steps per second. Then immediately: 4–8 max height jumps. When jump height plateaus or drops off: Add a plate and repeat. If jumps improve again: Add another plate. Repeat for rounds 3, 4, 5… Constant tension. Short ROM. Low soreness. Very economical. You can load these brutally heavy without getting beat to pieces. I’ve also used these as conditioning intervals on machine belt squats while carrying sandbags. But the loading pin version still feels different. More foot. More ankle. More hip stabilization. More real world carryover. Best part? You can go brutally heavy safely. I personally have not pushed the limits on these yet. Coach Fahey has pushed them much harder with great results. I still think there’s another level there most people have not tapped into. Who else has messed with these?

Josh Bryant

57,857 Aufrufe • vor 4 Monaten

2024 - I counted over 150 bookings, which is more than 2023 shows - the year I officially started my journey🥹 This means so much to me, showing me that there’s growth in what I’m doing. That includes bookings in multiple provinces across the country and more international shows 🌎🔝 I achieved so much thank you to all your support. People who helped me through my journey, I didn’t do this alone. My manager, the promoters, friends and family, my followers y’all are besties and everyone who believed in me. Thank you for your patience and well wishes! ❤️❤️‍🔥 I look forward to achieving a lot more with your support, I still have so much work to do, plans to make. Sometimes it’s not about the number of shows I’ve done (sumtimez it izz) but I’ve experienced so much growth in personal and skills wise, more passport stamps, more memories, more work relationships, major collaborations and media work, officially began my journey into the music industry, more milestones and your girl got thicccc 🤝🏼 I’ve never been on a cruise ship before and the first time I go, I was booked to play for 3 nights!!! 🛳️❤️‍🔥 How can I forget that I was an a FACE of a campaign!! 🩷🥹 I’m heavily thankful! ❤️🥹 The highs were highs and the lows were low. I look forward to continue to provide the value of my brand for as higher as it can get. To more growth, love and support! ❤️ Here’s to 2025!! 🥹🫶🏼

diamante 🤍

60,017 Aufrufe • vor 1 Jahr

Cable Zercher Slant Board Squat This is a very cool exercise I have started doing with the following beneficial mechanics: - Slant Board (Heels Elevated): The incline shifts your center of gravity forward, allowing for greater knee flexion, a deeper squat for those with limited mobility and a more upright torso. This puts an extreme emphasis on the quadriceps, particularly the vastus medialis (VMO) or teardrop muscle. - Zercher Position: Holding the load in the crooks of your elbows forces your upper back and core to work harder to prevent the weight from pulling your torso forward. This is a very natural force pattern that has great carryover to real life applications. - Safety/Stability: The cable acts as a guide, making it easier to maintain your balance on the slant board while focusing entirely on the muscle contraction, good for those who want to push the legs with a bit more “safety” than a free weight squat. Unlike a barbell where the tension changes through the range of motion (getting "easier" at the top), the cable provides constant mechanical tension throughout the entire squat. It is an exceptional movement for building teardrop quad definition and improving knee stability, as well as core bracing. I like to do it 6 or so sets, high volume repetitions - pyramiding up from low weight to high with minimal rest times - focusing on achieving the most brutal lactic acid build up that I can in the legs, done at the start of a workout. Even though the weight isn’t hugely high on the cable machine, it still packs a massive punch. Try it out! Wearing Sol Dept. 100% cotton sol shorts and drinking Aurum ancient mineral salts in my water

Cable Zercher Slant Board Squat This is a very cool exercise I have started doing with the following beneficial mechanics: - Slant Board (Heels Elevated): The incline shifts your center of gravity forward, allowing for greater knee flexion, a deeper squat for those with limited mobility and a more upright torso. This puts an extreme emphasis on the quadriceps, particularly the vastus medialis (VMO) or teardrop muscle. - Zercher Position: Holding the load in the crooks of your elbows forces your upper back and core to work harder to prevent the weight from pulling your torso forward. This is a very natural force pattern that has great carryover to real life applications. - Safety/Stability: The cable acts as a guide, making it easier to maintain your balance on the slant board while focusing entirely on the muscle contraction, good for those who want to push the legs with a bit more “safety” than a free weight squat. Unlike a barbell where the tension changes through the range of motion (getting "easier" at the top), the cable provides constant mechanical tension throughout the entire squat. It is an exceptional movement for building teardrop quad definition and improving knee stability, as well as core bracing. I like to do it 6 or so sets, high volume repetitions - pyramiding up from low weight to high with minimal rest times - focusing on achieving the most brutal lactic acid build up that I can in the legs, done at the start of a workout. Even though the weight isn’t hugely high on the cable machine, it still packs a massive punch. Try it out! Wearing Sol Dept. 100% cotton sol shorts and drinking Aurum ancient mineral salts in my water

⚡️🌞 Sol Brah 🌞🐬

67,763 Aufrufe • vor 8 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.

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 4 Monaten