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Incline Smith Machine Press Tips: 1) Set the bench to roughly 15-30°….steeper angles generally increase front delt involvement and reduce pec involvement 2) Position yourself so the bar tracks toward the upper chest / lower clavicle region at the bottom of each rep 3) Retract and depress the shoulder...

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Dean Turner

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44,032 просмотров • 4 месяцев назад •via X (Twitter)

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This post about bench press safety escaped containment and got a lot of people commenting in disagreement that safeties/spotter arms would've saved him. And in truth, my language below was a little too absolute: safeties MIGHT have saved his life (though even if so, would not have prevented all damage), but it's far from certain that they would have, so I stand by the overall sentiment. I will explain in detail below. The spotter arms have to be set below the top of your arched chest or else they’ll interfere with every rep - you'll clang the bar on the safeties, which not only severely interrupts proper technique and performance, but can also be potentially injurious in its own right as the clanging against the safeties takes you out of the rhythm of the rep and leads to uneven and chaotic force application demands mid-rep. The safeties can’t be set a mere milimeter or even a half inch below the chest: both because most racks have 2-3 inch hole spacings that don't allow such finely calibrated setting, but even if they do - also because as a gross movement pattern, not a fine movement pattern, you can’t control the movement of the bar precisely and accurately enough not to clang the safeties if they’re so close to your chest. Human beings performing gross movement patterns simply lack such fine control: on heavy sets, the bar might be slightly uneven on one side, you might lose a touch of your arch over the course of the set, etc... and end up clanging the safeties anyway, if they're set so close to the top of your arched chest. These issues are not form errors that can be prevented with proper training, but are inherent limitations in the human capability to control gross motor pattern movements at a heavy weight. Thus, the safeties have to be far enough below your chest in order to not interfere with the set itself, such that they can’t possibly catch the bar before it hits your chest in the case of a sudden catastrophic drop. The proper placement for the safeties is far enough below your chest so as not to interfere with the normal execution of the set and so the bar never touches the safeties at all during the set, even with the inherent human limitations of gross motor pattern control. But high enough such tha - if you find yourself unable to successfully press the bar to lockout - you can bring the bar under control back down to your chest, exhale and drop your arch, and the bar will ideally now rest on the safeties instead of your chest and you can crawl and slither out from under it. Worst case, you can roll the bar slightly upwards and the safeties will soon take it, well before it would lie on your neck. I have an example of using the safeties this way in the video below, with 485 lbs. The ability to set this position with precision and accuracy depends on the equipment you're using: Some racks/benches have 1 inch spacings for this purpose, which is excellent and allows greater precision in safety placement, but most common racks have 2-3 inches between holes and thus people must often have the safeties a little lower than they'd ideally be. The main point is the proper use and purpose of safeties in the bench press is not really to catch a very rare catastrophic sudden drop onto your chest, but to allow you to survive the much more common situation of a normal failed rep. Could they theoretically save your life in such a situation where you drop it? Yes, they might. They won't stop the bar before it hits your chest but they might reduce the impact by stopping the bar from going further down and reducing the impact. This may or may not save your life in this rare catastrophic drop situation - it's good to have them there, set up anyway, but it's far from a sure bet. The most important things you can do are to learn and practice good technique, which involves stiff wrists in a very slightly bent back position, and thumbs around the barbell - NO SUICIDE GRIP. The safeties won't catch the bar and stop it from hitting your chest, so it's best to reduce the chances of dropping the bar on your chest from almost zero to even closer to almost zero. I've been bench pressing regularly for well over 20 years, always put my thumbs around the bar, and have never dropped it on myself. Nor has anyone I have coached to the best of my memory, over tens of thousands of sets and hundreds of thousands of reps. I have used safeties to successfully avoid getting trapped under the bar after a failed rep. In the video below, I tweaked my pec while pushing through a rep at 485 and had to set the bar on the pins to avoid getting trapped under it. This kind of situation is the primary use for the safeties. It's good to have them set up regardless - they might indeed save you if you somehow still manage to drop the bar, but they also very well might not.
0:14

This post about bench press safety escaped containment and got a lot of people commenting in disagreement that safeties/spotter arms would've saved him. And in truth, my language below was a little too absolute: safeties MIGHT have saved his life (though even if so, would not have prevented all damage), but it's far from certain that they would have, so I stand by the overall sentiment. I will explain in detail below. The spotter arms have to be set below the top of your arched chest or else they’ll interfere with every rep - you'll clang the bar on the safeties, which not only severely interrupts proper technique and performance, but can also be potentially injurious in its own right as the clanging against the safeties takes you out of the rhythm of the rep and leads to uneven and chaotic force application demands mid-rep. The safeties can’t be set a mere milimeter or even a half inch below the chest: both because most racks have 2-3 inch hole spacings that don't allow such finely calibrated setting, but even if they do - also because as a gross movement pattern, not a fine movement pattern, you can’t control the movement of the bar precisely and accurately enough not to clang the safeties if they’re so close to your chest. Human beings performing gross movement patterns simply lack such fine control: on heavy sets, the bar might be slightly uneven on one side, you might lose a touch of your arch over the course of the set, etc... and end up clanging the safeties anyway, if they're set so close to the top of your arched chest. These issues are not form errors that can be prevented with proper training, but are inherent limitations in the human capability to control gross motor pattern movements at a heavy weight. Thus, the safeties have to be far enough below your chest in order to not interfere with the set itself, such that they can’t possibly catch the bar before it hits your chest in the case of a sudden catastrophic drop. The proper placement for the safeties is far enough below your chest so as not to interfere with the normal execution of the set and so the bar never touches the safeties at all during the set, even with the inherent human limitations of gross motor pattern control. But high enough such tha - if you find yourself unable to successfully press the bar to lockout - you can bring the bar under control back down to your chest, exhale and drop your arch, and the bar will ideally now rest on the safeties instead of your chest and you can crawl and slither out from under it. Worst case, you can roll the bar slightly upwards and the safeties will soon take it, well before it would lie on your neck. I have an example of using the safeties this way in the video below, with 485 lbs. The ability to set this position with precision and accuracy depends on the equipment you're using: Some racks/benches have 1 inch spacings for this purpose, which is excellent and allows greater precision in safety placement, but most common racks have 2-3 inches between holes and thus people must often have the safeties a little lower than they'd ideally be. The main point is the proper use and purpose of safeties in the bench press is not really to catch a very rare catastrophic sudden drop onto your chest, but to allow you to survive the much more common situation of a normal failed rep. Could they theoretically save your life in such a situation where you drop it? Yes, they might. They won't stop the bar before it hits your chest but they might reduce the impact by stopping the bar from going further down and reducing the impact. This may or may not save your life in this rare catastrophic drop situation - it's good to have them there, set up anyway, but it's far from a sure bet. The most important things you can do are to learn and practice good technique, which involves stiff wrists in a very slightly bent back position, and thumbs around the barbell - NO SUICIDE GRIP. The safeties won't catch the bar and stop it from hitting your chest, so it's best to reduce the chances of dropping the bar on your chest from almost zero to even closer to almost zero. I've been bench pressing regularly for well over 20 years, always put my thumbs around the bar, and have never dropped it on myself. Nor has anyone I have coached to the best of my memory, over tens of thousands of sets and hundreds of thousands of reps. I have used safeties to successfully avoid getting trapped under the bar after a failed rep. In the video below, I tweaked my pec while pushing through a rep at 485 and had to set the bar on the pins to avoid getting trapped under it. This kind of situation is the primary use for the safeties. It's good to have them set up regardless - they might indeed save you if you somehow still manage to drop the bar, but they also very well might not.

Deep Squats, Shallow Thoughts

924,853 просмотров • 10 месяцев назад

V-TAPER BACK WORKOUT A complete back session to build width, thickness, and a stronger V-shape. 1. Seated Cable Pulldown — 4 × 8–10 Sit tall with your thighs locked under the pads. Use a controlled grip on the handle. Start with your arms extended and your chest up. Pull the handle down toward your upper chest, driving your elbows down and slightly back. Squeeze your lats at the bottom, then return slowly to the start. Use a heavy weight you can still control. Targets: lats, upper back, and biceps.
0:10

V-TAPER BACK WORKOUT A complete back session to build width, thickness, and a stronger V-shape. 1. Seated Cable Pulldown — 4 × 8–10 Sit tall with your thighs locked under the pads. Use a controlled grip on the handle. Start with your arms extended and your chest up. Pull the handle down toward your upper chest, driving your elbows down and slightly back. Squeeze your lats at the bottom, then return slowly to the start. Use a heavy weight you can still control. Targets: lats, upper back, and biceps.

Wellnezz Core

22,626 просмотров • 21 дней назад

A converging chest press builds more pec than a barbell bench, and the barbell crowd has been too busy defending the barbell to check. The pec has one job. It pulls the upper arm across the body. That is the movement. That is the whole muscle. The barbell locks your hands 60cm apart and forbids it. Every rep, the pec is asked to shorten and told it may not. It spends the set stabilising a stick while the front delt and triceps do the pressing. The converging machine lets the hands travel in. The pec shortens through its actual function, under load, to failure, with nothing to balance and nothing to drop on your neck. - Barbell: a fixed width, a balancing act, and a spotter - Converging press: the pec doing the thing it exists to do, heavy, to the last rep Want a bigger bench? Bench. Want a bigger chest? Stop training the bar and start training the muscle.
0:18

A converging chest press builds more pec than a barbell bench, and the barbell crowd has been too busy defending the barbell to check. The pec has one job. It pulls the upper arm across the body. That is the movement. That is the whole muscle. The barbell locks your hands 60cm apart and forbids it. Every rep, the pec is asked to shorten and told it may not. It spends the set stabilising a stick while the front delt and triceps do the pressing. The converging machine lets the hands travel in. The pec shortens through its actual function, under load, to failure, with nothing to balance and nothing to drop on your neck. - Barbell: a fixed width, a balancing act, and a spotter - Converging press: the pec doing the thing it exists to do, heavy, to the last rep Want a bigger bench? Bench. Want a bigger chest? Stop training the bar and start training the muscle.

Sama Hoole

13,223 просмотров • 21 дней назад

Rep 7 is the weight telling you it was too light. Rep 10 is you agreeing. Rep 12 is the hypertrophy range, apparently. Rep 15 is cardio. Rep 20 is a hobby. Rep 30 is a cry for help with a dumbbell in it. The muscle only grows on the reps where the bar slows against your will. A heavy set of 5 is 5 of those. A set of 20 is 15 you do to earn 5. You have been paying a 300% tax on your growth reps and calling it volume. Stop at 6. Rest. Go again.
0:18

Rep 7 is the weight telling you it was too light. Rep 10 is you agreeing. Rep 12 is the hypertrophy range, apparently. Rep 15 is cardio. Rep 20 is a hobby. Rep 30 is a cry for help with a dumbbell in it. The muscle only grows on the reps where the bar slows against your will. A heavy set of 5 is 5 of those. A set of 20 is 15 you do to earn 5. You have been paying a 300% tax on your growth reps and calling it volume. Stop at 6. Rest. Go again.

Sama Hoole

11,250 просмотров • 21 дней назад

Time under tension is a red herring. If TUT mattered, planks would build massive abs. They don't. Because there's no progressive overload of mechanical tension. The plank gets longer. The abs don't. A 5-rep set takes around 15 seconds. A 15-rep set takes around 45 seconds. Both can produce the same hypertrophy if both are taken close enough to failure. The growth doesn't come from the duration. It comes from the mechanical tension in the hard reps. The ones at the end of the set where the bar is barely moving and the muscle is recruiting every available fibre to finish the rep. You can hold a light weight for 60 seconds and get nothing. You can lift a heavy weight for 15 seconds and grow. Time doesn't build muscle. Tension does. Stop counting seconds. Start counting how close you got to failure.
0:18

Time under tension is a red herring. If TUT mattered, planks would build massive abs. They don't. Because there's no progressive overload of mechanical tension. The plank gets longer. The abs don't. A 5-rep set takes around 15 seconds. A 15-rep set takes around 45 seconds. Both can produce the same hypertrophy if both are taken close enough to failure. The growth doesn't come from the duration. It comes from the mechanical tension in the hard reps. The ones at the end of the set where the bar is barely moving and the muscle is recruiting every available fibre to finish the rep. You can hold a light weight for 60 seconds and get nothing. You can lift a heavy weight for 15 seconds and grow. Time doesn't build muscle. Tension does. Stop counting seconds. Start counting how close you got to failure.

Sama Hoole

21,435 просмотров • 4 месяцев назад

Most people can’t hold a Reverse Plank because their nervous system doesn’t feel safe being that exposed. Collapsed shoulders and tight hips are postures of defense. This pose invites the body to leave that state. One minute a day can begin to reverse years of silent tension. If you want the fitness results you see in your mind to become real, you’ll need to teach your body how to relax first. Otherwise, forget the great transformation. You'll burn out before coming close to changing. At first, you may need to adjust the position or do shorter sets. You will notice slight improvements each time, whether it is strength, mobility, or endurance. One day, you will unlock the posture and feel much lighter within. Form Cues: - Hands shoulder-width apart, fingers pointing toward feet or slightly outward - Press palms firmly into the ground to engage shoulders - Lift hips in line with shoulders and heels - Squeeze glutes and push hips up, avoid letting them drop. - Keep legs straight and active, heels grounded - Draw shoulder blades down and together - Open the chest. - Gaze slightly upward or keep neck neutral - Breathe steadily, through the nose if possible - Hold tension evenly through arms, core, and legs Here are three adjustments you could make to ease into the Reverse Plank: 1. Bend the knees slightly - What it does: Reduces the load on tight hip flexors and stiff shoulders. - How to do it: Instead of keeping the legs fully straight, maintain a small bend at the knees and press through the heels. Focus on lifting the hips and opening the chest. 2. Use yoga blocks under the hands - What it does: Elevates the wrists and reduces wrist extension strain, especially for people with limited mobility or wrist pain. - How to do it: Place yoga blocks (or low, stable books) under your palms to give your shoulders more space and reduce the pressure on the wrists. 3. Turn the fingers outward slightly - What it does: Opens up tight shoulders and reduces internal rotation. - How to do it: Instead of pointing the fingers directly toward the feet, turn them slightly outward (about 30–45 degrees). This gives the shoulders more room to move and helps you stay open. You're not reading this by accident. Start using Reverse Planks to take your quality of life to the next level.
0:18

Most people can’t hold a Reverse Plank because their nervous system doesn’t feel safe being that exposed. Collapsed shoulders and tight hips are postures of defense. This pose invites the body to leave that state. One minute a day can begin to reverse years of silent tension. If you want the fitness results you see in your mind to become real, you’ll need to teach your body how to relax first. Otherwise, forget the great transformation. You'll burn out before coming close to changing. At first, you may need to adjust the position or do shorter sets. You will notice slight improvements each time, whether it is strength, mobility, or endurance. One day, you will unlock the posture and feel much lighter within. Form Cues: - Hands shoulder-width apart, fingers pointing toward feet or slightly outward - Press palms firmly into the ground to engage shoulders - Lift hips in line with shoulders and heels - Squeeze glutes and push hips up, avoid letting them drop. - Keep legs straight and active, heels grounded - Draw shoulder blades down and together - Open the chest. - Gaze slightly upward or keep neck neutral - Breathe steadily, through the nose if possible - Hold tension evenly through arms, core, and legs Here are three adjustments you could make to ease into the Reverse Plank: 1. Bend the knees slightly - What it does: Reduces the load on tight hip flexors and stiff shoulders. - How to do it: Instead of keeping the legs fully straight, maintain a small bend at the knees and press through the heels. Focus on lifting the hips and opening the chest. 2. Use yoga blocks under the hands - What it does: Elevates the wrists and reduces wrist extension strain, especially for people with limited mobility or wrist pain. - How to do it: Place yoga blocks (or low, stable books) under your palms to give your shoulders more space and reduce the pressure on the wrists. 3. Turn the fingers outward slightly - What it does: Opens up tight shoulders and reduces internal rotation. - How to do it: Instead of pointing the fingers directly toward the feet, turn them slightly outward (about 30–45 degrees). This gives the shoulders more room to move and helps you stay open. You're not reading this by accident. Start using Reverse Planks to take your quality of life to the next level.

Alex Bernier

71,160 просмотров • 1 год назад

Most lifters only think about their legs when they squat. But your squat is only as strong as your upper body tension. ✅A tight torso + strong legs = a big squat. Here’s how to lock it in 👇 ☑️ Pull the bar into you, not onto you Loose bar? You’ve already lost. Pull it into your traps/lats like you’re trying to bend it around you. ☑️ Lock your upper back first Upper back tight ➡️ brace ➡️ squat. Set the tone from the top. ☑️ Elbows control your torso Elbows drifting up? Chest collapses. Tuck them down and back = stacked, powerful torso. ☑️ Upper body moves first? Weight wins A strong squat starts with zero movement up top. Locked-in torso = TOTAL control of the bar so your legs can do their job. Fix your upper body tension and your squat instantly feels 20–40 lbs stronger…dead serious.
0:10

Most lifters only think about their legs when they squat. But your squat is only as strong as your upper body tension. ✅A tight torso + strong legs = a big squat. Here’s how to lock it in 👇 ☑️ Pull the bar into you, not onto you Loose bar? You’ve already lost. Pull it into your traps/lats like you’re trying to bend it around you. ☑️ Lock your upper back first Upper back tight ➡️ brace ➡️ squat. Set the tone from the top. ☑️ Elbows control your torso Elbows drifting up? Chest collapses. Tuck them down and back = stacked, powerful torso. ☑️ Upper body moves first? Weight wins A strong squat starts with zero movement up top. Locked-in torso = TOTAL control of the bar so your legs can do their job. Fix your upper body tension and your squat instantly feels 20–40 lbs stronger…dead serious.

Jeromy Bryk- Strength and Physique Coach

13,678 просмотров • 10 месяцев назад

The Smith machine is the best hypertrophy tool in any gym, and the men who hate it are the men it exposes. Fixed bar path = nothing leaking into balance Safe to failure = every set taken where the growth actually lives Ten seconds to set up = a lift instead of a ritual The objections, in descending order of seriousness: - "It makes it easier." Correct. Easier on the wobble, harder on the muscle. - "It isn't functional." Neither is a bicep. Name the function. - "It neglects the stabilisers." I do not train muscles nobody can see. - "Free weights or nothing." A rule written by men whose backs never turned up. Your stabilisers were never the limiting factor. They were the reason you stopped the set early and called it a chest day. Every serious bodybuilder alive has a Smith machine in his programme somewhere. The purists have a barbell, a bad shoulder and an opinion.
0:19

The Smith machine is the best hypertrophy tool in any gym, and the men who hate it are the men it exposes. Fixed bar path = nothing leaking into balance Safe to failure = every set taken where the growth actually lives Ten seconds to set up = a lift instead of a ritual The objections, in descending order of seriousness: - "It makes it easier." Correct. Easier on the wobble, harder on the muscle. - "It isn't functional." Neither is a bicep. Name the function. - "It neglects the stabilisers." I do not train muscles nobody can see. - "Free weights or nothing." A rule written by men whose backs never turned up. Your stabilisers were never the limiting factor. They were the reason you stopped the set early and called it a chest day. Every serious bodybuilder alive has a Smith machine in his programme somewhere. The purists have a barbell, a bad shoulder and an opinion.

Sama Hoole

38,005 просмотров • 2 месяцев назад

Time under tension does not build muscle. You can move as slowly as you like. Control every millimetre. Turn a six-rep set into a 60-second ceremony. The muscle does not respond to the clock. It responds to mechanical tension applied close to failure by a load that is actually threatening it. No proximity to failure: no stimulus, regardless of how slowly you moved. And if you do push close to failure with a slow concentric, you have spent the whole set recruiting slow-twitch fibres, the ones built for endurance, while the fast-twitch fibres, the ones with genuine hypertrophic potential, wait at the side with nothing to do. They want heavy weight moved with maximum intent. They want the bar to slow because it is beating you, not because you chose to lose to it. Slow eccentrics compound this by generating damage without a proportional growth signal, because the muscle is at its strongest during the eccentric and nowhere near its limit. Feel free to move slowly. The fast-twitch fibres will remain exactly where they are.
0:16

Time under tension does not build muscle. You can move as slowly as you like. Control every millimetre. Turn a six-rep set into a 60-second ceremony. The muscle does not respond to the clock. It responds to mechanical tension applied close to failure by a load that is actually threatening it. No proximity to failure: no stimulus, regardless of how slowly you moved. And if you do push close to failure with a slow concentric, you have spent the whole set recruiting slow-twitch fibres, the ones built for endurance, while the fast-twitch fibres, the ones with genuine hypertrophic potential, wait at the side with nothing to do. They want heavy weight moved with maximum intent. They want the bar to slow because it is beating you, not because you chose to lose to it. Slow eccentrics compound this by generating damage without a proportional growth signal, because the muscle is at its strongest during the eccentric and nowhere near its limit. Feel free to move slowly. The fast-twitch fibres will remain exactly where they are.

Sama Hoole

44,777 просмотров • 5 месяцев назад

Tigers Prospect Jackson Jobe averages 97mph ⛽️ Here are the 3 keys to his delivery: 1. The drift and drop As he goes into his leg lift, notice how straight his back leg is. This sets him up to create a lot of energy and force as he goes into the drop (load). Along with keep the back leg straight into leg lift, he also gains ground towards home. This allow him to initiate linear momentum while also setting himself up for the load. 2. Hip to shoulder separation During the stride phase he does a great job of rotating the pelvis into foot plant while staying closed with the upper body. His ability to stay level with the shoulders and stacked puts him in a good position to rotate instead of push. 3. Rotational velocity of the chest Staying closed with the torso into foot plant plays a large role in rotational velocity of the chest. Think of separation like pulling a rubber band back. That pull back is creating tension and a stretch that will accelerate once it’s let go. Jackson does an exceptional job of this, allowing him to rotate the upper body extremely well. RECAP 3 keys to Jobe’s delivery: 1. The drift and drop 2. Hip to shoulder separation 3. Rotational velocity of the chest It all starts with the beginning of the delivery. Getting the first move right has a positive effect on the rest of the delivery. Jobe is a great example of one good move effecting the next one and the next one. FLATGROUND Pitching
0:13

Tigers Prospect Jackson Jobe averages 97mph ⛽️ Here are the 3 keys to his delivery: 1. The drift and drop As he goes into his leg lift, notice how straight his back leg is. This sets him up to create a lot of energy and force as he goes into the drop (load). Along with keep the back leg straight into leg lift, he also gains ground towards home. This allow him to initiate linear momentum while also setting himself up for the load. 2. Hip to shoulder separation During the stride phase he does a great job of rotating the pelvis into foot plant while staying closed with the upper body. His ability to stay level with the shoulders and stacked puts him in a good position to rotate instead of push. 3. Rotational velocity of the chest Staying closed with the torso into foot plant plays a large role in rotational velocity of the chest. Think of separation like pulling a rubber band back. That pull back is creating tension and a stretch that will accelerate once it’s let go. Jackson does an exceptional job of this, allowing him to rotate the upper body extremely well. RECAP 3 keys to Jobe’s delivery: 1. The drift and drop 2. Hip to shoulder separation 3. Rotational velocity of the chest It all starts with the beginning of the delivery. Getting the first move right has a positive effect on the rest of the delivery. Jobe is a great example of one good move effecting the next one and the next one. FLATGROUND Pitching

Pitching Coach "U"

312,275 просмотров • 3 лет назад

Exercise 2: Hanging Leg Raises Trains the lower part of your abs If the hanging leg raises with straight legs are too hard, do hanging leg raises but bend the knees • Hang from a pull-up bar with an overhand grip • Keep arms straight and shoulders relaxed • Engage core muscles by lifting legs up • Lift legs until they are parallel to the ground • Hold briefly, squeezing abdominals • Lower legs back down with control • Aim for 10-15 repetitions per set
0:11

Exercise 2: Hanging Leg Raises Trains the lower part of your abs If the hanging leg raises with straight legs are too hard, do hanging leg raises but bend the knees • Hang from a pull-up bar with an overhand grip • Keep arms straight and shoulders relaxed • Engage core muscles by lifting legs up • Lift legs until they are parallel to the ground • Hold briefly, squeezing abdominals • Lower legs back down with control • Aim for 10-15 repetitions per set

Loc Nguyen

90,164 просмотров • 2 лет назад

Here we go again… Young QBs: here’s my coaching point on sliding⬇️ I’d much rather Qbs “slide, dive, knife” head first rather than slide feet first and here’s why. 1) the ground NEVER loses… at any moment a defender can lunge, intentionally or not, and the only target he has to hi is your chest or head.. laying back to slide only aids in the momentum of your head going backwards and violently into the ground. Diving or knifing protects the back of your head from bouncing off the turf 2) YOU (the Qb) control the hit- when “knifing” down low to the ground you do so directionally away from the nearest imminent contact. This also limits the amount of body exposed to a hit. i.e: Think about how a baseball player can head first slide “away” from the tag 3) the ability to SEE where the contact may be coming from - by “knifing” or diving, you keep your eyes on the pursuing defender longer again aiding in diving away from the nearest defender and your arms, chest and head ( along with the ball) are no longer exposed to the extent they would be in a feet first slide. I realize Tyler was trying to quickly give himself up, and yet the defender could’ve still caused injury.. JJ on the other hand controls where the hit comes from and is able to dive away from it and protect himself.
0:05

Here we go again… Young QBs: here’s my coaching point on sliding⬇️ I’d much rather Qbs “slide, dive, knife” head first rather than slide feet first and here’s why. 1) the ground NEVER loses… at any moment a defender can lunge, intentionally or not, and the only target he has to hi is your chest or head.. laying back to slide only aids in the momentum of your head going backwards and violently into the ground. Diving or knifing protects the back of your head from bouncing off the turf 2) YOU (the Qb) control the hit- when “knifing” down low to the ground you do so directionally away from the nearest imminent contact. This also limits the amount of body exposed to a hit. i.e: Think about how a baseball player can head first slide “away” from the tag 3) the ability to SEE where the contact may be coming from - by “knifing” or diving, you keep your eyes on the pursuing defender longer again aiding in diving away from the nearest defender and your arms, chest and head ( along with the ball) are no longer exposed to the extent they would be in a feet first slide. I realize Tyler was trying to quickly give himself up, and yet the defender could’ve still caused injury.. JJ on the other hand controls where the hit comes from and is able to dive away from it and protect himself.

Luke McCown

104,199 просмотров • 9 месяцев назад

One movement you should definitely add into your training… The seated barbell good morning isolates your posterior chain: 🔹 Set the bench height so your hips are around 90°, feet flat and locked down, add plates under your feet as needed 🔹 Bar sits high on the traps, same position as a standing good morning 🔹 Brace your core hard before you hinge, this is not a spot to get lazy with bracing 🔹 Hinge from the hips, chest stays proud, spine stays neutral through the entire range 🔹 Control the descent, this movement rewards patience, punishes ego lifting It’s the perfect variation to the standing good morning, better carryover to deadlift lockout, less stress on the hips and knees. Add it to your next posterior chain day. Embrace the struggles. Celebrate the successes. Just Gaux.
0:15

One movement you should definitely add into your training… The seated barbell good morning isolates your posterior chain: 🔹 Set the bench height so your hips are around 90°, feet flat and locked down, add plates under your feet as needed 🔹 Bar sits high on the traps, same position as a standing good morning 🔹 Brace your core hard before you hinge, this is not a spot to get lazy with bracing 🔹 Hinge from the hips, chest stays proud, spine stays neutral through the entire range 🔹 Control the descent, this movement rewards patience, punishes ego lifting It’s the perfect variation to the standing good morning, better carryover to deadlift lockout, less stress on the hips and knees. Add it to your next posterior chain day. Embrace the struggles. Celebrate the successes. Just Gaux.

Margaux Alvarez

39,777 просмотров • 1 месяц назад

Your hip might be overloading your lower back 😳🦴 Many people feel lower back pain, sciatic tension, or spinal discomfort without realizing that the problem can start with a lack of hip mobility 👀 When the hip doesn't move well, the lower back ends up overcompensating for movements, generating more overload, muscle tension, and even nerve compression ⚠️ The exercises in the video help to 👇🏻 ✅ Improve hip mobility ✅ Activate glutes and stabilize the lower back ✅ Reduce compensations and tension in the spine ✅ Promote sciatic nerve mobilization Science already shows that people with lower back pain usually present limited hip mobility and low glute activation 🧠 ⚠️ Important: Each case is unique. If you feel severe pain or have a herniated disc, seek a professional before performing the movements. Save this video and send it to someone who is always complaining about lower back pain 🫶🏻🐡
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Your hip might be overloading your lower back 😳🦴 Many people feel lower back pain, sciatic tension, or spinal discomfort without realizing that the problem can start with a lack of hip mobility 👀 When the hip doesn't move well, the lower back ends up overcompensating for movements, generating more overload, muscle tension, and even nerve compression ⚠️ The exercises in the video help to 👇🏻 ✅ Improve hip mobility ✅ Activate glutes and stabilize the lower back ✅ Reduce compensations and tension in the spine ✅ Promote sciatic nerve mobilization Science already shows that people with lower back pain usually present limited hip mobility and low glute activation 🧠 ⚠️ Important: Each case is unique. If you feel severe pain or have a herniated disc, seek a professional before performing the movements. Save this video and send it to someone who is always complaining about lower back pain 🫶🏻🐡

Posture University

25,361 просмотров • 2 месяцев назад

The bros will tell you to lower every weight over five slow, meaningful seconds. Big mistake. You are a third to a half stronger lowering a weight than lifting it. That is just how the body works. So if you can press the thing up at all, you own it on the way down. Easily. However slowly you lower it, you are babysitting a load the muscle already handles with room to spare. You cannot challenge a fibre that finds the weight comfortable. Take ten seconds if you like. It stays completely unbothered. And it gets worse, because the slow negative does not just fail to grow you, it actively costs you. Every long descent drains your energy, so you reach the concentric, the part that actually builds muscle, with fewer good reps left in you. You have spent yourself on the phase that stimulates nothing. Slow eccentrics are not a weak hypertrophy technique. They are hypertrophy in reverse. Lower it under control in two seconds. Then drive hard, where the muscle is weakest and the growth actually happens. The weight was never listening on the way down.
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The bros will tell you to lower every weight over five slow, meaningful seconds. Big mistake. You are a third to a half stronger lowering a weight than lifting it. That is just how the body works. So if you can press the thing up at all, you own it on the way down. Easily. However slowly you lower it, you are babysitting a load the muscle already handles with room to spare. You cannot challenge a fibre that finds the weight comfortable. Take ten seconds if you like. It stays completely unbothered. And it gets worse, because the slow negative does not just fail to grow you, it actively costs you. Every long descent drains your energy, so you reach the concentric, the part that actually builds muscle, with fewer good reps left in you. You have spent yourself on the phase that stimulates nothing. Slow eccentrics are not a weak hypertrophy technique. They are hypertrophy in reverse. Lower it under control in two seconds. Then drive hard, where the muscle is weakest and the growth actually happens. The weight was never listening on the way down.

Sama Hoole

48,388 просмотров • 2 месяцев назад

Normalise RDL as a main movement. The Romanian Deadlift (RDL) or Heavy Barbell Hip Hinge is a powerhouse exercise that has gained a lot of popularity among strength and conditioning coaches, powerlifters, and bodybuilders alike. This movement is often called an “athlete maker" in my mind due to its ability to build strength, muscle mass, and athleticism in both men and women. One of the primary reasons why the RDL is so effective for athletes is because it is triphasic, for the uninitiated meaning it involves three distinct phases of muscle action: eccentric, isometric, and concentric. During the eccentric phase, the lifter is lowering the weight, which creates tension and stress on the muscles, leading to greater muscle damage and adaptation. The isometric phase occurs when the lifter pauses at the bottom of the lift, holding the weight in a static position, which increases the time under tension and helps to build strength and stability. Finally, during the concentric phase, the lifter raises the weight, activating the muscles in a way that promotes greater hypertrophy. Compared to a traditional deadlift off the floor, the RDL places a greater emphasis on the posterior chain, specifically the proximal hamstring, glutes, and erector spinae muscles. The lift also engages the distal hamstring muscles in a nearly fully extended position, promoting greater muscle activation and strengthening. The RDL is an excellent way to develop strength and hypertrophy in these muscle groups, leading to improved overall athletic performance, including greater power, speed, and explosiveness. Given the numerous benefits of the RDL, it should be a main movement in any training program that aims to improve strength, muscle mass, and overall athletic performance. Incorporating heavy barbell hip hinge movements, such as the RDL, into your training regimen can help to promote better posture, improved mobility, and greater overall strength and athleticism. So, whether you are a powerlifter, bodybuilder, or athlete, consider adding the RDL to your training program to take your strength and athleticism to the next level.
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Normalise RDL as a main movement. The Romanian Deadlift (RDL) or Heavy Barbell Hip Hinge is a powerhouse exercise that has gained a lot of popularity among strength and conditioning coaches, powerlifters, and bodybuilders alike. This movement is often called an “athlete maker" in my mind due to its ability to build strength, muscle mass, and athleticism in both men and women. One of the primary reasons why the RDL is so effective for athletes is because it is triphasic, for the uninitiated meaning it involves three distinct phases of muscle action: eccentric, isometric, and concentric. During the eccentric phase, the lifter is lowering the weight, which creates tension and stress on the muscles, leading to greater muscle damage and adaptation. The isometric phase occurs when the lifter pauses at the bottom of the lift, holding the weight in a static position, which increases the time under tension and helps to build strength and stability. Finally, during the concentric phase, the lifter raises the weight, activating the muscles in a way that promotes greater hypertrophy. Compared to a traditional deadlift off the floor, the RDL places a greater emphasis on the posterior chain, specifically the proximal hamstring, glutes, and erector spinae muscles. The lift also engages the distal hamstring muscles in a nearly fully extended position, promoting greater muscle activation and strengthening. The RDL is an excellent way to develop strength and hypertrophy in these muscle groups, leading to improved overall athletic performance, including greater power, speed, and explosiveness. Given the numerous benefits of the RDL, it should be a main movement in any training program that aims to improve strength, muscle mass, and overall athletic performance. Incorporating heavy barbell hip hinge movements, such as the RDL, into your training regimen can help to promote better posture, improved mobility, and greater overall strength and athleticism. So, whether you are a powerlifter, bodybuilder, or athlete, consider adding the RDL to your training program to take your strength and athleticism to the next level.

Coach Wayland | Performance Expert | Craftsman

228,142 просмотров • 3 лет назад

FULL BODY DUMBBELL WORKOUT A complete full-body session using dumbbells. Split it into 2 circuits of 4 exercises. Complete 3 rounds of Circuit 1, then 3 rounds of Circuit 2. Rest 30–60 seconds as needed. 1. Reverse Lunge into Dumbbell Swing — 8–10 each leg Hold a dumbbell in each hand at your sides. Step one foot back into a reverse lunge. Lower until both knees are bent comfortably, keeping your front knee aligned with your foot. Push through your front foot to stand back up. Hinge at your hips and swing the dumbbells forward to about chest height. Control the weights back down, then repeat on the other leg. Targets: Quads, glutes, hamstrings, and core.
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FULL BODY DUMBBELL WORKOUT A complete full-body session using dumbbells. Split it into 2 circuits of 4 exercises. Complete 3 rounds of Circuit 1, then 3 rounds of Circuit 2. Rest 30–60 seconds as needed. 1. Reverse Lunge into Dumbbell Swing — 8–10 each leg Hold a dumbbell in each hand at your sides. Step one foot back into a reverse lunge. Lower until both knees are bent comfortably, keeping your front knee aligned with your foot. Push through your front foot to stand back up. Hinge at your hips and swing the dumbbells forward to about chest height. Control the weights back down, then repeat on the other leg. Targets: Quads, glutes, hamstrings, and core.

Awaken The Alphaa

21,642 просмотров • 21 дней назад

When you train in the 10-12 rep range, most of your reps have no direct effect on growth. When you train in the 4-6 range, virtually all of your reps are growth reps. Both ranges can build muscle. The mechanism doesn't care about the rep count. It cares about how close you get to true failure on the reps where the high-threshold motor units are recruited and every available fibre is firing. Those are the stimulating reps. Everything else is filler. The catch with 10-12 is twofold. First, only the last 4-5 reps in a 12-rep set are actually stimulating. The first seven are buffer. They generate fatigue, lactic acid, and joint wear that the muscle has to push through before any growth signal arrives. Effort, yes. Stimulus, no. Second, and this is where the high-rep crowd quietly come undone: the long set produces so much afferent feedback (burning, gasping, the legs giving a small philosophical speech) that almost nobody actually takes the set to true failure. They stop two, three, sometimes four reps short, mistake the discomfort for the limit, and call it a hard set. The stimulating reps they were chasing never showed up. A set of 6 doesn't allow that confusion. Failure is mechanical. The weight either moves or it doesn't. No interpretive dance required. You'll grow on 10-12. You'll grow more on 4-6, with less joint wear, less recovery debt, and considerably less guesswork. One range tolerates your mistakes. The other doesn't have room for them.
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When you train in the 10-12 rep range, most of your reps have no direct effect on growth. When you train in the 4-6 range, virtually all of your reps are growth reps. Both ranges can build muscle. The mechanism doesn't care about the rep count. It cares about how close you get to true failure on the reps where the high-threshold motor units are recruited and every available fibre is firing. Those are the stimulating reps. Everything else is filler. The catch with 10-12 is twofold. First, only the last 4-5 reps in a 12-rep set are actually stimulating. The first seven are buffer. They generate fatigue, lactic acid, and joint wear that the muscle has to push through before any growth signal arrives. Effort, yes. Stimulus, no. Second, and this is where the high-rep crowd quietly come undone: the long set produces so much afferent feedback (burning, gasping, the legs giving a small philosophical speech) that almost nobody actually takes the set to true failure. They stop two, three, sometimes four reps short, mistake the discomfort for the limit, and call it a hard set. The stimulating reps they were chasing never showed up. A set of 6 doesn't allow that confusion. Failure is mechanical. The weight either moves or it doesn't. No interpretive dance required. You'll grow on 10-12. You'll grow more on 4-6, with less joint wear, less recovery debt, and considerably less guesswork. One range tolerates your mistakes. The other doesn't have room for them.

Sama Hoole

63,051 просмотров • 4 месяцев назад

Seedance2.0 × パルクール Prompt ↓ A hyper-realistic, 8K resolution, adrenaline-fueled single-take POV action sequence. The camera is chest-mounted on a man wearing camouflage joggers and worn-out black-and-white sneakers. He stands on the dizzying edge of a rusted skyscraper, 1000 feet above a crystalline turquoise ocean. No clouds, no haze—just a sheer, terrifying vertical drop into the deep blue. [The Initial Freefall] The sequence begins with a sudden, heart-stopping leap into a 20-meter vertical freefall. The camera points directly at his feet as the sea surface rushes toward the lens. A deafening, high-pitched whistling 'Hyuo' wind screams past the microphone. Just before the impact, he catches a lower rusted horizontal bar with both hands—white wristband visible—and swings his body forward to land on a tiny vertical pole. [The Rhythmic Jumps & The Near-Death Slip] He immediately begins a rhythmic series of high-speed jumps: Jump 1: A clean, agile spring to a second vertical pole 2 meters away. Jump 2: A rapid leap to a thin, rusted horizontal pipe. Jump 3 (The Slip): As he jumps toward the third vertical pole, his right sneaker completely misses the mark and slides off the rusted metal. The camera tilts violently over the edge, staring straight down at the 1000-foot abyss. He lets out a sharp, panicked gasp. For a terrifying second, his body leans into the void, but he desperately claws at the pole with his fingers, his boots scrambling against the side until he manages to hook his leg and haul himself back up. Jump 4: Still trembling, he forces a frantic, heavy-breathing leap to the next bar to keep the momentum. Jump 5: A final, explosive long-distance jump to a swaying metal platform. He lands with a heavy, jarring metallic 'Clang', his body hunching low, gripping the vibrating metal for dear life. [The Ending] The camera remains in a low, fetal position on the final bar, shaking from the adrenaline. No dialogue. The audio is a visceral layer of the aggressive 'Hyuo' wind, his intense, ragged, and rapid gasping for air, and a loud, thumping heartbeat that resonates as if inside his chest. The harsh midday sun glints off the ocean waves far below, creating a blinding, beautiful, yet lethal glare. Cinematic materials, fluid 120fps motion, hyper-detailed rust and skin textures.
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Seedance2.0 × パルクール Prompt ↓ A hyper-realistic, 8K resolution, adrenaline-fueled single-take POV action sequence. The camera is chest-mounted on a man wearing camouflage joggers and worn-out black-and-white sneakers. He stands on the dizzying edge of a rusted skyscraper, 1000 feet above a crystalline turquoise ocean. No clouds, no haze—just a sheer, terrifying vertical drop into the deep blue. [The Initial Freefall] The sequence begins with a sudden, heart-stopping leap into a 20-meter vertical freefall. The camera points directly at his feet as the sea surface rushes toward the lens. A deafening, high-pitched whistling 'Hyuo' wind screams past the microphone. Just before the impact, he catches a lower rusted horizontal bar with both hands—white wristband visible—and swings his body forward to land on a tiny vertical pole. [The Rhythmic Jumps & The Near-Death Slip] He immediately begins a rhythmic series of high-speed jumps: Jump 1: A clean, agile spring to a second vertical pole 2 meters away. Jump 2: A rapid leap to a thin, rusted horizontal pipe. Jump 3 (The Slip): As he jumps toward the third vertical pole, his right sneaker completely misses the mark and slides off the rusted metal. The camera tilts violently over the edge, staring straight down at the 1000-foot abyss. He lets out a sharp, panicked gasp. For a terrifying second, his body leans into the void, but he desperately claws at the pole with his fingers, his boots scrambling against the side until he manages to hook his leg and haul himself back up. Jump 4: Still trembling, he forces a frantic, heavy-breathing leap to the next bar to keep the momentum. Jump 5: A final, explosive long-distance jump to a swaying metal platform. He lands with a heavy, jarring metallic 'Clang', his body hunching low, gripping the vibrating metal for dear life. [The Ending] The camera remains in a low, fetal position on the final bar, shaking from the adrenaline. No dialogue. The audio is a visceral layer of the aggressive 'Hyuo' wind, his intense, ragged, and rapid gasping for air, and a loud, thumping heartbeat that resonates as if inside his chest. The harsh midday sun glints off the ocean waves far below, creating a blinding, beautiful, yet lethal glare. Cinematic materials, fluid 120fps motion, hyper-detailed rust and skin textures.

GENEL | AIを用いた動画制作

24,201 просмотров • 6 месяцев назад

Middle infielders: I’m a believer in taking the throw from in-front of the bag on a stolen-base attempt. The main reason why: Catchers aren’t always going to put the ball on the bag. A common miss is arm side, causing the throw to tail towards first base. When you're in-front, you have freedom to move toward a bad throw without the runner sliding underneath or into you. You can catch it, make the tag, and potentially keep a bad throw from getting into center field. If you straddle the bag, your range can become limited once the runner starts sliding in. In order to do this, you must LET THE BALL TRAVEL Don't reach out, catch it early, and then bring your glove back to the runner. You're wasting valuable time. Let the ball travel over the bag and make a quick tag. If he's out → quick tag If he's safe → tag and HOLD IT. Give him a chance to come off the bag. Get in-front Let the ball travel Catch it late Tag quickly
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Middle infielders: I’m a believer in taking the throw from in-front of the bag on a stolen-base attempt. The main reason why: Catchers aren’t always going to put the ball on the bag. A common miss is arm side, causing the throw to tail towards first base. When you're in-front, you have freedom to move toward a bad throw without the runner sliding underneath or into you. You can catch it, make the tag, and potentially keep a bad throw from getting into center field. If you straddle the bag, your range can become limited once the runner starts sliding in. In order to do this, you must LET THE BALL TRAVEL Don't reach out, catch it early, and then bring your glove back to the runner. You're wasting valuable time. Let the ball travel over the bag and make a quick tag. If he's out → quick tag If he's safe → tag and HOLD IT. Give him a chance to come off the bag. Get in-front Let the ball travel Catch it late Tag quickly

Matt Antonelli

104,319 просмотров • 1 месяц назад