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Isometric Plate Hold A beautiful primal core finisher for any forearm, back or full body training day - fantastic for posture and real world strength - Torches the entire anterior chain — deep core brace (transverse abdominis, rectus, obliques) fights the forward pull to keep your spine neutral -...

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⚡️🌞 Sol Brah 🌞🐬

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13,576 просмотров • 6 месяцев назад •via X (Twitter)

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The strength of your grip is one of the clearest signs of how long, and how well, you'll live. In some studies, a better predictor than your blood pressure. This is a suitcase hold. Pick up anything heavy, hold it on one side, and stand dead straight. Don't lean, don't tip. It's testing two things at once. Your grip, and your core fighting to stop you folding toward the weight. That core strength is what saves your back when you carry things in real life. No machine, no setup. You can do it anywhere. So how long can you hold it?
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The strength of your grip is one of the clearest signs of how long, and how well, you'll live. In some studies, a better predictor than your blood pressure. This is a suitcase hold. Pick up anything heavy, hold it on one side, and stand dead straight. Don't lean, don't tip. It's testing two things at once. Your grip, and your core fighting to stop you folding toward the weight. That core strength is what saves your back when you carry things in real life. No machine, no setup. You can do it anywhere. So how long can you hold it?

Dr Neha Chawla || FreeGym

15,555 просмотров • 1 месяц назад

A TRX Y-pull (also commonly called TRX Y raise, TRX Y fly, or simply TRX Y) is a bodyweight suspension exercise performed on a TRX (or similar suspension trainer). It targets the upper back, rear shoulders, and posterior chain while strongly engaging the core and scapular stabilizers for posture and shoulder health. Here’s how I do it: Keep your core integrated throughout the movement (the pilates C-curve is the ideal isometric core position to hold). For elite level core integration, imagine all of your musculature interwoven from the back of your head to the back of your heels (indeed, your body is an interconnected myofascial network). Keep a slight bend in elbows for proper tension distribution. Feet further from wall makes it easier, and vice versa. Finish with a rotational lat stretch to get blood flow into muscle and connective tissues, setting you up for good recovery. Stay strong brothers 💪🏼💪🏼
0:35

A TRX Y-pull (also commonly called TRX Y raise, TRX Y fly, or simply TRX Y) is a bodyweight suspension exercise performed on a TRX (or similar suspension trainer). It targets the upper back, rear shoulders, and posterior chain while strongly engaging the core and scapular stabilizers for posture and shoulder health. Here’s how I do it: Keep your core integrated throughout the movement (the pilates C-curve is the ideal isometric core position to hold). For elite level core integration, imagine all of your musculature interwoven from the back of your head to the back of your heels (indeed, your body is an interconnected myofascial network). Keep a slight bend in elbows for proper tension distribution. Feet further from wall makes it easier, and vice versa. Finish with a rotational lat stretch to get blood flow into muscle and connective tissues, setting you up for good recovery. Stay strong brothers 💪🏼💪🏼

Robert ₿reedlove

16,489 просмотров • 3 месяцев назад

The most underrated exercise on the planet is the Bar Hang. But 99% of people don't even do them. Here are 4 powerful reasons to do bar hangs every day: 1. They improve your posture Don't want to look like a croissant? Bar hangs help strengthen & mobilize your upper body. They also provide a constant stretch on the shoulders, back arms & lats. This helps reverse upper body posture defects that come from sitting for too long. 2. They improve your strength Your weight is supported first by the grip of your hand. A good grip improves your performance across all exercises like the pull-up, rows, deadlifts...pretty much any activity requiring a grip. 3. They build stronger shoulders Bar hangs can improve mobility, and strengthen the shoulders & lats while reducing shoulder pain. They stretch the brachial muscles while strengthening the supraspinatus tendon, which is responsible for shoulder strength & endurance. 4. They may help you live longer Grip strength can be a biomarker for your inner age & determines your mobility & strength as you get older. In some studies, decreased grip strength is associated with accelerated biological age. There are 2 ways to do bar hangs: The first is a passive hang (video) Take an overhand grip. Let shoulders & lats relax. Your body should sink with your shoulders touching your ears. Hang there with feet slightly forward, core braced & let your weight passively stretch your shoulders, lats, & back. The second is an active hang. Start in a passive hang. Retract your shoulder blades down and away from your ears. Stop retracting when your ears reach your elbows. Hold for as long as you can. This puts more emphasis on the muscles in your shoulders and back. If you're a beginner aim for 10 seconds to start. Work your way up to one minute and eventually 2 minutes at a time. As long as you're not sore you can do these daily. If you can't hang from a bar you can step on a box at first to help support your weight. Another way is to attach a resistance band to the bar putting while putting your feet on it. Bar hangs are one of the most underrated exercises on the planet especially if you work at a desk. Add these to your daily workouts and experience the benefits.
1:09

The most underrated exercise on the planet is the Bar Hang. But 99% of people don't even do them. Here are 4 powerful reasons to do bar hangs every day: 1. They improve your posture Don't want to look like a croissant? Bar hangs help strengthen & mobilize your upper body. They also provide a constant stretch on the shoulders, back arms & lats. This helps reverse upper body posture defects that come from sitting for too long. 2. They improve your strength Your weight is supported first by the grip of your hand. A good grip improves your performance across all exercises like the pull-up, rows, deadlifts...pretty much any activity requiring a grip. 3. They build stronger shoulders Bar hangs can improve mobility, and strengthen the shoulders & lats while reducing shoulder pain. They stretch the brachial muscles while strengthening the supraspinatus tendon, which is responsible for shoulder strength & endurance. 4. They may help you live longer Grip strength can be a biomarker for your inner age & determines your mobility & strength as you get older. In some studies, decreased grip strength is associated with accelerated biological age. There are 2 ways to do bar hangs: The first is a passive hang (video) Take an overhand grip. Let shoulders & lats relax. Your body should sink with your shoulders touching your ears. Hang there with feet slightly forward, core braced & let your weight passively stretch your shoulders, lats, & back. The second is an active hang. Start in a passive hang. Retract your shoulder blades down and away from your ears. Stop retracting when your ears reach your elbows. Hold for as long as you can. This puts more emphasis on the muscles in your shoulders and back. If you're a beginner aim for 10 seconds to start. Work your way up to one minute and eventually 2 minutes at a time. As long as you're not sore you can do these daily. If you can't hang from a bar you can step on a box at first to help support your weight. Another way is to attach a resistance band to the bar putting while putting your feet on it. Bar hangs are one of the most underrated exercises on the planet especially if you work at a desk. Add these to your daily workouts and experience the benefits.

Dan Go

1,340,930 просмотров • 3 лет назад

These quick workouts are for people who want to improve their postures. The exercises target the weakened foundations pulling your body out of alignment. The sessions are short yet effective. Use the workouts to raise yourself to the next level before the new year starts. Instructions: - Do the exercises as a circuit, or one at a time if you find the circuit format too challenging. - Repeat the circuit or each exercise 3 to 4 times. - The sessions are light enough that you can done daily. Follow the sequence from Day 1 to Day 7 in order. - Ideally done at the start of your day or at the end. Day 1: Kneeling T-Spine Stretch (0:06) [ 10 reps/side ] - Start: Kneeling, one hand on the floor. - Slide your straight arm under your torso. - Reach as far forward as possible. - Keep your hips squared throughout the motion. Kneeling T-Spine Rotation (0:12) [10 reps/side] - Start: Kneeling, one hand on the floor, the other behind your head. - Rotate inward to point your elbow toward the floor. - Rotate outward to point your elbow toward the ceiling. - You may not have the mobility to go all the way up. Stop when you reach your max, and do not force it. Supine Around The World (0:18) [10-20 reps/side] - Start: Lying on your back, arms by your sides, palms toward the ceiling. - Rotate your arms back to have your hands pointing behind you. Day 2 Side-Lying Quad Stretch (0:27) [30-60 seconds/leg] - Start: Lying on your side, legs stacked. - Grab your ankle and pull your foot toward you. - Use a towel or elastic band if you cannot reach your ankle. Hip Bridge, Feet on Bench (0:37) [10 reps with a 3s hold at the top of each rep] - Start: Lying on your back, feet on an elevated surface like a bench, couch, or chair. - Lift your hips off the floor to align your upper and lower bodies. - Adapt: If you cannot lift all the way, do the same exercise with your feet on the floor. - Adapt: If this variation is too easy, do one leg at a time. Dynamic Hip Extension Plank (0:49) [ 10-20 reps/leg] - Start: Push-up position. - Lift one leg as high as possible, keeping it straight. - Alternate legs. - Adapt: Rest on your forearms if you struggle to hold the push-up position. Day 3 Sky Reach (1:04) [10 reps/side] - Start: Deep Squat position - Rotate one arm to have your hand pointing toward the ceiling or as close as you can reach. - Do not force the range of motion if you block before that. - Alternate arms. - Adapt: Kneeling variation. Side-Lying External Rotation (1:21) [10 reps/arm] - Start: Lying on your side, one hand supports your head, and the other holds a dumbbell or any weighted object if you lack equipment. - Rotate the weight directly above your body while keeping your arm locked to your torso. Bent-Over Reverse Flys (1:28) [20 reps] Start: Bend forward, arms hanging down. Ensure your back is straight and your hips are held high. Lift your arms to shoulder level and keep them straight. Adapt: Add weights if bodyweight is too easy. Day 4 Deep Squat (1:36) [10 reps] - Start: Feet slightly wider than hips apart. Inhale first, then hold it in. - Lead the motion by sliding your knees forward and letting your hips naturally fold. - Go as low as your body allows, then push back up. - Exhale on the way up. - Adapt: Hold onto something stable to help you go lower. Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. Y-Raises (2:29) [10 reps with a 3s hold at the top] - Start: Lying on your stomach, arms in a Y position, thumbs toward the ceiling. - Lift your thumbs toward the ceiling and hold. - Lower back to the floor. T-Raises (2:41) [10 reps with a 3-second hold at the top] - Start: Lying on your stomach, arms in a T position, thumbs toward the ceiling. - Lift your arms toward the ceiling and hold. - Lower back to the floor. Day 6 Seated Toe Pointing (2:56) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet together. - Point your toes forward. - Point them toward you. Seated Ankle Rotations (3:02) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet apart. - Rotate your feet like a windshield wiper, going as deep as possible on either side. Reverse Plank (3:09) [Hold for 30-60 seconds] - Start: Ball of the feet on a step, heels hanging. You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/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. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!
3:50

These quick workouts are for people who want to improve their postures. The exercises target the weakened foundations pulling your body out of alignment. The sessions are short yet effective. Use the workouts to raise yourself to the next level before the new year starts. Instructions: - Do the exercises as a circuit, or one at a time if you find the circuit format too challenging. - Repeat the circuit or each exercise 3 to 4 times. - The sessions are light enough that you can done daily. Follow the sequence from Day 1 to Day 7 in order. - Ideally done at the start of your day or at the end. Day 1: Kneeling T-Spine Stretch (0:06) [ 10 reps/side ] - Start: Kneeling, one hand on the floor. - Slide your straight arm under your torso. - Reach as far forward as possible. - Keep your hips squared throughout the motion. Kneeling T-Spine Rotation (0:12) [10 reps/side] - Start: Kneeling, one hand on the floor, the other behind your head. - Rotate inward to point your elbow toward the floor. - Rotate outward to point your elbow toward the ceiling. - You may not have the mobility to go all the way up. Stop when you reach your max, and do not force it. Supine Around The World (0:18) [10-20 reps/side] - Start: Lying on your back, arms by your sides, palms toward the ceiling. - Rotate your arms back to have your hands pointing behind you. Day 2 Side-Lying Quad Stretch (0:27) [30-60 seconds/leg] - Start: Lying on your side, legs stacked. - Grab your ankle and pull your foot toward you. - Use a towel or elastic band if you cannot reach your ankle. Hip Bridge, Feet on Bench (0:37) [10 reps with a 3s hold at the top of each rep] - Start: Lying on your back, feet on an elevated surface like a bench, couch, or chair. - Lift your hips off the floor to align your upper and lower bodies. - Adapt: If you cannot lift all the way, do the same exercise with your feet on the floor. - Adapt: If this variation is too easy, do one leg at a time. Dynamic Hip Extension Plank (0:49) [ 10-20 reps/leg] - Start: Push-up position. - Lift one leg as high as possible, keeping it straight. - Alternate legs. - Adapt: Rest on your forearms if you struggle to hold the push-up position. Day 3 Sky Reach (1:04) [10 reps/side] - Start: Deep Squat position - Rotate one arm to have your hand pointing toward the ceiling or as close as you can reach. - Do not force the range of motion if you block before that. - Alternate arms. - Adapt: Kneeling variation. Side-Lying External Rotation (1:21) [10 reps/arm] - Start: Lying on your side, one hand supports your head, and the other holds a dumbbell or any weighted object if you lack equipment. - Rotate the weight directly above your body while keeping your arm locked to your torso. Bent-Over Reverse Flys (1:28) [20 reps] Start: Bend forward, arms hanging down. Ensure your back is straight and your hips are held high. Lift your arms to shoulder level and keep them straight. Adapt: Add weights if bodyweight is too easy. Day 4 Deep Squat (1:36) [10 reps] - Start: Feet slightly wider than hips apart. Inhale first, then hold it in. - Lead the motion by sliding your knees forward and letting your hips naturally fold. - Go as low as your body allows, then push back up. - Exhale on the way up. - Adapt: Hold onto something stable to help you go lower. Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. Y-Raises (2:29) [10 reps with a 3s hold at the top] - Start: Lying on your stomach, arms in a Y position, thumbs toward the ceiling. - Lift your thumbs toward the ceiling and hold. - Lower back to the floor. T-Raises (2:41) [10 reps with a 3-second hold at the top] - Start: Lying on your stomach, arms in a T position, thumbs toward the ceiling. - Lift your arms toward the ceiling and hold. - Lower back to the floor. Day 6 Seated Toe Pointing (2:56) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet together. - Point your toes forward. - Point them toward you. Seated Ankle Rotations (3:02) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet apart. - Rotate your feet like a windshield wiper, going as deep as possible on either side. Reverse Plank (3:09) [Hold for 30-60 seconds] - Start: Ball of the feet on a step, heels hanging. You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/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. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!

Alex Bernier

380,762 просмотров • 2 лет назад

Leg Press is the other most-commonly-done-poorly exercise I see at the gym. Here's what I do to grow the quads (leg day brought to you by Maison du Coq): - Lower the weight. Probably a lot. If you can do 10 plates/side, your form *likely* sucks - Feet LOW of platform. We want most of the bend/tension to be in the knee/quad, rather than just the hip/glute - If applicable, make your seat is leaned back - Go as far down/deep as possible. Might have to improve hip and ankle mobility to get the most out of it here. It's OK if your knees go in front of your toes. That whole thing is a myth - You can use straps to hold onto the handles, and pull like no tomorrow - CFRT, smooth and controlled on the way down, explosive and controlled on the way up Congrats. You're now one of the 0.001% of people who do this exercise well!
1:12

Leg Press is the other most-commonly-done-poorly exercise I see at the gym. Here's what I do to grow the quads (leg day brought to you by Maison du Coq): - Lower the weight. Probably a lot. If you can do 10 plates/side, your form *likely* sucks - Feet LOW of platform. We want most of the bend/tension to be in the knee/quad, rather than just the hip/glute - If applicable, make your seat is leaned back - Go as far down/deep as possible. Might have to improve hip and ankle mobility to get the most out of it here. It's OK if your knees go in front of your toes. That whole thing is a myth - You can use straps to hold onto the handles, and pull like no tomorrow - CFRT, smooth and controlled on the way down, explosive and controlled on the way up Congrats. You're now one of the 0.001% of people who do this exercise well!

MM

1,357,485 просмотров • 7 месяцев назад

We have an important message to everyone in the South Stand for tomorrow nights game from our little mate Paddy 💙 Please hold your sheets up landscape when the lights go out and hold them up until the players run to the south stand when they come out. Please put them in your pockets after use and dispose of them in the bins on your way out the ground 🚮 Thank you and see you tomorrow. UP THE TOFFEES 🔵🌊⚪️
0:27

We have an important message to everyone in the South Stand for tomorrow nights game from our little mate Paddy 💙 Please hold your sheets up landscape when the lights go out and hold them up until the players run to the south stand when they come out. Please put them in your pockets after use and dispose of them in the bins on your way out the ground 🚮 Thank you and see you tomorrow. UP THE TOFFEES 🔵🌊⚪️

The 1878s

222,781 просмотров • 7 месяцев назад

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.
2:32

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Dan Go

1,067,291 просмотров • 3 лет назад

This exercise straightens our postures like no other. T3 Raises will pull your shoulder blades down naturally and give your upper back some much-needed support. I've never met somebody with pain or posture problems who could easily lift a weight above the ear. 🎯Twice a week Form: - One leg is forward, the same side as the arm holding the weight. - Keep your back straight by pushing your hips back and arching your back. - Hold your working arm at 90 degrees relative to your torso. - Slide your shoulder blade toward your spine. - Lift your arm above your ear. - Lower back to the 90-degree position, and repeat. Watch out for: - Rounding your back. - Sliding your shoulder blade up toward your neck instead of back toward your spine as compensation for weak rhomboids. - Bending your elbow when you lift as compensation for weak lower traps. - Not lifting the weight above your ear as many lack the strength and mobility to do so. Film yourself if you're not sure. // I learned this exercise from the great strength coach Charles Poliquin in 2010, and it's been a game changer for my clients and me ever since. Do your T3 Raises every week, and watch how your posture changes before your eyes.
0:27

This exercise straightens our postures like no other. T3 Raises will pull your shoulder blades down naturally and give your upper back some much-needed support. I've never met somebody with pain or posture problems who could easily lift a weight above the ear. 🎯Twice a week Form: - One leg is forward, the same side as the arm holding the weight. - Keep your back straight by pushing your hips back and arching your back. - Hold your working arm at 90 degrees relative to your torso. - Slide your shoulder blade toward your spine. - Lift your arm above your ear. - Lower back to the 90-degree position, and repeat. Watch out for: - Rounding your back. - Sliding your shoulder blade up toward your neck instead of back toward your spine as compensation for weak rhomboids. - Bending your elbow when you lift as compensation for weak lower traps. - Not lifting the weight above your ear as many lack the strength and mobility to do so. Film yourself if you're not sure. // I learned this exercise from the great strength coach Charles Poliquin in 2010, and it's been a game changer for my clients and me ever since. Do your T3 Raises every week, and watch how your posture changes before your eyes.

Alex Bernier

411,044 просмотров • 2 лет назад

THE BEST EXERCISE FOR SIX-PACK ABS!? The Barbell Ab Rollout is my favorite abdominal exercise for several reasons. * Comprehensive Core Training: Unlike some other exercises that only target specific abdominal muscles, the barbell ab rollout is a comprehensive exercise that engages the entire core. It targets not only the rectus abdominis (the “six-pack” muscle) but also the internal and external obliques, the transverse abdominis, and even the lower back muscles. * Customizable Intensity: You can easily adjust the difficulty of the exercise to match your fitness level. If you’re a beginner, you can start by rolling out a short distance. As you become stronger and more comfortable with the movement, you can increase the distance to make the exercise more challenging. Notice that I rollout so far that I touch the ground with my chest! * Requires Minimal Equipment: All you need is a barbell (or ab-wheel) and some space. * Provides a Full Body Workout: Even though it’s primarily an abdominal exercise, the ab rollout engages many other muscle groups as well. You’ll work your shoulders, chest, and arms to control the barbell, and your glutes and hamstrings to maintain stability.
0:42

THE BEST EXERCISE FOR SIX-PACK ABS!? The Barbell Ab Rollout is my favorite abdominal exercise for several reasons. * Comprehensive Core Training: Unlike some other exercises that only target specific abdominal muscles, the barbell ab rollout is a comprehensive exercise that engages the entire core. It targets not only the rectus abdominis (the “six-pack” muscle) but also the internal and external obliques, the transverse abdominis, and even the lower back muscles. * Customizable Intensity: You can easily adjust the difficulty of the exercise to match your fitness level. If you’re a beginner, you can start by rolling out a short distance. As you become stronger and more comfortable with the movement, you can increase the distance to make the exercise more challenging. Notice that I rollout so far that I touch the ground with my chest! * Requires Minimal Equipment: All you need is a barbell (or ab-wheel) and some space. * Provides a Full Body Workout: Even though it’s primarily an abdominal exercise, the ab rollout engages many other muscle groups as well. You’ll work your shoulders, chest, and arms to control the barbell, and your glutes and hamstrings to maintain stability.

Marc Lobliner - IFBB Pro

59,933 просмотров • 3 лет назад

Struggling to improve your bench press? Here’s how to identify and fix your weaknesses to increase your bench Let’s start with some form tips Big Arch - Retract your shoulder blades and drive your traps into bench by digging them into the pad. Maintain that tightness throughout the duration of the lift Bend the Bar - Act like you’re trying to bend the bar before you lift off. This causes you to externally rotate elbows to engage your lats which is crucial for a heavy bench Deep Breath - Take a deep breath before lift off and hold it in until you lift the bar where you’ll blow the air out on the way up Keep wrists straight - Wrap up your wrists tight with some wrist wraps. Don’t let wrists go limp on the concentric (lifting portion of the press). You’re losing poundage if you do Lower the bar with control - This is where lats and rear delts come into play. Nice and controlled descent and hit just below pecs Keep the arch - don’t let the bar sink into your chest and lose your arch. Keep air in and core tight the entire lift. This shortens the range of motion and allows you to stay tight and in control of the bar Leg drive and act like you’re standing up off the bench - As you explode up, drive your feet and push the bar back as if you’re trying to stand up off the bench. Weak off the chest? Likely an issue with pec strength. Here’s some exercises to help with that: -Pause Bench (1-3 seconds) -Wide Grip Bench -Incline Barbell Press -Spoto Presses -Weighted Dips -DB Flat/Incline Presses Weak with the lockout portion of the lift? Likely a weakness in your triceps or shoulders. Exercises to help with that: -Close Grip Bench -Board Presses -Pin Presses -Floor Presses -Skullcrushers -Weighted Dips -Military Presses -Slingshot Press -JM Presses -Overhead Presses Few other pieces of advice: 1) Get that back as big and strong as you can! Makes it a helluva lot easier to control the weight and add stability if our lats can support the weight. This will also carry over into your squat and deadlift. Row, row, and then row some more. Pullups/Pulldowns like crazy especially before you bench to get blood flowing back there which will help you feel and engage your lats before you lift. 2) Get a mini bicep pump from some curls before you press. Nothing heavy but having some blood in the biceps can help with tendonitis issues and help protect your joints. 3) Warm up the shoulders using a resistance band to get blood flowing to the rear delts and loosen up the shoulders. Take a foam roller and scrub the hell out of your lats as well to loosen up your shoulders.
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Struggling to improve your bench press? Here’s how to identify and fix your weaknesses to increase your bench Let’s start with some form tips Big Arch - Retract your shoulder blades and drive your traps into bench by digging them into the pad. Maintain that tightness throughout the duration of the lift Bend the Bar - Act like you’re trying to bend the bar before you lift off. This causes you to externally rotate elbows to engage your lats which is crucial for a heavy bench Deep Breath - Take a deep breath before lift off and hold it in until you lift the bar where you’ll blow the air out on the way up Keep wrists straight - Wrap up your wrists tight with some wrist wraps. Don’t let wrists go limp on the concentric (lifting portion of the press). You’re losing poundage if you do Lower the bar with control - This is where lats and rear delts come into play. Nice and controlled descent and hit just below pecs Keep the arch - don’t let the bar sink into your chest and lose your arch. Keep air in and core tight the entire lift. This shortens the range of motion and allows you to stay tight and in control of the bar Leg drive and act like you’re standing up off the bench - As you explode up, drive your feet and push the bar back as if you’re trying to stand up off the bench. Weak off the chest? Likely an issue with pec strength. Here’s some exercises to help with that: -Pause Bench (1-3 seconds) -Wide Grip Bench -Incline Barbell Press -Spoto Presses -Weighted Dips -DB Flat/Incline Presses Weak with the lockout portion of the lift? Likely a weakness in your triceps or shoulders. Exercises to help with that: -Close Grip Bench -Board Presses -Pin Presses -Floor Presses -Skullcrushers -Weighted Dips -Military Presses -Slingshot Press -JM Presses -Overhead Presses Few other pieces of advice: 1) Get that back as big and strong as you can! Makes it a helluva lot easier to control the weight and add stability if our lats can support the weight. This will also carry over into your squat and deadlift. Row, row, and then row some more. Pullups/Pulldowns like crazy especially before you bench to get blood flowing back there which will help you feel and engage your lats before you lift. 2) Get a mini bicep pump from some curls before you press. Nothing heavy but having some blood in the biceps can help with tendonitis issues and help protect your joints. 3) Warm up the shoulders using a resistance band to get blood flowing to the rear delts and loosen up the shoulders. Take a foam roller and scrub the hell out of your lats as well to loosen up your shoulders.

Bailey Schober | Men’s Fitness & Nutrition Coach

26,038 просмотров • 7 месяцев назад

This man has a Bluetooth vibration plate that you stand on He wakes up in the middle of the night and people are talking on it, you can actually hear the conversation 2 people are clearly speaking through his vibration plate From what I can find on Reddit, there are a lot of other people that have had this happen to them too Apparently the device has a built-in speaker that doubles as a Bluetooth audio receiver and speaker, and it can connect to nearby phones even if your own Bluetooth is off So it’s essentially picking up someone else’s signal and playing it through your vibration plate
2:26

This man has a Bluetooth vibration plate that you stand on He wakes up in the middle of the night and people are talking on it, you can actually hear the conversation 2 people are clearly speaking through his vibration plate From what I can find on Reddit, there are a lot of other people that have had this happen to them too Apparently the device has a built-in speaker that doubles as a Bluetooth audio receiver and speaker, and it can connect to nearby phones even if your own Bluetooth is off So it’s essentially picking up someone else’s signal and playing it through your vibration plate

Wall Street Apes

1,114,118 просмотров • 19 дней назад

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
0:35

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 просмотров • 6 месяцев назад

Belt squats are so money. Been doing them for the past 7ish months and have LOVED them Some tips: - elevate feet w plates (if necessary) to be able to go all the way down w/out bottoming the machine - same with any leg machine: go as deep as you can to hit the quads best - i like narrow feet, slightly angled outward - hold onto the handles as LIGHTLY as possible!!!!!!! (want all tension on quads) - CFRT, slight pause at bottom too if you'd like (I like) - weight on heels Try these out a couple times, get your foot placement down, and watch your legs turn into grain silos
0:35

Belt squats are so money. Been doing them for the past 7ish months and have LOVED them Some tips: - elevate feet w plates (if necessary) to be able to go all the way down w/out bottoming the machine - same with any leg machine: go as deep as you can to hit the quads best - i like narrow feet, slightly angled outward - hold onto the handles as LIGHTLY as possible!!!!!!! (want all tension on quads) - CFRT, slight pause at bottom too if you'd like (I like) - weight on heels Try these out a couple times, get your foot placement down, and watch your legs turn into grain silos

MM

120,005 просмотров • 7 месяцев назад

This home lunge superset isn't for the faint of heart. The burning heat in your legs will beg you to stop, but the strength and growth you'll reap make it all worth it. 4 sets of 12 forward lunges, then 12 Reverse right away. Build a lower body that stands the test of time: Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest up and shoulders back. Step: Take a big step forward, lowering your hips until both knees are bent at 90 degrees. Brace: Engage your core and maintain balance as your front foot lands to stabilize the movement. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Lunge mistakes and how to avoid them 1. Taking Too Small a Step - What Happens: A short step limits the range of motion, reducing muscle activation in the glutes and quads. - Fix: Step far enough forward to allow both knees to bend at 90 degrees. 2. Rising Onto the Front Toes - What Happens: Lifting the heel shifts balance and reduces engagement of the glutes and hamstrings. - Fix: Keep your front foot flat, pressing firmly through the heel. 3. Poor Hip Alignment - What Happens: Tilting or rotating the hips reduces balance and proper muscle engagement. - Fix: Keep your hips square and aligned with your torso throughout the movement. 4. Feet Too Narrow or Wide - What Happens: Misaligned foot placement reduces stability and increases the chance of losing balance. - Fix: Keep your feet hip-width apart to maintain balance and proper alignment during the lunge. 5. Not Engaging the Core - What Happens: A weak core reduces balance and stability, increasing the risk of wobbling. - Fix: Brace your core upon landing to absorb the impact and keep your torso steady and aligned. Reverse Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest lifted, core engaged, and shoulders back. Step: Step one leg back, lowering your hips until both knees are bent at 90 degrees. Land: Land on the top of your back foot with the toes pointed to stretch the ankle and prevent assistance from the toes. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Reverse Lunge Mistakes and how to avoid them: 1. Using the Toes for Support on the Back Foot - What Happens: Relying on the back toes reduces the stretch in the ankle and shifts focus away from the front leg. - Fix: Land on the top of your back foot with the toes pointed to stretch the ankle and isolate the front leg fully. 2. Leaning Forward - What Happens: Leaning forward places unnecessary strain on the lower back and reduces engagement of the glutes and quads. -Fix: Keep your chest up and shoulders back to maintain an upright posture.Letting the Front Knee 3. Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 4. Letting the Front Knee Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 5. Pushing Off the Back Foot - What Happens: Using the back foot to assist reduces the workload on the front leg. - Fix: Focus on driving through the heel of the front foot to return to the starting position.
0:25

This home lunge superset isn't for the faint of heart. The burning heat in your legs will beg you to stop, but the strength and growth you'll reap make it all worth it. 4 sets of 12 forward lunges, then 12 Reverse right away. Build a lower body that stands the test of time: Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest up and shoulders back. Step: Take a big step forward, lowering your hips until both knees are bent at 90 degrees. Brace: Engage your core and maintain balance as your front foot lands to stabilize the movement. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Lunge mistakes and how to avoid them 1. Taking Too Small a Step - What Happens: A short step limits the range of motion, reducing muscle activation in the glutes and quads. - Fix: Step far enough forward to allow both knees to bend at 90 degrees. 2. Rising Onto the Front Toes - What Happens: Lifting the heel shifts balance and reduces engagement of the glutes and hamstrings. - Fix: Keep your front foot flat, pressing firmly through the heel. 3. Poor Hip Alignment - What Happens: Tilting or rotating the hips reduces balance and proper muscle engagement. - Fix: Keep your hips square and aligned with your torso throughout the movement. 4. Feet Too Narrow or Wide - What Happens: Misaligned foot placement reduces stability and increases the chance of losing balance. - Fix: Keep your feet hip-width apart to maintain balance and proper alignment during the lunge. 5. Not Engaging the Core - What Happens: A weak core reduces balance and stability, increasing the risk of wobbling. - Fix: Brace your core upon landing to absorb the impact and keep your torso steady and aligned. Reverse Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest lifted, core engaged, and shoulders back. Step: Step one leg back, lowering your hips until both knees are bent at 90 degrees. Land: Land on the top of your back foot with the toes pointed to stretch the ankle and prevent assistance from the toes. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Reverse Lunge Mistakes and how to avoid them: 1. Using the Toes for Support on the Back Foot - What Happens: Relying on the back toes reduces the stretch in the ankle and shifts focus away from the front leg. - Fix: Land on the top of your back foot with the toes pointed to stretch the ankle and isolate the front leg fully. 2. Leaning Forward - What Happens: Leaning forward places unnecessary strain on the lower back and reduces engagement of the glutes and quads. -Fix: Keep your chest up and shoulders back to maintain an upright posture.Letting the Front Knee 3. Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 4. Letting the Front Knee Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 5. Pushing Off the Back Foot - What Happens: Using the back foot to assist reduces the workload on the front leg. - Fix: Focus on driving through the heel of the front foot to return to the starting position.

Alex Bernier

14,524 просмотров • 1 год назад

Shoulder Sculptors Key Benefits of Shoulder Exercises with Plate + Dumbbells + Twists 1. Comprehensive Shoulder Development •Using different tools and planes of motion hits all parts of the shoulder: •Front delts (anterior) •Side delts (lateral) •Rear delts (posterior) •Dumbbells provide isolated control, plates allow compound, rotational movements, and twists activate stabilizers. 2. Improved Rotator Cuff and Joint Stability •Rotational and twisting movements challenge the rotator cuff muscles and small stabilizers that protect the shoulder joint. •This helps prevent injuries and supports better control in pressing or pulling exercises. 3. Increased Core Engagement •Twisting and offset movements engage the obliques, transverse abdominis, and lower back. •You get a sneaky core workout while targeting shoulders—great for functional strength and spinal stability. 4. Functional Strength and Coordination •Using a plate for movements like halo circles, plate raises with twists, or around-the-worlds mimics real-life, multi-directional shoulder use. •Improves motor control, grip strength, and body coordination, which translates well to sports or physical labor. 5. Improved Mobility and Range of Motion •Dynamic twisting and plate work (especially with full-arm extensions) enhances shoulder mobility, particularly in the scapular plane. •Great for people who feel stiff in overhead or reaching positions. 6. Greater Muscle Symmetry and Balance •Combining tools and motions prevents over-reliance on a single muscle group. •Helps correct imbalances between front/rear delts or dominant/nondominant sides. 7. Time Efficiency + Burn •This combo keeps your muscles under tension, boosting blood flow and endurance. •It also trains multiple muscle groups at once, making it efficient and metabolically demanding—even with lighter weight. 66 free workouts up here:
3:34

Shoulder Sculptors Key Benefits of Shoulder Exercises with Plate + Dumbbells + Twists 1. Comprehensive Shoulder Development •Using different tools and planes of motion hits all parts of the shoulder: •Front delts (anterior) •Side delts (lateral) •Rear delts (posterior) •Dumbbells provide isolated control, plates allow compound, rotational movements, and twists activate stabilizers. 2. Improved Rotator Cuff and Joint Stability •Rotational and twisting movements challenge the rotator cuff muscles and small stabilizers that protect the shoulder joint. •This helps prevent injuries and supports better control in pressing or pulling exercises. 3. Increased Core Engagement •Twisting and offset movements engage the obliques, transverse abdominis, and lower back. •You get a sneaky core workout while targeting shoulders—great for functional strength and spinal stability. 4. Functional Strength and Coordination •Using a plate for movements like halo circles, plate raises with twists, or around-the-worlds mimics real-life, multi-directional shoulder use. •Improves motor control, grip strength, and body coordination, which translates well to sports or physical labor. 5. Improved Mobility and Range of Motion •Dynamic twisting and plate work (especially with full-arm extensions) enhances shoulder mobility, particularly in the scapular plane. •Great for people who feel stiff in overhead or reaching positions. 6. Greater Muscle Symmetry and Balance •Combining tools and motions prevents over-reliance on a single muscle group. •Helps correct imbalances between front/rear delts or dominant/nondominant sides. 7. Time Efficiency + Burn •This combo keeps your muscles under tension, boosting blood flow and endurance. •It also trains multiple muscle groups at once, making it efficient and metabolically demanding—even with lighter weight. 66 free workouts up here:

Matthew Piper Jenks 🧲

48,687 просмотров • 1 год назад

Great stretch for people who sit at desks all day or deal with low back pain. It's called the Tactical Frog. One of the most overlooked areas of the lower body is the inner thigh aka. the adductor. Inflexible or weak adductors can reduce hip mobility as well as cause knee and low back pain. Improving your adductors improves your hip mobility, which is crucial for anyone that sits at a desk for long periods of time. How to do this: 1. Start with hands and knees on the ground. Neutral spine with shins on the ground. 2. Spread your knees apart as far as possible 3. Push your butt back to your ankles. Start on your hands first and if you're flexible enough use your forearms for support. With any stretch, you always go where your range of motion allows you to go. Do this for a set of 30-60 seconds daily and breathe while performing it. Your hips will thank you.
0:47

Great stretch for people who sit at desks all day or deal with low back pain. It's called the Tactical Frog. One of the most overlooked areas of the lower body is the inner thigh aka. the adductor. Inflexible or weak adductors can reduce hip mobility as well as cause knee and low back pain. Improving your adductors improves your hip mobility, which is crucial for anyone that sits at a desk for long periods of time. How to do this: 1. Start with hands and knees on the ground. Neutral spine with shins on the ground. 2. Spread your knees apart as far as possible 3. Push your butt back to your ankles. Start on your hands first and if you're flexible enough use your forearms for support. With any stretch, you always go where your range of motion allows you to go. Do this for a set of 30-60 seconds daily and breathe while performing it. Your hips will thank you.

Dan Go

967,225 просмотров • 3 лет назад

Use these tips to PERFECT your 45° Extensions and BULLETPROOF your Lower Back/Hamstrings/Glutes: 1) Set pad height so the top is at the base of your pelvis — this will give the hips freedom to move/ensure range of motion isn’t restricted 2) Neutral neck/spine — keep gaze fixed straight ahead 3) Bend at the waist 4) ROM ends at bottom just prior to back rounding (NO dynamic movement of the spine i.e. flexion) 5) Keep legs as straight as possible if you’re trying to bias Hams….bent knees encouraged if trying to bias Glutes 6) Bias will also depend angle of the base (steeper is more Hams…less steep is more Glutes) 7) Turn toes out so they’re at maybe 60° if trying to bias the Glutes…keep closer to 90° if trying to bias Hams 8) The pulley/plate loaded machine setup provides the best potential for loading but if you don’t have access to that, hold a plate AT YOUR HEAD to load this exercise or with your arms extended (as long as it doesn’t bottom out ROM too early)…if the weight you can hold isn’t enough, rock with single leg 9) As always, control the eccentric and act explosively (while still maintaining control) on the concentric 10) Refrain from HYPEREXTENDING at the top…just reach hip extension and start your descent 11) 5ish to 10ish rep range @ 0-2 RIR is ideal…1-3ish sets 1-2ish x per week
0:26

Use these tips to PERFECT your 45° Extensions and BULLETPROOF your Lower Back/Hamstrings/Glutes: 1) Set pad height so the top is at the base of your pelvis — this will give the hips freedom to move/ensure range of motion isn’t restricted 2) Neutral neck/spine — keep gaze fixed straight ahead 3) Bend at the waist 4) ROM ends at bottom just prior to back rounding (NO dynamic movement of the spine i.e. flexion) 5) Keep legs as straight as possible if you’re trying to bias Hams….bent knees encouraged if trying to bias Glutes 6) Bias will also depend angle of the base (steeper is more Hams…less steep is more Glutes) 7) Turn toes out so they’re at maybe 60° if trying to bias the Glutes…keep closer to 90° if trying to bias Hams 8) The pulley/plate loaded machine setup provides the best potential for loading but if you don’t have access to that, hold a plate AT YOUR HEAD to load this exercise or with your arms extended (as long as it doesn’t bottom out ROM too early)…if the weight you can hold isn’t enough, rock with single leg 9) As always, control the eccentric and act explosively (while still maintaining control) on the concentric 10) Refrain from HYPEREXTENDING at the top…just reach hip extension and start your descent 11) 5ish to 10ish rep range @ 0-2 RIR is ideal…1-3ish sets 1-2ish x per week

Dean Turner

42,493 просмотров • 11 дней назад