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Leg Extensions get a bad rap from the strength world as a “fluff” exercise. Not a “real” exercise like squats. No, they aren’t on par with squats for strength, power, or overall lower body muscle building capacity BUT they will absolutely put some meat onto your quads if squats...

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Andy Baker

5,758 subscribers

46,399 次观看 • 1 年前 •via X (Twitter)

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11 条评论

Gary Meyers 的头像
Gary Meyers1 年前

They’re so much more “painful” than squats. Most will disagree, but it’s probably because they’re doing them wrong (not enough resistance, too much swinging/inertia)

Andy Baker 的头像
Andy Baker1 年前

They are way more painful. I would rate heavy squats as overall “harder” but the localized acute pain from leg extensions is hard to rival in the gym. Many “hardcore” lifters are tested mentally the first few times being pushed on leg extensions and most will quit early due to that searing burn

HALF BAK'D 的头像
HALF BAK'D1 年前

Sumo wrestlers train to be unshakable, just like our Sumo Gummies💪 🔹 THCA-packed power 🔹 Massive 10Kmg strength 🔹 Flavor that hits HARD Are you ready to wrestle with the potency? #HALFBAKD #SumoGummies #THCA Shop now:

Blake McCarthy 的头像
Blake McCarthy1 年前

Also the best warmup for your knee tendons pre-squats! Maybe you won’t push as much weight but knees are a lot less creaky if I do a few sets of extensions first.

DANNY SULLIVAN MUSIC 的头像
DANNY SULLIVAN MUSIC1 年前

What do you think about one leg extensions?

Andy Baker 的头像
Andy Baker1 年前

Fine, I never liked them though. Just a preference thing.

Magister 的头像
Magister1 年前

I use them as warmups for all lower body exercises

Matthew 的头像
Matthew1 年前

What rep ranges do you use? I tend to use them as a higher rep (12+) finisher after compounds like squats.

Andy Baker 的头像
Andy Baker1 年前

Anywhere from 8-20. Most of my sets probably 10-15 range

finley 的头像
finley1 年前

I'd stop a tiny bit lower at the top - going too high can potentially be detrimental to patella tendon

Andy Baker 的头像
Andy Baker1 年前

If I’ve been doing them the same way for years with no pain why would I change my technique?

相关视频

Had done pin squats in the past when I was powerlifting. Usually for singles. And always in low bar. I actually did them as a deadlift assistance movement. Learned that from the old U of H powerlifting coach John Hudson who believed in heavy pin squats singles as a training tool for increasing leg drive off the floor. Haven’t done them in years. Did them today - in High Bar. And for 3 sets of 6-10 reps. Every fiber of my quads was on life support after. These are NOT the same as regular pause squats or box squats. Old dogs can learn new tricks.
1:28

Had done pin squats in the past when I was powerlifting. Usually for singles. And always in low bar. I actually did them as a deadlift assistance movement. Learned that from the old U of H powerlifting coach John Hudson who believed in heavy pin squats singles as a training tool for increasing leg drive off the floor. Haven’t done them in years. Did them today - in High Bar. And for 3 sets of 6-10 reps. Every fiber of my quads was on life support after. These are NOT the same as regular pause squats or box squats. Old dogs can learn new tricks.

Andy Baker

12,006 次观看 • 9 个月前

I have a love-hate relationship with hip thrusts 😆 They are probably the best exercise for my glutes as that’s definitely where I feel them, but they are absolutely exhausting 😂 #hipthrust #workingout #strength #feeltheburn #blonde
0:21

I have a love-hate relationship with hip thrusts 😆 They are probably the best exercise for my glutes as that’s definitely where I feel them, but they are absolutely exhausting 😂 #hipthrust #workingout #strength #feeltheburn #blonde

English Rose

13,016 次观看 • 1 年前

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 次观看 • 9 个月前

The 2nd in the 007 series was as Cold War as they come, and all the magnificent for it. FROM RUSSIA WITH LOVE (1963) I know a few people who aren’t keen on this Bond, but they can do one as far as I’m concerned. I love it.
1:47

The 2nd in the 007 series was as Cold War as they come, and all the magnificent for it. FROM RUSSIA WITH LOVE (1963) I know a few people who aren’t keen on this Bond, but they can do one as far as I’m concerned. I love it.

Michael Warburton

17,327 次观看 • 3 个月前

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 次观看 • 9 个月前

I haven’t updated in a while but waited for a big one. I’ve had a goal of getting leg movement in the pool to on land. I was able to do elevated squats with no assistance and repped out 50-60 of them. You can do anything with God and an amazing support system. #WhyNotMe? 👑⚡️🙏🏾❤️‍🔥
0:34

I haven’t updated in a while but waited for a big one. I’ve had a goal of getting leg movement in the pool to on land. I was able to do elevated squats with no assistance and repped out 50-60 of them. You can do anything with God and an amazing support system. #WhyNotMe? 👑⚡️🙏🏾❤️‍🔥

Jordan⚡Bolton

57,127 次观看 • 3 年前

Forget the leisurely post-meal stroll — short bursts of vigorous exercise pack a much bigger punch Performing "exercise snacks", like bodyweight squats, before or after meals significantly reduces blood sugar spikes, especially for those with metabolic issues The secret? Generating lactate, which primes glucose transporters to clear sugar from your bloodstream If you're indulging in gelato or a celebratory feast, the solution to damage control could be as simple as a few minutes of air squats immediately after
2:09

Forget the leisurely post-meal stroll — short bursts of vigorous exercise pack a much bigger punch Performing "exercise snacks", like bodyweight squats, before or after meals significantly reduces blood sugar spikes, especially for those with metabolic issues The secret? Generating lactate, which primes glucose transporters to clear sugar from your bloodstream If you're indulging in gelato or a celebratory feast, the solution to damage control could be as simple as a few minutes of air squats immediately after

FoundMyFitness Clips

46,162 次观看 • 1 年前

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

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

Alex Bernier

701,484 次观看 • 3 年前

Leg extension tips ⬇️ Some things I have to correct with a lot of clients. 1) Stop kicking the weight up and focus on “dragging” the weight up with your quads…let the quads move the load. 2) FULL extension at the top…this is the only exercise in the gym that allows us to get the quads “fully short” in absence of the hips. Milk the most out of every rep. 3) Don’t lose all tension on the eccentric by “dropping the load” just have a decent element of control. Let the quads work and not just gravity. 4) For me this isn’t an exercise I really wanna load below sets of 8-10. The sweet spot for most tends to be that 10-20 zone as it allows you to focus on the above instead of just “shifting weight” 5) Attack this movement with the respect it deserves. This isn’t just a “pump and fluff” movement by any means. Anyone who trains these hard knows this. It’s an absolute bastard of an exercise when done correctly! Do them properly! Take these on board 🤝
1:17

Leg extension tips ⬇️ Some things I have to correct with a lot of clients. 1) Stop kicking the weight up and focus on “dragging” the weight up with your quads…let the quads move the load. 2) FULL extension at the top…this is the only exercise in the gym that allows us to get the quads “fully short” in absence of the hips. Milk the most out of every rep. 3) Don’t lose all tension on the eccentric by “dropping the load” just have a decent element of control. Let the quads work and not just gravity. 4) For me this isn’t an exercise I really wanna load below sets of 8-10. The sweet spot for most tends to be that 10-20 zone as it allows you to focus on the above instead of just “shifting weight” 5) Attack this movement with the respect it deserves. This isn’t just a “pump and fluff” movement by any means. Anyone who trains these hard knows this. It’s an absolute bastard of an exercise when done correctly! Do them properly! Take these on board 🤝

Francis Melia

33,100 次观看 • 8 个月前

on today's episode of Swole as a Service i brought dearest Miranda Nover of Fort to the gym to do a leg workout (she did it. i'm not beating the skips leg day allegations). we talked all things fitness wearables also naturally on a leg day i made her hit chest with max pushups in 60s... 00:30 Leg day schedule 00:53 Back squats + Why isn’t there a device for strength training? 02:00 Hip thrusts + What do fitness wearables track? 04:45 Bulgarian split squats + How will fitness wearables change our lives? 06:16 The Chestmaxxer Challenge + The future of fitness wearables
8:33

on today's episode of Swole as a Service i brought dearest Miranda Nover of Fort to the gym to do a leg workout (she did it. i'm not beating the skips leg day allegations). we talked all things fitness wearables also naturally on a leg day i made her hit chest with max pushups in 60s... 00:30 Leg day schedule 00:53 Back squats + Why isn’t there a device for strength training? 02:00 Hip thrusts + What do fitness wearables track? 04:45 Bulgarian split squats + How will fitness wearables change our lives? 06:16 The Chestmaxxer Challenge + The future of fitness wearables

atlas

59,823 次观看 • 3 个月前

“No matter what I do I can never seem to get my Lower Lats to pop” The solution: - Watch this video - Go to the gym - Set up a bench by the cable tower - Do this exercise exactly as the video shows - Thank me when your Lats absolutely EXPLODE with growth
0:35

“No matter what I do I can never seem to get my Lower Lats to pop” The solution: - Watch this video - Go to the gym - Set up a bench by the cable tower - Do this exercise exactly as the video shows - Thank me when your Lats absolutely EXPLODE with growth

Dean Turner

76,532 次观看 • 5 个月前

Every gym day is leg day for me. My arms and shoulders like to try and look all dramatic so I try not to pay them too much attention at all. I see a lot of videos with the general assumption that ALL women struggle with upper body strength or definition. This is definitely false. And you’ll even hear some female fitness influencers try to claim it. Women belittling other women who are afraid they will get too bulky as if it’s not possible. Simply because they themselves struggled. We are all different. For me lower body was the struggle. I was raised in the era where we were suppose to be defined but dainty. But try as I might if I’m healthy I’m just not dainty. So I do hold myself back. 🥹. Anyway everyone is built different and yes some of us do avoid getting too bulky cuz we are genetically beasts. Rawr or something like that. 😗
0:48

Every gym day is leg day for me. My arms and shoulders like to try and look all dramatic so I try not to pay them too much attention at all. I see a lot of videos with the general assumption that ALL women struggle with upper body strength or definition. This is definitely false. And you’ll even hear some female fitness influencers try to claim it. Women belittling other women who are afraid they will get too bulky as if it’s not possible. Simply because they themselves struggled. We are all different. For me lower body was the struggle. I was raised in the era where we were suppose to be defined but dainty. But try as I might if I’m healthy I’m just not dainty. So I do hold myself back. 🥹. Anyway everyone is built different and yes some of us do avoid getting too bulky cuz we are genetically beasts. Rawr or something like that. 😗

Liz Katz

208,819 次观看 • 1 年前

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

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

Francis Melia

16,167 次观看 • 8 个月前

I’m back! Planet Fitness is plenty hardcore for my leg day right now. 😂 First leg day with my new hip. Leg extensions, leg curls, banded hip thrusts, banded adductor, abductor, and front leg raise, calf raises, and hyperextensions. As soon as the swelling in my quads calm down, I’ll toss in 90 degree goblet squats and RDL. This is a dream, my mobility and lack of pain is AWESOME! So glad I got this new hip.
0:35

I’m back! Planet Fitness is plenty hardcore for my leg day right now. 😂 First leg day with my new hip. Leg extensions, leg curls, banded hip thrusts, banded adductor, abductor, and front leg raise, calf raises, and hyperextensions. As soon as the swelling in my quads calm down, I’ll toss in 90 degree goblet squats and RDL. This is a dream, my mobility and lack of pain is AWESOME! So glad I got this new hip.

Marc Lobliner - IFBB Pro

16,530 次观看 • 1 个月前

Lower body mechanics to throw 95 mph. There are four things about the lower body that I wish I knew when I was a 16 year old throwing 78 miles an hour and trying to throw 90 miles an hour and beyond. The first is the leg lift and how well you're able to start creating momentum toward the target. One of the biggest mistakes people make is thinking they need to fall forward as soon as they lift their leg to create drift. What worked for me was coming to a balance point first and then starting to shift my weight from there. That's still a form of drift, and you see a lot of Japanese pitchers do this, like Yoshinobu Yamamoto. The second component is the back leg and how it creates linear momentum toward the target. One of the biggest mistakes I made was diving too much into the quad. I'd get onto my toes and sink into my quad, which led to less power and actually made rotating much harder. Another mistake I made was squatting as deep as possible into the back leg, almost like a pistol squat. What actually helped me was simply dropping down as quickly as possible. I let gravity pull me down. If you've created enough drift, even just a slight drift, that drop will create linear momentum down the mound. The third component is getting the pelvis to rotate into foot plant. The biggest thing here is matching your pelvis plane of rotation and making sure the pelvis rotates down into foot plant rather than rotating upward. One of my favorite cues for this is to slam the knee down or get onto your shoelaces. The last component is simple. It's the lead leg block. You're trying to block all of the momentum you've created like your life depends on it. For me, I tried to extend as high as I could. That actually helped my pelvis continue to rotate because as the front leg extends, the pelvis gets more open. Those are the four things I wish I knew about the lower body when I was trying to gain pitching velocity.
1:34

Lower body mechanics to throw 95 mph. There are four things about the lower body that I wish I knew when I was a 16 year old throwing 78 miles an hour and trying to throw 90 miles an hour and beyond. The first is the leg lift and how well you're able to start creating momentum toward the target. One of the biggest mistakes people make is thinking they need to fall forward as soon as they lift their leg to create drift. What worked for me was coming to a balance point first and then starting to shift my weight from there. That's still a form of drift, and you see a lot of Japanese pitchers do this, like Yoshinobu Yamamoto. The second component is the back leg and how it creates linear momentum toward the target. One of the biggest mistakes I made was diving too much into the quad. I'd get onto my toes and sink into my quad, which led to less power and actually made rotating much harder. Another mistake I made was squatting as deep as possible into the back leg, almost like a pistol squat. What actually helped me was simply dropping down as quickly as possible. I let gravity pull me down. If you've created enough drift, even just a slight drift, that drop will create linear momentum down the mound. The third component is getting the pelvis to rotate into foot plant. The biggest thing here is matching your pelvis plane of rotation and making sure the pelvis rotates down into foot plant rather than rotating upward. One of my favorite cues for this is to slam the knee down or get onto your shoelaces. The last component is simple. It's the lead leg block. You're trying to block all of the momentum you've created like your life depends on it. For me, I tried to extend as high as I could. That actually helped my pelvis continue to rotate because as the front leg extends, the pelvis gets more open. Those are the four things I wish I knew about the lower body when I was trying to gain pitching velocity.

Josh Gessner

37,809 次观看 • 3 个月前

What’s the best way to load into your back leg. When I threw 95, I tried to get as deep as possible and load into my back leg as much as I could. The way I got to 98 was by speeding up the drop and getting into my back leg as quickly as possible. As I’m training to throw a hundred miles an hour, I’m starting to think about it differently. Instead of dropping into my back leg and getting as deep as possible, I like to feel more of an impulse. I’m putting force into the ground and the ground pushes back and gives me a burst of energy toward the plate. Studies have shown that the guys with the best impulse from their back leg throw the hardest. That means putting the most force into the ground for the longest amount of time. When you see this, you get guys like Shane McLanahan, Misiorowski, and Strider who look like they’re almost jumping down the mound. They’re really just putting so much force into the ground that it propels them forward. The key for me is I don’t want to put force into the ground by tensing up. I don’t want it to feel like a single leg squat. It should feel more like a max effort jump. The quicker I go down, the higher I’m able to jump. That lets me take better advantage of the stretch shortening cycle and improve my impulse.
1:03

What’s the best way to load into your back leg. When I threw 95, I tried to get as deep as possible and load into my back leg as much as I could. The way I got to 98 was by speeding up the drop and getting into my back leg as quickly as possible. As I’m training to throw a hundred miles an hour, I’m starting to think about it differently. Instead of dropping into my back leg and getting as deep as possible, I like to feel more of an impulse. I’m putting force into the ground and the ground pushes back and gives me a burst of energy toward the plate. Studies have shown that the guys with the best impulse from their back leg throw the hardest. That means putting the most force into the ground for the longest amount of time. When you see this, you get guys like Shane McLanahan, Misiorowski, and Strider who look like they’re almost jumping down the mound. They’re really just putting so much force into the ground that it propels them forward. The key for me is I don’t want to put force into the ground by tensing up. I don’t want it to feel like a single leg squat. It should feel more like a max effort jump. The quicker I go down, the higher I’m able to jump. That lets me take better advantage of the stretch shortening cycle and improve my impulse.

Josh Gessner

18,301 次观看 • 8 个月前

🚨 Most people do squats wrong for real results after 40. Regular squats build strength. But they miss the explosive power their body needs to stay strong, mobile, and independent as you age. Enter squat jumps. This movement is a plyometric squat upgrade that fires up fast-twitch muscle fibers, one that builds strength and power. They also torch calories, and trigger bone remodeling through impact. Studies show just weeks of jump training can boost vertical jump height by ~25%. I see the vicious cycle all the time: declining muscle power → poor balance → higher fall risk → loss of independence. Squat jumps break this cycle by building explosive strength in your quads, glutes, hamstrings, core, while supporting bone density. Try this: 3 sets of 8-10 squat jumps. 1.Stand with feet shoulder-width apart. 2.Squat down. 3.Propel upward into a jump. soft and repeat. No equipment needed. Are you ready to jumpstart your power? #LongevityTraining #StrengthAfter40 #SquatJumps
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🚨 Most people do squats wrong for real results after 40. Regular squats build strength. But they miss the explosive power their body needs to stay strong, mobile, and independent as you age. Enter squat jumps. This movement is a plyometric squat upgrade that fires up fast-twitch muscle fibers, one that builds strength and power. They also torch calories, and trigger bone remodeling through impact. Studies show just weeks of jump training can boost vertical jump height by ~25%. I see the vicious cycle all the time: declining muscle power → poor balance → higher fall risk → loss of independence. Squat jumps break this cycle by building explosive strength in your quads, glutes, hamstrings, core, while supporting bone density. Try this: 3 sets of 8-10 squat jumps. 1.Stand with feet shoulder-width apart. 2.Squat down. 3.Propel upward into a jump. soft and repeat. No equipment needed. Are you ready to jumpstart your power? #LongevityTraining #StrengthAfter40 #SquatJumps

Kristie Leong M.D.

53,672 次观看 • 2 个月前

Qullamaggie on His Friends That Started Trading With Him “Yeah, some of them. Some of them started up. You know some of them tried trading unsuccessfully. Two of my friends actually started trading; they traded for like a year, but yeah they didn’t have much success. They could have had success if they had stuck to it, but they got bored and they thought, you know, everyone thinks. You know, but it takes years and years and years, and that’s really the only difference between successful traders and unsuccessful traders. Because the successful ones don’t give up. They stick with it even if they blow up. They come back; they go back to trading. That’s what I did several times. I could just I could have just given up and you know finished my studies and gone to work. You know, worked at a regular job. And now I make as much money in a year that I would have made in a lifetime having a regular job. So dropping out of school was the best decision I’ve ever made. The funny thing is most of my friends don’t really know how much; how successful I am. Like they think I’m making like as much money as I would in a normal job.”
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Qullamaggie on His Friends That Started Trading With Him “Yeah, some of them. Some of them started up. You know some of them tried trading unsuccessfully. Two of my friends actually started trading; they traded for like a year, but yeah they didn’t have much success. They could have had success if they had stuck to it, but they got bored and they thought, you know, everyone thinks. You know, but it takes years and years and years, and that’s really the only difference between successful traders and unsuccessful traders. Because the successful ones don’t give up. They stick with it even if they blow up. They come back; they go back to trading. That’s what I did several times. I could just I could have just given up and you know finished my studies and gone to work. You know, worked at a regular job. And now I make as much money in a year that I would have made in a lifetime having a regular job. So dropping out of school was the best decision I’ve ever made. The funny thing is most of my friends don’t really know how much; how successful I am. Like they think I’m making like as much money as I would in a normal job.”

Lone

37,714 次观看 • 10 个月前