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Single Arm Dumbbell Rows Here are some tips to make these LAT FOCUSED: - Torso parallel to ground - Head/neck neutral - Strong brace with off hand - Grip back of DB handle so it tilts down - Drive DB toward hip pocket - Elbow tight to body -... show more

Dean Turner

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46,695 Aufrufe • vor 6 Monaten •via X (Twitter)

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Single arm cable lat row has been a GREAT addition to my back days Always good to hit them from a different angle than your regular pulldown Tips: - neutral grip - think about driving elbow into hips, but do NOT bring elbow past and behind your back - keep the shoulder of the arm you're working down, and as far from your ear as you can - good stretch at front - go LIGHT on these - really find the lats here

Single arm cable lat row has been a GREAT addition to my back days Always good to hit them from a different angle than your regular pulldown Tips: - neutral grip - think about driving elbow into hips, but do NOT bring elbow past and behind your back - keep the shoulder of the arm you're working down, and as far from your ear as you can - good stretch at front - go LIGHT on these - really find the lats here

MM

57,009 Aufrufe • vor 6 Monaten

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

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

Jeromy Bryk- Strength and Physique Coach

13,678 Aufrufe • vor 8 Monaten

The Biceps and Brachialis are strong decelerators of the elbow extension component of throwing which is why it is a common location for day 1 soreness ❤️Give yourself some soft tissue love with these Biceps Tack and Pump techniques + The Throwing Arm Myofascial Stretch 🔑Pin down the Biceps in a shortened position (bent elbow) and lengthen/glide it by maintaining pressure and extending the elbow. Work up and down the belly of the muscle 🔥 You can make this a little more specific to the biceps by adding in pronation with will elongate the biceps even further If the biceps shortens over time, there are two common outcomes: ⚾️ Loss of Elbow Extension Range of Motion ⚾️ Forward tipping of the throwing shoulder Neither are Ideal ** This needs to be done combined with a holistic approach of an S&C program and proper workload management as some common causes of this can be poor workload dosing or simply lack of strength

The Biceps and Brachialis are strong decelerators of the elbow extension component of throwing which is why it is a common location for day 1 soreness ❤️Give yourself some soft tissue love with these Biceps Tack and Pump techniques + The Throwing Arm Myofascial Stretch 🔑Pin down the Biceps in a shortened position (bent elbow) and lengthen/glide it by maintaining pressure and extending the elbow. Work up and down the belly of the muscle 🔥 You can make this a little more specific to the biceps by adding in pronation with will elongate the biceps even further If the biceps shortens over time, there are two common outcomes: ⚾️ Loss of Elbow Extension Range of Motion ⚾️ Forward tipping of the throwing shoulder Neither are Ideal ** This needs to be done combined with a holistic approach of an S&C program and proper workload management as some common causes of this can be poor workload dosing or simply lack of strength

Armored Heat

15,518 Aufrufe • vor 6 Monaten

Triceps Rollbacks are a tried and true accessory movement For Bench Press strength Ive been working these back into the mix pretty heavy over the past year or so and have led to some great bench press results. ✔️Rollbacks hit all 3 heads of the triceps, developing KEY elbow extension strength for the bench press. Typically the stronger I get on these, the stronger and more explosive my bench feels as im able to load my triceps better. It’s important to remember when you perform these, that they arent a “skull crusher” - youre literally letting the weight roll back at the bottom and extending up. Try to touch the head of the DB to your delt. Bookmark this for your next bench session!

Triceps Rollbacks are a tried and true accessory movement For Bench Press strength Ive been working these back into the mix pretty heavy over the past year or so and have led to some great bench press results. ✔️Rollbacks hit all 3 heads of the triceps, developing KEY elbow extension strength for the bench press. Typically the stronger I get on these, the stronger and more explosive my bench feels as im able to load my triceps better. It’s important to remember when you perform these, that they arent a “skull crusher” - youre literally letting the weight roll back at the bottom and extending up. Try to touch the head of the DB to your delt. Bookmark this for your next bench session!

Jeromy Bryk | Strength+Physique Coach💯

277,986 Aufrufe • vor 8 Monaten

🚨BREAKING: A man was just filmed going limp… after multiple ICE agents pinned him face down, in Burlingame, California. ICE agents were seen piled on top of a man, while he was face down on the ground… with multiple agents putting their full weight on top of him. Moments later, they roll him over, you see his body completely limp, and he appears to be unconscious. Think about how far that had to go for his body to shut down like that. Think about how much pressure, how long, how intense it had to be… for someone to go unconscious. Because that’s not “routine,” or “standard.” At least 17 states have already passed laws banning, or severely restricting, chokeholds, and neck restraints, by law enforcement. Why? Because this is how people die. Because once someone is face down… with weight on their back… oxygen gets cut off. We’ve seen this before, and yet, here we are again… Watching a body go limp on camera. And the only reason this isn’t being explained away by DHS… is because he woke back up. If he hadn’t… What would they have said happened?

🚨BREAKING: A man was just filmed going limp… after multiple ICE agents pinned him face down, in Burlingame, California. ICE agents were seen piled on top of a man, while he was face down on the ground… with multiple agents putting their full weight on top of him. Moments later, they roll him over, you see his body completely limp, and he appears to be unconscious. Think about how far that had to go for his body to shut down like that. Think about how much pressure, how long, how intense it had to be… for someone to go unconscious. Because that’s not “routine,” or “standard.” At least 17 states have already passed laws banning, or severely restricting, chokeholds, and neck restraints, by law enforcement. Why? Because this is how people die. Because once someone is face down… with weight on their back… oxygen gets cut off. We’ve seen this before, and yet, here we are again… Watching a body go limp on camera. And the only reason this isn’t being explained away by DHS… is because he woke back up. If he hadn’t… What would they have said happened?

Jesus Freakin Congress

64,193 Aufrufe • vor 3 Monaten

Yeah, I know the Mookie video gets overused… but what he says here is absolute gold. Some of the best info on social media, period. Mookie shows how going back lets the lat pull the top arm. In a game, when he lets that move flow into the ground, the chain fires correctly: ground → pelvis → torso/lat → hands. That’s why the barrel turns from the middle instead of being pushed. Trevor Bauer explains the same thing on the mound: rotation pulls the lat, the arm just whips through. Swing or throw it’s the same principle. Stay connected, let rotation compress into landing, and the sequence works. Cut it off, and you’re just pushing. And here’s the truth: Once you understand this connection as a parent or coach, you can’t mess a kid up it’s how the body naturally moves around center mass. The mistake comes from listening to people who’ve never taken health or fitness seriously. If they don’t understand how the body sequences, they’ll lead you down the wrong road. This isn’t a “method.” It’s just how the body works. And the barrel path? It’s not something you force behind center it happens because the sequence is right.

Yeah, I know the Mookie video gets overused… but what he says here is absolute gold. Some of the best info on social media, period. Mookie shows how going back lets the lat pull the top arm. In a game, when he lets that move flow into the ground, the chain fires correctly: ground → pelvis → torso/lat → hands. That’s why the barrel turns from the middle instead of being pushed. Trevor Bauer explains the same thing on the mound: rotation pulls the lat, the arm just whips through. Swing or throw it’s the same principle. Stay connected, let rotation compress into landing, and the sequence works. Cut it off, and you’re just pushing. And here’s the truth: Once you understand this connection as a parent or coach, you can’t mess a kid up it’s how the body naturally moves around center mass. The mistake comes from listening to people who’ve never taken health or fitness seriously. If they don’t understand how the body sequences, they’ll lead you down the wrong road. This isn’t a “method.” It’s just how the body works. And the barrel path? It’s not something you force behind center it happens because the sequence is right.

John Sangillo

100,268 Aufrufe • vor 11 Monaten

⚾️ It is no secret that elbow injuries, specifically UCL injuries, have been on a rise in recent years ➡️ The reason for this is so multi-factorial that it is impossible to pinpoint any 1 reason for an injury 💪 With the constant improvement in the development of pitchers, both skill side and S&C, we are seeing an increase in velocity across all levels of baseball 🎟This is obviously a Great thing for Punching Tickets but also leads to more forces being passed through the medial elbow 🔥There are really 3 proactive actions we actions we can take to counteract this: 1) Address pitching mechanics if there are deficiencies 2) Appropriately manage chronic/acute AND Total workloads 3) Increase the capacity and stress the elbow can handle 🔥 We will specifically dive in to the 3rd component of this in this thread. In short, the answer is simple, GET STRONG FOREARMS 3 WAYS VALGUS FORCE IS DISPERSED ✅ Radiocapitellar Joint Compression When a valgus stress is applied to the elbow, it is attempting to open up or gap the medial (inside) portion of the elbow. This is also the Orthopedic Test for a UCL injury. While this force is trying to gap the medial portion of the elbow, it is also compressing the lateral side. When the radius and lateral humerus compress, this acts as a stopping point for the elbow going into that valgus motion ✅ Forearm Musculature In addition to the UCL on the medial side of the elbow, there is also a group of forearm muscles that span that area and attach to the same portion of the elbow, the medial epicondyle. These muscles include: Pronator Teres, Flexor Carpi Ulnaris, Flexor Carpi Radialis, Flexor Digitorum Superfiscialis, and the Palmaris Longus. With that specific attachment to the medial epicondyle and their respective distal attachments, these do a great job of accepting the valgus force and protecting the UCL. There is some research that states FCU does the best job of the muscles listed, but we believe the best action is to strengthen all of them. The best ways to attack this is with movements including: finger flexion, wrist flexion, Ulnar deviation (moving pinky towards medial elbow), and Pronation of the forearm ✅ Ulnar Collateral Ligament (UCL) What doesn’t get absorbed by the first two structures is placed on the UCL. Previous research has shown that a UCL with no other structures involved is able to withstand ~35 nm of force before failure The Problem is: Every Pitch produces far more than 35nm of Valgus Stress. This shows us just how important the other 2 mechanisms are! * Exercises in the videos should be a complement to your entire S&C Program and is not designed to replace it

⚾️ It is no secret that elbow injuries, specifically UCL injuries, have been on a rise in recent years ➡️ The reason for this is so multi-factorial that it is impossible to pinpoint any 1 reason for an injury 💪 With the constant improvement in the development of pitchers, both skill side and S&C, we are seeing an increase in velocity across all levels of baseball 🎟This is obviously a Great thing for Punching Tickets but also leads to more forces being passed through the medial elbow 🔥There are really 3 proactive actions we actions we can take to counteract this: 1) Address pitching mechanics if there are deficiencies 2) Appropriately manage chronic/acute AND Total workloads 3) Increase the capacity and stress the elbow can handle 🔥 We will specifically dive in to the 3rd component of this in this thread. In short, the answer is simple, GET STRONG FOREARMS 3 WAYS VALGUS FORCE IS DISPERSED ✅ Radiocapitellar Joint Compression When a valgus stress is applied to the elbow, it is attempting to open up or gap the medial (inside) portion of the elbow. This is also the Orthopedic Test for a UCL injury. While this force is trying to gap the medial portion of the elbow, it is also compressing the lateral side. When the radius and lateral humerus compress, this acts as a stopping point for the elbow going into that valgus motion ✅ Forearm Musculature In addition to the UCL on the medial side of the elbow, there is also a group of forearm muscles that span that area and attach to the same portion of the elbow, the medial epicondyle. These muscles include: Pronator Teres, Flexor Carpi Ulnaris, Flexor Carpi Radialis, Flexor Digitorum Superfiscialis, and the Palmaris Longus. With that specific attachment to the medial epicondyle and their respective distal attachments, these do a great job of accepting the valgus force and protecting the UCL. There is some research that states FCU does the best job of the muscles listed, but we believe the best action is to strengthen all of them. The best ways to attack this is with movements including: finger flexion, wrist flexion, Ulnar deviation (moving pinky towards medial elbow), and Pronation of the forearm ✅ Ulnar Collateral Ligament (UCL) What doesn’t get absorbed by the first two structures is placed on the UCL. Previous research has shown that a UCL with no other structures involved is able to withstand ~35 nm of force before failure The Problem is: Every Pitch produces far more than 35nm of Valgus Stress. This shows us just how important the other 2 mechanisms are! * Exercises in the videos should be a complement to your entire S&C Program and is not designed to replace it

Armored Heat

33,221 Aufrufe • vor 3 Jahren

Was This a Stonewall Penalty? Breaking Down Khusanov’s Challenge on João Pedro The Positioning: Joao Pedro is in full control of the ball, driving into the Manchester City penalty box. Rather than trailing behind, Khusanov has actually recovered enough ground to get alongside and slightly ahead of Joao Pedro. Khusanov is cutting across Pedro's running path to get his body between the attacker and the ball. The Contact: In this exact moment, Khusanov is not pushing Joao Pedro in the back. Instead, Khusanov is leaning his body weight leftwards into Joao Pedro to shield the ball. It is actually Joao Pedro who has his left arm extended with his hand resting on Khusanov's back/shoulder area as they battle for position. In football, a defender is allowed to step across an attacker and use their body to shield the ball once they have established position, provided it is within playing distance of the ball. Since Khusanov is using his body to block the run and it's shoulder-to-shoulder (with Pedro's hand on him), this changes the dynamic completely from a "push." Looking at this specific angle, it looks much more like a standard physical battle where the defender successfully "boxes out" the attacker. Because Khusanov uses his body positioning legally to ease Pedro off the ball rather than illegally shoving him from behind, the referee’s decision not to award a penalty is the correct one.

Was This a Stonewall Penalty? Breaking Down Khusanov’s Challenge on João Pedro The Positioning: Joao Pedro is in full control of the ball, driving into the Manchester City penalty box. Rather than trailing behind, Khusanov has actually recovered enough ground to get alongside and slightly ahead of Joao Pedro. Khusanov is cutting across Pedro's running path to get his body between the attacker and the ball. The Contact: In this exact moment, Khusanov is not pushing Joao Pedro in the back. Instead, Khusanov is leaning his body weight leftwards into Joao Pedro to shield the ball. It is actually Joao Pedro who has his left arm extended with his hand resting on Khusanov's back/shoulder area as they battle for position. In football, a defender is allowed to step across an attacker and use their body to shield the ball once they have established position, provided it is within playing distance of the ball. Since Khusanov is using his body to block the run and it's shoulder-to-shoulder (with Pedro's hand on him), this changes the dynamic completely from a "push." Looking at this specific angle, it looks much more like a standard physical battle where the defender successfully "boxes out" the attacker. Because Khusanov uses his body positioning legally to ease Pedro off the ball rather than illegally shoving him from behind, the referee’s decision not to award a penalty is the correct one.

Nuel

12,060 Aufrufe • vor 3 Monaten

Some nice changes here with one of my students We've basically been working on keeping the club more in front of the body during the backswing In the "Before", you can see he gets the club a little flat at lead arm parallel (P3), & the arms are really deep. This created a lot of over draws from a ball flight perspective So we worked on getting the takeaway feeling more outside & trying to hinge the club as vertical as he can at lead arm parallel (P3) This has helped him keep the club more in front of him. Now I wan't to tackle the trail forearm & lead wrist structure at the top 👊 If you are interested in working with me on your game, DM me & let's chat. I'll answer you directly. No "staff"... No AI bot... me. Let's chat 🙂

Some nice changes here with one of my students We've basically been working on keeping the club more in front of the body during the backswing In the "Before", you can see he gets the club a little flat at lead arm parallel (P3), & the arms are really deep. This created a lot of over draws from a ball flight perspective So we worked on getting the takeaway feeling more outside & trying to hinge the club as vertical as he can at lead arm parallel (P3) This has helped him keep the club more in front of him. Now I wan't to tackle the trail forearm & lead wrist structure at the top 👊 If you are interested in working with me on your game, DM me & let's chat. I'll answer you directly. No "staff"... No AI bot... me. Let's chat 🙂

Ryan Mouque

33,978 Aufrufe • vor 10 Tagen

Here’s a back angle of the same play. This is a clean play IMO. I see some mild contact here, but no tackle “from behind” is performed which has been alluded to by some. Jakob is not a dirty player and has never proven to be. Kuithe plants with his left leg at the top of the route and you see a slight buckling inward of the left knee (valgus force which is typical in ACL tears.) This is normal contact with a TE/DB at the top of a route. Jakob disengages with his body after the initial contact. It appears to be a left knee injury. Possibly an ACL tear with some collateral damage based off the mechanism. Kuithe begins to hobble after the plant and eventually falls to the turf. Kuithe, in 2022 suffered an ACL injury and meniscus tear to his right knee. Data shows that once you’ve had an ACL Injury, there is a higher risk of injuring your opposite knee than your reconstructed knee. Furthermore, there is increasing data supporting the elevated risk of ACL injuries correlated to turf as well as style and type of cleats. My heart goes out to Kuithe.

Here’s a back angle of the same play. This is a clean play IMO. I see some mild contact here, but no tackle “from behind” is performed which has been alluded to by some. Jakob is not a dirty player and has never proven to be. Kuithe plants with his left leg at the top of the route and you see a slight buckling inward of the left knee (valgus force which is typical in ACL tears.) This is normal contact with a TE/DB at the top of a route. Jakob disengages with his body after the initial contact. It appears to be a left knee injury. Possibly an ACL tear with some collateral damage based off the mechanism. Kuithe begins to hobble after the plant and eventually falls to the turf. Kuithe, in 2022 suffered an ACL injury and meniscus tear to his right knee. Data shows that once you’ve had an ACL Injury, there is a higher risk of injuring your opposite knee than your reconstructed knee. Furthermore, there is increasing data supporting the elevated risk of ACL injuries correlated to turf as well as style and type of cleats. My heart goes out to Kuithe.

Ben Criddle

135,561 Aufrufe • vor 1 Jahr

Facial reconstruction based on skh001, a 6,400-year-old woman from Skhirat-Rouazi, Morocco The individual was buried in a supine position with slight rightward lateralization, oriented north–south. The head was in anterior and right lateral flexion, originally directed upward and slightly toward the northeast. The body was tightly arranged: upper limbs close to the torso, with the right forearm flexed toward the face and the left arm extended toward the pelvis. The lower limbs were strongly flexed (heels near the buttocks), likely due to constraints of the burial pit. At least four ceramic vessels were present in the burial: one complete vessel placed on the pelvis, with others intentionally broken and deposited around the abdominal and lumbar regions. Additional fragments in the thoracic area derive from these vessels. A pebble was found near the left elbow. The fill consisted of reddish silty sediment with localized gray-black deposits (possibly manganese or ash). She was approximately 158 cm tall and carried mtDNA haplogroup M1a1b. Her autosomal DNA was mainly composed of Levant_N-like and Natufian-like ancestry, with some, likely local, Iberomaurusian component.

Facial reconstruction based on skh001, a 6,400-year-old woman from Skhirat-Rouazi, Morocco The individual was buried in a supine position with slight rightward lateralization, oriented north–south. The head was in anterior and right lateral flexion, originally directed upward and slightly toward the northeast. The body was tightly arranged: upper limbs close to the torso, with the right forearm flexed toward the face and the left arm extended toward the pelvis. The lower limbs were strongly flexed (heels near the buttocks), likely due to constraints of the burial pit. At least four ceramic vessels were present in the burial: one complete vessel placed on the pelvis, with others intentionally broken and deposited around the abdominal and lumbar regions. Additional fragments in the thoracic area derive from these vessels. A pebble was found near the left elbow. The fill consisted of reddish silty sediment with localized gray-black deposits (possibly manganese or ash). She was approximately 158 cm tall and carried mtDNA haplogroup M1a1b. Her autosomal DNA was mainly composed of Levant_N-like and Natufian-like ancestry, with some, likely local, Iberomaurusian component.

Ancestral Whispers

159,767 Aufrufe • vor 4 Monaten

Becoming an elite thrower doesn’t happen by accident. Here are two more catch-play drills from our “Spin Cycle” progression that teach players how to make throws when the play takes their eyes and body away from the target. These are 2 of the 20 throwing drills my teams execute daily in progression. I promise they work. When taught correctly and reinforced every day, players gain confidence, make more plays, and ultimately help teams win more games. Our Dirt Bro “Most Important 20 Minutes of Practice” throwing routine is designed to build advanced throwers and separate elite defenders from the rest. This isn’t random catch play. It’s a daily progression built to improve arm action, accuracy, footwork, body control, and game-like throwing instincts. Train with purpose. Defend at a different level. Get it here:

Becoming an elite thrower doesn’t happen by accident. Here are two more catch-play drills from our “Spin Cycle” progression that teach players how to make throws when the play takes their eyes and body away from the target. These are 2 of the 20 throwing drills my teams execute daily in progression. I promise they work. When taught correctly and reinforced every day, players gain confidence, make more plays, and ultimately help teams win more games. Our Dirt Bro “Most Important 20 Minutes of Practice” throwing routine is designed to build advanced throwers and separate elite defenders from the rest. This isn’t random catch play. It’s a daily progression built to improve arm action, accuracy, footwork, body control, and game-like throwing instincts. Train with purpose. Defend at a different level. Get it here:

Dirt Bro Diamond Training

45,333 Aufrufe • vor 3 Monaten

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

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

Alex Bernier

71,160 Aufrufe • vor 1 Jahr

Watch the difference in the practice swings and the shot. See the head dip & knee buckle? Have seen this from Lexi before. Can’t remember which major it was, but it was last season in the closing stages of the final round and tight lies. It’s a classic move from those who have anxiety with their pitching and are trying to help the ball in the air. I know it well. I had the chipping / pitching yips for a few years and was a complete mess. Head moving down & leaning back to the right shifts the low point of the club to an earlier spot. Club hits the ground too early. When you look at great pitchers they are usually shifting a little left, and slightly extending up after impact. Not dipping down and back. Imagine standing side on to the target and tossing to the landing spot with your trail arm. The dip down and knee buckle is completely at odds with how you would move. I am confident an expert short game coach could really help her with this. I reckon she is in the horrors mentally standing over these shots. No disrespect to Lexi, she’s obviously a great player. Yes, I’m just an armchair fan sitting on my couch 😎.

Watch the difference in the practice swings and the shot. See the head dip & knee buckle? Have seen this from Lexi before. Can’t remember which major it was, but it was last season in the closing stages of the final round and tight lies. It’s a classic move from those who have anxiety with their pitching and are trying to help the ball in the air. I know it well. I had the chipping / pitching yips for a few years and was a complete mess. Head moving down & leaning back to the right shifts the low point of the club to an earlier spot. Club hits the ground too early. When you look at great pitchers they are usually shifting a little left, and slightly extending up after impact. Not dipping down and back. Imagine standing side on to the target and tossing to the landing spot with your trail arm. The dip down and knee buckle is completely at odds with how you would move. I am confident an expert short game coach could really help her with this. I reckon she is in the horrors mentally standing over these shots. No disrespect to Lexi, she’s obviously a great player. Yes, I’m just an armchair fan sitting on my couch 😎.

Fit For Golf - Mike Carroll

4,076,743 Aufrufe • vor 2 Jahren

Facial reconstruction of a 4,300-year-old child from the Volga, belonging to the genetically Yamnaya-like Catacomb culture. In the summer of 1989, an archaeological expedition of the Kuibyshev (Samara) State Pedagogical Institute investigated Kurgans of the burial ground near the village of Politotdelskoye (Kuzmina, 1990), a site comprising kurgans from different chronological periods. One of the Kurgans, dubbed Kurgan 4, contained an undercut grave (number 6). The oval entrance pit was oriented northeast–southwest and measured 1.78 m in length and 0.93 m in width. In the burial pit lay the skeleton of a child, around 7 years old. The soil beneath the skeleton and extending several centimeters around it was heavily stained with ochre. The coloration is especially strong in front of the torso, where the thickness of the stained layer reaches up to 10 cm. The bones themselves are lightly and generally evenly stained, with the hands being the most intensely colored. The skeleton was crouched on its left side, with the head oriented to the northeast. The skull is artificially deformed. The legs are slightly bent. The left arm is extended along the torso, while the right arm is bent at the elbow (the forearm lying across the torso, with the hand touching the left forearm). Along the left arm, in front of the face, by the left thigh, at the hands of both arms, on the left wing of the pelvis, and in the chest area, snake bones were found, heavily stained with ochre. Apparently, the snake bones belonged to several different snakes, although only one snake skull was discovered. The preservation of these bones is very poor, and their original arrangement is not fully intact. Animal bones were recovered behind the skull and near the left shoulder. Near the right mastoid process of the skull, a bronze pendant was found: a rounded spiral with one and a half turns, made from a rod of circular cross-section with flattened ends. Analysis of the most informative burials from the 1989 excavation at Politotdelskoye indicates attribution to the Volga–Don Catacomb culture.

Facial reconstruction of a 4,300-year-old child from the Volga, belonging to the genetically Yamnaya-like Catacomb culture. In the summer of 1989, an archaeological expedition of the Kuibyshev (Samara) State Pedagogical Institute investigated Kurgans of the burial ground near the village of Politotdelskoye (Kuzmina, 1990), a site comprising kurgans from different chronological periods. One of the Kurgans, dubbed Kurgan 4, contained an undercut grave (number 6). The oval entrance pit was oriented northeast–southwest and measured 1.78 m in length and 0.93 m in width. In the burial pit lay the skeleton of a child, around 7 years old. The soil beneath the skeleton and extending several centimeters around it was heavily stained with ochre. The coloration is especially strong in front of the torso, where the thickness of the stained layer reaches up to 10 cm. The bones themselves are lightly and generally evenly stained, with the hands being the most intensely colored. The skeleton was crouched on its left side, with the head oriented to the northeast. The skull is artificially deformed. The legs are slightly bent. The left arm is extended along the torso, while the right arm is bent at the elbow (the forearm lying across the torso, with the hand touching the left forearm). Along the left arm, in front of the face, by the left thigh, at the hands of both arms, on the left wing of the pelvis, and in the chest area, snake bones were found, heavily stained with ochre. Apparently, the snake bones belonged to several different snakes, although only one snake skull was discovered. The preservation of these bones is very poor, and their original arrangement is not fully intact. Animal bones were recovered behind the skull and near the left shoulder. Near the right mastoid process of the skull, a bronze pendant was found: a rounded spiral with one and a half turns, made from a rod of circular cross-section with flattened ends. Analysis of the most informative burials from the 1989 excavation at Politotdelskoye indicates attribution to the Volga–Don Catacomb culture.

Ancestral Whispers

94,423 Aufrufe • vor 8 Monaten

This woman stands harnessed on the edge of a towering military training platform, rope gripped tight in her gloved hands as she gazes down at the long drop below. With calm focus she steps off, leaning back into open air and descending in one smooth, controlled rappel down the massive metal structure — body suspended, boots pushing off the side while the camera tilts to follow her fearless drop all the way to the gravel below, fellow soldiers watching and training on the ground. There’s something electric about those displays of raw courage and unbreakable precision — when dedicated service members push their limits in training and remind us what true grit and teamwork look like under pressure. What’s one moment of incredible courage or high-stakes precision you’ve ever witnessed (or been part of) in real life? Drop it below and let’s swap stories.

This woman stands harnessed on the edge of a towering military training platform, rope gripped tight in her gloved hands as she gazes down at the long drop below. With calm focus she steps off, leaning back into open air and descending in one smooth, controlled rappel down the massive metal structure — body suspended, boots pushing off the side while the camera tilts to follow her fearless drop all the way to the gravel below, fellow soldiers watching and training on the ground. There’s something electric about those displays of raw courage and unbreakable precision — when dedicated service members push their limits in training and remind us what true grit and teamwork look like under pressure. What’s one moment of incredible courage or high-stakes precision you’ve ever witnessed (or been part of) in real life? Drop it below and let’s swap stories.

R͓̽Y͓̽a͓̽n͓̽C͓̽e͓̽y͓̽

155,674 Aufrufe • vor 4 Monaten

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

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

Pitching Coach "U"

312,275 Aufrufe • vor 2 Jahren

Trouba Trizzain almost booked Martin Necas a first class Non stop ticket back to Raleigh!!!. MY GOODNESS! 👀🧐 TROUBA PLAYOFF HITLIST: -2022 knocks Crosby out of Game 5 & series -2022 knocks seth Jarvis out of game 7 & series -2023 destroys Timo Meier in game 7 -2024???? (Almost puts Necas in a body bag) A body check in hockey can be the X factor in a playoff series. Paying a physical toll is just HALF the price you have to pay to win the hardest trophy in all of sports, its an emotional toll on you also. One shift being complacent… one moment… and you could be knocked out of a series. You have to hit, but you have to be able to take them too! As a player i want to see clean body checks! aslong as its with the shoulder i think it should be fair game… KEEP YOUR HEAD UP! To play at this level and not be able to keep your head up when making plays, is like walking blind folded down a highway against on coming traffic! Its a skill to see the ice and be able to play with your head up. Players need to take accountability to not put themselves in positions to get TEE’d up! I like the intent here to make that hit.,.. Well, to be able honest… i LOVE the intent😅!! but if that elbow connects…trouba is likely out for the rest of the series! He doesnt connect, no harm and is still in search of his next victim. Its a fine line folks! Fastest game on the planet,timing is everything, & things happen fast! Fair! 🫡 #nhl #espn #nyr #troubatrain #nhlplayoffs DO WE LOVE HITTING IN HOCKEY?

Trouba Trizzain almost booked Martin Necas a first class Non stop ticket back to Raleigh!!!. MY GOODNESS! 👀🧐 TROUBA PLAYOFF HITLIST: -2022 knocks Crosby out of Game 5 & series -2022 knocks seth Jarvis out of game 7 & series -2023 destroys Timo Meier in game 7 -2024???? (Almost puts Necas in a body bag) A body check in hockey can be the X factor in a playoff series. Paying a physical toll is just HALF the price you have to pay to win the hardest trophy in all of sports, its an emotional toll on you also. One shift being complacent… one moment… and you could be knocked out of a series. You have to hit, but you have to be able to take them too! As a player i want to see clean body checks! aslong as its with the shoulder i think it should be fair game… KEEP YOUR HEAD UP! To play at this level and not be able to keep your head up when making plays, is like walking blind folded down a highway against on coming traffic! Its a skill to see the ice and be able to play with your head up. Players need to take accountability to not put themselves in positions to get TEE’d up! I like the intent here to make that hit.,.. Well, to be able honest… i LOVE the intent😅!! but if that elbow connects…trouba is likely out for the rest of the series! He doesnt connect, no harm and is still in search of his next victim. Its a fine line folks! Fastest game on the planet,timing is everything, & things happen fast! Fair! 🫡 #nhl #espn #nyr #troubatrain #nhlplayoffs DO WE LOVE HITTING IN HOCKEY?

P.K. Subban

505,586 Aufrufe • vor 2 Jahren

🚨Update If you have a heart, these 2 videos will affect you. If these 2 boys are not properly dealt with now, they will become gangsters and start stabbing people within 5 years. Save this tweet to prove i’m wrong. These 2 Addu High School students first attacked the other student you see in the video, on the street, pushing him to the ground and kicking his head and body, then continued the attack later on the bus. It has been 72 hours since the attack, yet Principal Nadeem is delaying the investigation, fearing he could be transferred to another school if the matter reaches the media. This is his 2nd major failure involving assault, bullying and fighting in 12 months time. This school is being undermined by incompetence. Principal Nadeem only cares about bright students and 90% of his focus is on them, to make sure at least 10-15 students make it to top ten each year.

🚨Update If you have a heart, these 2 videos will affect you. If these 2 boys are not properly dealt with now, they will become gangsters and start stabbing people within 5 years. Save this tweet to prove i’m wrong. These 2 Addu High School students first attacked the other student you see in the video, on the street, pushing him to the ground and kicking his head and body, then continued the attack later on the bus. It has been 72 hours since the attack, yet Principal Nadeem is delaying the investigation, fearing he could be transferred to another school if the matter reaches the media. This is his 2nd major failure involving assault, bullying and fighting in 12 months time. This school is being undermined by incompetence. Principal Nadeem only cares about bright students and 90% of his focus is on them, to make sure at least 10-15 students make it to top ten each year.

Hassan Kurusee

49,591 Aufrufe • vor 10 Tagen