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This Exercise Will Make You Strong As Ox - Can Go Heavy on this - Increases Testosterones dramatically - Much safer than a conventional deadlift especially if you have thick thighs. - Keep the Bar close to the body - Try to Bend the bar to engage the lats... show more

Muscle Surge

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11,573 Aufrufe • vor 11 Tagen •via X (Twitter)

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Profilbild von Jonathan Carver

Jonathan Carvervor 11 Tagen

How are your hands supposed to slide on the bar when you doing 1 heavy rep? Physics don’t apply to Muscle Surge?

Profilbild von it's sofia

it's sofiavor 10 Tagen

Heavy partials build strength, but calling it safer than a conventional deadlift ignores how easy it is to round your lower back under maximal load. What’s your cutoff for "heavy" before form breaks down?

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Stop treating triceps pushdowns like a compulsory 20-rep burnout. A stable V-bar, controlled eccentrics and heavy sets taken close to failure can make this a serious hypertrophy exercise. Isolation doesn't have to mean light.

Stop treating triceps pushdowns like a compulsory 20-rep burnout. A stable V-bar, controlled eccentrics and heavy sets taken close to failure can make this a serious hypertrophy exercise. Isolation doesn't have to mean light.

AP Joshua

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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.

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 Aufrufe • vor 9 Monaten

🚨RDL tip alert 🚨 This is one of my favorite movements. It’s simple but a lot of people struggle with execution. Some helpful cues: 1. Engage the lats! My favorite cue for this is to think about squeezing & holding an orange in ur armpit. You can see I engage the lats immediately when I lift the bar & they stay engaged the entire time 2. Break at the hips! The RDL is a hinge movement. You start the movement by pushing the hips/pelvis back & lowering the chest towards the floor. 3. Bend at the knees! This is primarily a glute/lower back & exercise with some hammies. For more hammies, u would do a straight leg deadlift (SLDL), which unlike the name suggests also requires a slight bend in the knees but not as much bend as an RDL 4. The bar stays touching/grazing the front of ur legs the entire time. The bar should slide along the thigh, over the knee, down to mid-shin. There should be no space between bar & leg. Engaging the lats prevents the bar from drifting away. 5. Do not go lower than mid shin. Notice the space between the plates & floor 6. Keep toes down! Feel the floor with the toes, do not lift or elevate the toes 6. Keep neutral neck/spine (I’m guilty of looking up or tucking the chin sometimes)

🚨RDL tip alert 🚨 This is one of my favorite movements. It’s simple but a lot of people struggle with execution. Some helpful cues: 1. Engage the lats! My favorite cue for this is to think about squeezing & holding an orange in ur armpit. You can see I engage the lats immediately when I lift the bar & they stay engaged the entire time 2. Break at the hips! The RDL is a hinge movement. You start the movement by pushing the hips/pelvis back & lowering the chest towards the floor. 3. Bend at the knees! This is primarily a glute/lower back & exercise with some hammies. For more hammies, u would do a straight leg deadlift (SLDL), which unlike the name suggests also requires a slight bend in the knees but not as much bend as an RDL 4. The bar stays touching/grazing the front of ur legs the entire time. The bar should slide along the thigh, over the knee, down to mid-shin. There should be no space between bar & leg. Engaging the lats prevents the bar from drifting away. 5. Do not go lower than mid shin. Notice the space between the plates & floor 6. Keep toes down! Feel the floor with the toes, do not lift or elevate the toes 6. Keep neutral neck/spine (I’m guilty of looking up or tucking the chin sometimes)

Sara 🌴

724,655 Aufrufe • vor 6 Monaten

#workoutoftheday - lifting for longevity as much as performance. The body withers under the stresses of this life if you don’t increase its ability to carry a heavy load. - Walk On. - See you at the top!

#workoutoftheday - lifting for longevity as much as performance. The body withers under the stresses of this life if you don’t increase its ability to carry a heavy load. - Walk On. - See you at the top!

Michael Chandler

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This is where I go to pick up chicks. The rest of you dudes can go to the bar. 👀👍😍🥳😝😘

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This is where I go to pick up chicks. The rest of you dudes can go to the bar. 👀👍😍🥳😝😘

BiffBifford™ 🇺🇸

3,267,670 Aufrufe • vor 2 Jahren

Rows are one of my favorite finishers. You can go heavy to get a great ego boost to really make the rest of your day as positive as it can be.

Rows are one of my favorite finishers. You can go heavy to get a great ego boost to really make the rest of your day as positive as it can be.

Austin Tejas

14,222 Aufrufe • vor 3 Monaten

Barbell Deadlift - Preload and Wedge Take a deep inhale into a braced midsection. Grip the ground with toes and push into the ground with the whole foot - you should feel equally loaded between the hands and the feet. Crush grip the bar while using the lats to take the slack out of the bar. Without letting your knees go forward, bring your upper torso back until your shoulders are over or almost over the bar. If the bar is light, it will lift off the platform. If it is heavy, you will feel “wedged” between it and the platform. You are wedging correctly if you are feeling the hamstrings stretch like a bow and the glutes load. Do not drop your pelvis. If you have lost tension in the posterior chain, you have sat too low and/or let your knees slip forward. Do not hang onto the bar and drop your body back. If you have lost tension in the anterior chain, you have shifted the weight too much towards your heels and you will feel that your big toes are about to rise off the ground. Details from Fabio Zonin, StrongFirst Certified Master Instructor: Video #1: dropping the hips and losing tension. Video #2: hanging onto the bar and dropping the bodyweight back (check the big toes almost coming off the ground, meaning that most of the weight is on the heels only.) Video #3: proper wedge. The devil is in the details. #strongfirsttip #strongfirst #sfl #barbell #deadlift #sflrocks #bestrongfirst

Barbell Deadlift - Preload and Wedge Take a deep inhale into a braced midsection. Grip the ground with toes and push into the ground with the whole foot - you should feel equally loaded between the hands and the feet. Crush grip the bar while using the lats to take the slack out of the bar. Without letting your knees go forward, bring your upper torso back until your shoulders are over or almost over the bar. If the bar is light, it will lift off the platform. If it is heavy, you will feel “wedged” between it and the platform. You are wedging correctly if you are feeling the hamstrings stretch like a bow and the glutes load. Do not drop your pelvis. If you have lost tension in the posterior chain, you have sat too low and/or let your knees slip forward. Do not hang onto the bar and drop your body back. If you have lost tension in the anterior chain, you have shifted the weight too much towards your heels and you will feel that your big toes are about to rise off the ground. Details from Fabio Zonin, StrongFirst Certified Master Instructor: Video #1: dropping the hips and losing tension. Video #2: hanging onto the bar and dropping the bodyweight back (check the big toes almost coming off the ground, meaning that most of the weight is on the heels only.) Video #3: proper wedge. The devil is in the details. #strongfirsttip #strongfirst #sfl #barbell #deadlift #sflrocks #bestrongfirst

StrongFirst

24,803 Aufrufe • vor 2 Jahren

This is where ego lifting starts looking more impressive than productive. Moving this much weight with that much momentum can turn a back exercise into a competition with the machine. At some point, the question isn’t how much muscle you’re building, but how much unnecessary stress you’re putting on your body. Heavy training is great. But if you have to sacrifice control and technique just to move the weight, you might be risking an injury for a few extra plates.

This is where ego lifting starts looking more impressive than productive. Moving this much weight with that much momentum can turn a back exercise into a competition with the machine. At some point, the question isn’t how much muscle you’re building, but how much unnecessary stress you’re putting on your body. Heavy training is great. But if you have to sacrifice control and technique just to move the weight, you might be risking an injury for a few extra plates.

Iron ⛓️

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This is the attention to detail Tesla puts into the Cybertruck doors so it doesn’t unintentionally cut your fingers off. Remember these doors are super heavy and it could be dangerous if it closed on anyone’s finger. So what does Tesla do? Right when you open it, special levers are enabled to make it impossible for you to immediately close it. So after you open the door, you have to pull the door further out and then it will allow you to close it. These little things that are really a big deal, are what separates a Tesla from the rest, especially when it comes to safety.

This is the attention to detail Tesla puts into the Cybertruck doors so it doesn’t unintentionally cut your fingers off. Remember these doors are super heavy and it could be dangerous if it closed on anyone’s finger. So what does Tesla do? Right when you open it, special levers are enabled to make it impossible for you to immediately close it. So after you open the door, you have to pull the door further out and then it will allow you to close it. These little things that are really a big deal, are what separates a Tesla from the rest, especially when it comes to safety.

Teslaconomics

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Making it so you can search data directly in the top bar. Would you prefer if we bring the search box out to a modal panel like this or keep it as is?

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Braden Dennis 📊

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Today’s How To Series: conventional deadlift - sound on for teaching tips and points of performance. One cue I love for deadlifts is to think of pushing the floor away vs just pulling the bar up. I have found that clients engage more of their lower body when they focus on this cue. If these tutorials are helpful and beneficial, share with others so I can help reach more people.

Today’s How To Series: conventional deadlift - sound on for teaching tips and points of performance. One cue I love for deadlifts is to think of pushing the floor away vs just pulling the bar up. I have found that clients engage more of their lower body when they focus on this cue. If these tutorials are helpful and beneficial, share with others so I can help reach more people.

Margaux Alvarez

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Trump: The pharmacies have to lock up the soap. The soap. You want to buy a little bar of soap? You got to go through a big deal. Open up the glass. Open up the steel. You can't keep a bar of soap. You can't buy toothpaste. You can't buy a toothbrush.

Trump: The pharmacies have to lock up the soap. The soap. You want to buy a little bar of soap? You got to go through a big deal. Open up the glass. Open up the steel. You can't keep a bar of soap. You can't buy toothpaste. You can't buy a toothbrush.

Acyn

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This might be the best alternative to conventional deadlift. You can also do shrugs, Bulgarian split squats and hip hinges here. Have you tried it?

This might be the best alternative to conventional deadlift. You can also do shrugs, Bulgarian split squats and hip hinges here. Have you tried it?

First Of His Name

146,974 Aufrufe • vor 9 Monaten

When a better Biceps exercise than this is invented…I will be THE FIRST to let you guys know Until then, consider this: “The GREATEST Biceps exercise known to man”

When a better Biceps exercise than this is invented…I will be THE FIRST to let you guys know Until then, consider this: “The GREATEST Biceps exercise known to man”

Dean Turner

2,627,037 Aufrufe • vor 2 Monaten

You don’t see these old school t-bars in use as much anymore. But they’re a legit mass builder for the entire back. If you can find one of these older models with the semi-supinated grip it’s just killer on the lats. There is no other rowing exercise that hits my lats harder than this one.

You don’t see these old school t-bars in use as much anymore. But they’re a legit mass builder for the entire back. If you can find one of these older models with the semi-supinated grip it’s just killer on the lats. There is no other rowing exercise that hits my lats harder than this one.

Andy Baker

35,855 Aufrufe • vor 8 Monaten

A lot of You People need to understand how much bad information about lifting comes from Bodybuilding. Not every bodybuilder, but a lot. Here is one great example. Clip 1: Bodybuilding legend Robby Robinson explains how to avoid injury in the deadlift, you need to bend your arms. Yes, you heard that correctly. The literal exact opposite of the truth, the exact mechanism which greatly increases the likelihood of tearing a biceps tendon in the deadlift (which ~never happens for people who do a controlled pull with straight arms) is what Robinson claims you MUST do to avoid injury. This isn't just a small disagreement. This is comically absurd levels of delusion. If it came from some random gym bro that would be one thing, but the important lesson here is that you can ascend to the highest levels of bodybuilding success and fame without knowing the most basic things about training that us mere mortals who have normal genetics and aren't blasting gear HAVE TO LEARN or else we won't succeed. Bent arms facilitating biceps tendon tears is easily understandable via mechanisms: The deadlift is a heavy lift that, if done at a weight heavy enough to spur adaptive stimulus, must be with much more weight than you can curl, then it will tend to forcibly straighten out the arms under load as you lift, which increases the chances of a rupture. But as a real lift demonstration of this phenomenon, I offer you Clip 2 which shows this happening in action: A lifter tearing a biceps tendon on a deadlift which you can literally see happening because of the bent-arm pull. I've never seen this happen in less than the 550-600 range EXCEPT in cases of bent arm pulls exactly like this one. If Robinson hadn't said what he said but I claimed bodybuilders say this, I would be accused of making up things to hate on bodybuilding. But this is just one example of a pattern I've observed over 25 years doing this. I have taught the deadlift to IFBB pros who have stood on the Olympic stage, who told me after the session that they had no idea how to do them until working with me, they just winged it and sort of copied what they saw other people do. If you want to learn how to achieve a bodybuilding look, most bodybuilders know a lot. If you want to understand proper technique for complex lifts and loaded human movement patterns, the bodybuilders who know and understand that are the exception, not the rule.

A lot of You People need to understand how much bad information about lifting comes from Bodybuilding. Not every bodybuilder, but a lot. Here is one great example. Clip 1: Bodybuilding legend Robby Robinson explains how to avoid injury in the deadlift, you need to bend your arms. Yes, you heard that correctly. The literal exact opposite of the truth, the exact mechanism which greatly increases the likelihood of tearing a biceps tendon in the deadlift (which ~never happens for people who do a controlled pull with straight arms) is what Robinson claims you MUST do to avoid injury. This isn't just a small disagreement. This is comically absurd levels of delusion. If it came from some random gym bro that would be one thing, but the important lesson here is that you can ascend to the highest levels of bodybuilding success and fame without knowing the most basic things about training that us mere mortals who have normal genetics and aren't blasting gear HAVE TO LEARN or else we won't succeed. Bent arms facilitating biceps tendon tears is easily understandable via mechanisms: The deadlift is a heavy lift that, if done at a weight heavy enough to spur adaptive stimulus, must be with much more weight than you can curl, then it will tend to forcibly straighten out the arms under load as you lift, which increases the chances of a rupture. But as a real lift demonstration of this phenomenon, I offer you Clip 2 which shows this happening in action: A lifter tearing a biceps tendon on a deadlift which you can literally see happening because of the bent-arm pull. I've never seen this happen in less than the 550-600 range EXCEPT in cases of bent arm pulls exactly like this one. If Robinson hadn't said what he said but I claimed bodybuilders say this, I would be accused of making up things to hate on bodybuilding. But this is just one example of a pattern I've observed over 25 years doing this. I have taught the deadlift to IFBB pros who have stood on the Olympic stage, who told me after the session that they had no idea how to do them until working with me, they just winged it and sort of copied what they saw other people do. If you want to learn how to achieve a bodybuilding look, most bodybuilders know a lot. If you want to understand proper technique for complex lifts and loaded human movement patterns, the bodybuilders who know and understand that are the exception, not the rule.

Deep Squats, Shallow Thoughts

26,730 Aufrufe • vor 4 Monaten

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.

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

1,341,535 Aufrufe • vor 3 Jahren