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Training cue for lats Keep your shoulders down Very common mistake when training, you’ll see this everyday at the gym Jeremy Buendia Mr. Olympia Men’s Physique 2014, 2015, 2016, 2017

Nate Yamasaki | Physique & Nutrition Coach

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272,167 Aufrufe • vor 6 Monaten •via X (Twitter)

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When using training equipment and machines at the gym, it's very important to use the correct form. When you're not used to it, it's easy to lose your form. However, the coach at this gym seems to be strict. He doesn't let his guard down until the very end😊 💪😠▶️😣💦➡️👍😑▶️😓💧

When using training equipment and machines at the gym, it's very important to use the correct form. When you're not used to it, it's easy to lose your form. However, the coach at this gym seems to be strict. He doesn't let his guard down until the very end😊 💪😠▶️😣💦➡️👍😑▶️😓💧

knockout☆

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Common gym mistake/misconception: Using your resistance training to “burn more calories” Let me be very clear… Burning a bunch of calories should NOT be your priority when lifting The objective is to stimulate the muscle groups you’re targeting that day to hopefully build more muscle so you burn (a few) more calories AT REST The only tools you should be using to manipulate near term energy balance are DIET & CARDIO NEVER ADD MORE SETS TO BURN MORE CALORIES!!!

Common gym mistake/misconception: Using your resistance training to “burn more calories” Let me be very clear… Burning a bunch of calories should NOT be your priority when lifting The objective is to stimulate the muscle groups you’re targeting that day to hopefully build more muscle so you burn (a few) more calories AT REST The only tools you should be using to manipulate near term energy balance are DIET & CARDIO NEVER ADD MORE SETS TO BURN MORE CALORIES!!!

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Jean Silva explains his decision to 'surf' on Arnold Allen at UFC 324: "For people to understand my state of mind at this time, I was in the flow... We trained it because if you see the the Arnold Allen fight against Evloev, it's very hard to keep him down. My strategy is not to keep him down, and he knew what my strategy was for the fight, so he always put 2 hands on the canvas and keep going up. I always train in different positions, like surfing positions. If you see my old videos, you're going to see I do this with my colleagues and training."

Jean Silva explains his decision to 'surf' on Arnold Allen at UFC 324: "For people to understand my state of mind at this time, I was in the flow... We trained it because if you see the the Arnold Allen fight against Evloev, it's very hard to keep him down. My strategy is not to keep him down, and he knew what my strategy was for the fight, so he always put 2 hands on the canvas and keep going up. I always train in different positions, like surfing positions. If you see my old videos, you're going to see I do this with my colleagues and training."

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This is probably THE most underrated exercise for bulletproof, well-rounded shoulders. Special forces have used this in their training for decades No equipment needed. You can do it anywhere. Plenty of progressions I also dismiss a very common warmup technique I think is suboptimal In the full video (linked below) I share some easy tips for healing your shoulders if you have problems now. I used to have shoulder problems too but now, I don't. Don't give up Full video below ⤵️

This is probably THE most underrated exercise for bulletproof, well-rounded shoulders. Special forces have used this in their training for decades No equipment needed. You can do it anywhere. Plenty of progressions I also dismiss a very common warmup technique I think is suboptimal In the full video (linked below) I share some easy tips for healing your shoulders if you have problems now. I used to have shoulder problems too but now, I don't. Don't give up Full video below ⤵️

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People always ask me how I’m so good at pull ups given I’m 280+ pounds. My simple answer is bc I started treating them and training them just like my barbell strength exercises. Here are 3 variations to improve muscle density and strength The key IMO got real density should start at training muscles at end range. There are 3 approaches that I use and that I program for others. First, you’ll see a traditional rep. The important thing is the rep is using full range of motion. The traditional rep allows me to utilize the stretch shortening cycle to improve my elastic strength. Next, you’ll see me using Deadhang Pull Ups. Think of this like a paused rep on bench or squat. You are eliminating the stretch shortening cycle and improving rate of force development WHILE your feet are suspended and the lats are fully loaded and have tension. This is a key distinction from the 3rd approach Power Pull Up. This is the same idea the I use on the Power Row, or some may be more familiar with the Pendlay Row. The difference you will see is I’m standing on a pad. This allows me to pause at the bottom BUT my lats are lengthened but UNLOADED. There’s no weight or tension when I start and initiate my pull up. You’ll even see I remove my fingers completely got each rep Using the all together in an intelligent program that organizes stress and variation appropriately is the key to maxing your pull up potential.

People always ask me how I’m so good at pull ups given I’m 280+ pounds. My simple answer is bc I started treating them and training them just like my barbell strength exercises. Here are 3 variations to improve muscle density and strength The key IMO got real density should start at training muscles at end range. There are 3 approaches that I use and that I program for others. First, you’ll see a traditional rep. The important thing is the rep is using full range of motion. The traditional rep allows me to utilize the stretch shortening cycle to improve my elastic strength. Next, you’ll see me using Deadhang Pull Ups. Think of this like a paused rep on bench or squat. You are eliminating the stretch shortening cycle and improving rate of force development WHILE your feet are suspended and the lats are fully loaded and have tension. This is a key distinction from the 3rd approach Power Pull Up. This is the same idea the I use on the Power Row, or some may be more familiar with the Pendlay Row. The difference you will see is I’m standing on a pad. This allows me to pause at the bottom BUT my lats are lengthened but UNLOADED. There’s no weight or tension when I start and initiate my pull up. You’ll even see I remove my fingers completely got each rep Using the all together in an intelligent program that organizes stress and variation appropriately is the key to maxing your pull up potential.

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He just wanted to fight other dogs and was about to be put down — but it just took one person to give him a chance🙏 Joseph told us about pulling this very antisocial pit bull, Buzz, from the shelter at the last minute, and how only ONE month of training completely transformed Buzz for good! See more of Joseph and the incredible transformations from his training programs on Instagram: and YouTube: And check out all the amazing pups still waiting for homes at Castaic Animal Care Center on Instagram:

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I was forced to sell my home gym when we moved to this farm. There was just no room for it in the tiny cabin. And yet, I've built a much better physique now, by lifting logs, rocks, farm tools, and family members, than I ever did back when I was training with top-of-the-line equipment. Your muscles don't care what you use to overload them. All they care about is volume, intensity, and CONSISTENCY.

I was forced to sell my home gym when we moved to this farm. There was just no room for it in the tiny cabin. And yet, I've built a much better physique now, by lifting logs, rocks, farm tools, and family members, than I ever did back when I was training with top-of-the-line equipment. Your muscles don't care what you use to overload them. All they care about is volume, intensity, and CONSISTENCY.

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3 common lat pulldown mistakes piers morgan is making: 1. He’s doing partial reps. By skipping the stretch at the top, he’s missing the most important part for muscle growth. 2. He’s not super well locked into the seat. That’s why his butt is popping up and down a bit. This instability means less stimulus on the back per rep. 3. I don’t think he’s pushing close enough to failure. Based on the fact that his reps didn’t start to grind (slow down) toward the end, he probably had at least 4 or 5 reps left. He’s still pushing himself though, and this is hard enough to build some muscle. Just not close enough to failure for maximum gains. 3 things he’s doing well: controlling the negative, driving his elbows down (to engage the lats) and not excessively swinging back and forth. This technique will definitely build muscle, and any training is better than no training 💪🏼

3 common lat pulldown mistakes piers morgan is making: 1. He’s doing partial reps. By skipping the stretch at the top, he’s missing the most important part for muscle growth. 2. He’s not super well locked into the seat. That’s why his butt is popping up and down a bit. This instability means less stimulus on the back per rep. 3. I don’t think he’s pushing close enough to failure. Based on the fact that his reps didn’t start to grind (slow down) toward the end, he probably had at least 4 or 5 reps left. He’s still pushing himself though, and this is hard enough to build some muscle. Just not close enough to failure for maximum gains. 3 things he’s doing well: controlling the negative, driving his elbows down (to engage the lats) and not excessively swinging back and forth. This technique will definitely build muscle, and any training is better than no training 💪🏼

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Your Gun Training Is Useless Past 10 Yards? A Delta Force legend — John “Shrek” McPhee — says if you shoot more than 20 rounds at the range, you’re wasting your time… and that training past 10 yards is “completely pointless.” When I first heard that, I’ll be honest — it hit me in my soul. Because I love training at distance. I love high-round-count sessions. And I definitely don’t want to believe I’ve been wasting ammo my entire adult life. But Shrek isn’t some random dude on the internet. He’s a retired Delta Force Sergeant Major — a man with more real-world experience than most of us will ever see. So the question becomes: Is he right? Are we all training wrong? Or is the truth somewhere in the middle? Whether you agree or disagree, this is one of the most important conversations in concealed-carry training. 🔥 FAFO GEAR + AKT1 Blackouts (My Everyday Range Setup) If you train, carry, or refuse to be a voluntary victim… the FAFO mindset is exactly that: quiet strength and prepared courage. Hats, hoodies, shirts, drinkware → 👉 Use code FAFO for 15% off during the Holiday Sale. AKT1 Blackouts — the “AirPods for shooters,” except they actually protect your hearing — are also available at the link. If you’re serious about training smart — not just training loud — this one is worth your time. Let’s talk about it in the comments.

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I hit 315x7 in the gym without benching for 6+ months prior A couple years ago I moved out of barbell training and into calisthenics. Have some kettlebells at the house too. 99% of my training is done this way. I get in the gym a few times a year. -Started doing more endurance sports + had a baby... training from home fits Been able to keep moving 3 wheels on bench mainly due to this exercise here Weighted Push Ups Do with the handles to save on wrists and it will mimic a D-bell press. (80-100lbs in the pack here) Another take a way... years and years of strength work transitioned very well into doing more body weight and even into endurance. Strength is never a weakness!

I hit 315x7 in the gym without benching for 6+ months prior A couple years ago I moved out of barbell training and into calisthenics. Have some kettlebells at the house too. 99% of my training is done this way. I get in the gym a few times a year. -Started doing more endurance sports + had a baby... training from home fits Been able to keep moving 3 wheels on bench mainly due to this exercise here Weighted Push Ups Do with the handles to save on wrists and it will mimic a D-bell press. (80-100lbs in the pack here) Another take a way... years and years of strength work transitioned very well into doing more body weight and even into endurance. Strength is never a weakness!

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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.

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This K9 training class is testing these dogs to see if they know the sound of their owner’s voice. They have the owners leave the room and then each owner from out of sight yells “down!” One by one they go down, only to their specific owner’s voice, although the last two were a little slow especially the little super dog at the end. ❤️ So important for your dogs to obey their owners voice and commands above all voices they hear. We did have a few who asked if they have this class for kids and spouses. 😂 Amazing dogs and wonderful training. Does your dog know your voice? Would he/she respond to only your voice in a crowd full of people?

👉M-Û-R-Č-H👈

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🚨 I CANNOT LOOK AWAY FROM THIS CHART Bitcoin just completed its 4-year cycle: Cycle 1 (2011 - 2014) 2011 - Buy 2012 - Hold 2013 - Sell 2014 - Bear Market Cycle 2 (2015 - 2018) 2015 - Buy 2016 - Hold 2017 - Sell 2018 - Bear Market Cycle 3 (2019 - 2022) 2019 - Buy 2020 - Hold 2021 - Sell 2022 - Bear Market Cycle 4 (2023 - 2026) 2023 - Buy 2024 - Hold 2025 - Sell 2026 - Bear Market (we are here) Cycle 5 (2027 - 2030) 2027 - Buy 2028 - Hold 2029 - Sell 2030 - Bear Market So far the 4 year cycle is still on track and everything is playing out perfectly. If the structure holds, 2027 becomes the next major accumulation window. I’ve been in finance for more than 15 years. When I EXIT the markets completely, I’ll say it here publicly, like I always do. Turn notifications on. If you’re not following yet, you’ll understand why that was a mistake later.

🚨 I CANNOT LOOK AWAY FROM THIS CHART Bitcoin just completed its 4-year cycle: Cycle 1 (2011 - 2014) 2011 - Buy 2012 - Hold 2013 - Sell 2014 - Bear Market Cycle 2 (2015 - 2018) 2015 - Buy 2016 - Hold 2017 - Sell 2018 - Bear Market Cycle 3 (2019 - 2022) 2019 - Buy 2020 - Hold 2021 - Sell 2022 - Bear Market Cycle 4 (2023 - 2026) 2023 - Buy 2024 - Hold 2025 - Sell 2026 - Bear Market (we are here) Cycle 5 (2027 - 2030) 2027 - Buy 2028 - Hold 2029 - Sell 2030 - Bear Market So far the 4 year cycle is still on track and everything is playing out perfectly. If the structure holds, 2027 becomes the next major accumulation window. I’ve been in finance for more than 15 years. When I EXIT the markets completely, I’ll say it here publicly, like I always do. Turn notifications on. If you’re not following yet, you’ll understand why that was a mistake later.

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Three generations just shut the internet DOWN with the cleanest pop and lock you’ll see all year 🕺Grandpa hitting angles like he invented the dance, dad locking it tighter than a vault , and lil man settin' a new groove...this is watcha call Generational excellence!!🔥 Don’t let the splice fool you, keep watching till the very end… your jaw is about to hit the floor when the son goes hardwired! 🤯🔥

Three generations just shut the internet DOWN with the cleanest pop and lock you’ll see all year 🕺Grandpa hitting angles like he invented the dance, dad locking it tighter than a vault , and lil man settin' a new groove...this is watcha call Generational excellence!!🔥 Don’t let the splice fool you, keep watching till the very end… your jaw is about to hit the floor when the son goes hardwired! 🤯🔥

Catarina Senora Gatita

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😭😭😭 Impressive AF!!!!!!!!!!!!!!! Jin doing TRX Table Top Rows like it's absolutely nothing is seriously insane. This is one of the toughest suspension-training exercises. You have to keep your body in a strong tabletop position, hips lifted, core fully engaged while rowing your body up and maintaining perfect alignment throughout the movement. It challenges your back, shoulders, arms, and core all at once, and even standard TRX rows are difficult for most people. Meanwhile, Jin is knocking out rep after rep with excellent form, following every coaching cue ("lift your hips like a bridge," keep your gaze up, etc.) and still managing to smile through it all. Sergeant Kim Seokjin era clearly never left. 💪✨ Who else is impressed? Jin never misses. I love you, Jin. 😘 As a gym rat, watching him make one of the hardest TRX variations look effortless is honestly ridiculous.💪😆 NO JIN NO LIFE 🩷 #JIN #방탄소년단진 #진

😭😭😭 Impressive AF!!!!!!!!!!!!!!! Jin doing TRX Table Top Rows like it's absolutely nothing is seriously insane. This is one of the toughest suspension-training exercises. You have to keep your body in a strong tabletop position, hips lifted, core fully engaged while rowing your body up and maintaining perfect alignment throughout the movement. It challenges your back, shoulders, arms, and core all at once, and even standard TRX rows are difficult for most people. Meanwhile, Jin is knocking out rep after rep with excellent form, following every coaching cue ("lift your hips like a bridge," keep your gaze up, etc.) and still managing to smile through it all. Sergeant Kim Seokjin era clearly never left. 💪✨ Who else is impressed? Jin never misses. I love you, Jin. 😘 As a gym rat, watching him make one of the hardest TRX variations look effortless is honestly ridiculous.💪😆 NO JIN NO LIFE 🩷 #JIN #방탄소년단진 #진

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Heartbreaking news of 3 Doors Down lead singer Brad Arnold’s Stage 4 cancer diagnosis Praying for him and his family — and wishing Brad the very best in his fight Brad and 3 Doors Down have performed for our troops, given back to charity, and when other bands were afraid to perform at Trump’s inauguration — they rocked it! You’ll rock this too, Brad! And like your hit song, “It’s not your time” God bless 🙏

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30,649 Aufrufe • vor 1 Jahr

JIU JITSU SAVES LIVES 👏💙 About an hour ago, our 18yo blue belt assistant kids coach @gavintiarcher10pmma was at the gym when he caught a man breaking into his car. In the video you will see G confront the man. Upon being confronted the man charges and attacks G inside the gym. Due to G’s years of martial arts & Jiu jitsu training, he was able to minimize the strikes that were being thrown at him by judo tossing the man to the ground, securing the man’s back, and choking him unconscious to eliminate the immediate threat of danger so he could call the police. The man was found at a hospital down the road and is in custody. THIS is why Jiu Jitsu saves lives. Imagine if G had no training at all when this man attacked him. He could be seriously hurt or dead. Find a Jiu Jitsu school and enroll yourself or your kiddos in it IMMEDIATELY. You never know what could happen tomorrow. @eddiebravo10p @10thplanetnetwork @tomdeblass @jiu_jitsu_lifestyle Ariel Helwani #bjj #mma #jiujitsu #10thplanet #10p4l #10wo #wrestling #selfdefense #ufc

JIU JITSU SAVES LIVES 👏💙 About an hour ago, our 18yo blue belt assistant kids coach @gavintiarcher10pmma was at the gym when he caught a man breaking into his car. In the video you will see G confront the man. Upon being confronted the man charges and attacks G inside the gym. Due to G’s years of martial arts & Jiu jitsu training, he was able to minimize the strikes that were being thrown at him by judo tossing the man to the ground, securing the man’s back, and choking him unconscious to eliminate the immediate threat of danger so he could call the police. The man was found at a hospital down the road and is in custody. THIS is why Jiu Jitsu saves lives. Imagine if G had no training at all when this man attacked him. He could be seriously hurt or dead. Find a Jiu Jitsu school and enroll yourself or your kiddos in it IMMEDIATELY. You never know what could happen tomorrow. @eddiebravo10p @10thplanetnetwork @tomdeblass @jiu_jitsu_lifestyle Ariel Helwani #bjj #mma #jiujitsu #10thplanet #10p4l #10wo #wrestling #selfdefense #ufc

Ian “Pompey” Pomfret

175,610 Aufrufe • vor 2 Jahren

Tom Aspinall gives update on when he’ll fight next 👀💪 “Look, it’s not up to me. It is up to the doctors at the minute. I’m allowed to do nothing, so I’m just following advice at the moment. What’s next for me right now is this talk of surgery on the eyes. We’ve got to see how it goes in the next few weeks. I’m not in the gym training at the moment, I’m not doing anything MMA-wise.” Via: Tom Aspinall

Tom Aspinall gives update on when he’ll fight next 👀💪 “Look, it’s not up to me. It is up to the doctors at the minute. I’m allowed to do nothing, so I’m just following advice at the moment. What’s next for me right now is this talk of surgery on the eyes. We’ve got to see how it goes in the next few weeks. I’m not in the gym training at the moment, I’m not doing anything MMA-wise.” Via: Tom Aspinall

Red Corner MMA

13,527 Aufrufe • vor 7 Monaten

#GainzDealerTipofTheDay Major Deadlift KEY👇 Sit “BACK” into the hips! ➡️ One of the most common deadlift mistakes I see in a lot of lifters is starting with the hips either too high or too low at the start of the lift. One of my favorite ways to remedy this is to sit back until you feel the load in your glutes. This will create an “anchor” with your hips and from there you call pull your chest up and push with your legs to initiate the lift. If the hips are in the right spot, it will feel like the weight is going to “leverage” itself right off the ground due to the tension felt in the glutes at this time. The hip height on this is going to look different on everyone depending on individual leverages, but the sensation and overall function of the cue will be the same. At the start of a deadlift, we want our hips at the highest they can be with our shoulders in line with the bar. This cue will help to accomplish that! Bookmark this and share it out for me if you found this helpful!

#GainzDealerTipofTheDay Major Deadlift KEY👇 Sit “BACK” into the hips! ➡️ One of the most common deadlift mistakes I see in a lot of lifters is starting with the hips either too high or too low at the start of the lift. One of my favorite ways to remedy this is to sit back until you feel the load in your glutes. This will create an “anchor” with your hips and from there you call pull your chest up and push with your legs to initiate the lift. If the hips are in the right spot, it will feel like the weight is going to “leverage” itself right off the ground due to the tension felt in the glutes at this time. The hip height on this is going to look different on everyone depending on individual leverages, but the sensation and overall function of the cue will be the same. At the start of a deadlift, we want our hips at the highest they can be with our shoulders in line with the bar. This cue will help to accomplish that! Bookmark this and share it out for me if you found this helpful!

Jeromy Bryk- Strength and Physique Coach

40,743 Aufrufe • vor 2 Jahren