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POWERLIFTING BODYBUILDING WEIGHTLIFTING STRONGMAN
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Our goal is to bridge the gap between scientists, and lifters interested in the science behind the practices.
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Every single week we release a new episode where experts answer your most burning fitness-related questions. You can submit your most burning fitness-related questions from the form via video, audio, or text; your choice!
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Head Coach Dave (zeus_boulder ) and Coach Jeff (_stateofshock ) are back again with some workout tips for the push-up! Check out what they have to say to become more efficient with a movement that’s easy to overlook.
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🎥: stineims
Two identical athletes can do the exact same program with wildly different results.
While a coach needs to have a deep understanding of exercise science, programming strategies, and load management, a coach also needs to be able to communicate with their athletes.
This might seem simple, but it’s the most important part of a coach/client relationship.
Athletes: ask your coach questions. We love answering them. This is our full time job, hobby, and passion. We’re almost always available to talk shop.
Coaches: explain your programming and your decisions more. You don’t have to give a full lecture for everything you’re choosing, but talk to them about their programming.
This will not only improve your coach/athlete relationship, but it’ll also make you a better decision maker.
Connect with your body through movement cues…
Receiving cues in any type of movement training is one of the most helpful parts of movement practices that can support body connection.
Cues can be verbal, visual, proprioceptive, internal (interoceptive) or external ( exteroceptive), mirroring, hands on or tactile cueing, metaphors and such.
In combination, receiving the right cues can help build a language for the body to follow into movement. Some cues may induce fear in the body and some safety.
Receiving the right cues from the right person builds safety into that movement.
What works for one person in relation to cueing may not work for another . Different practitioners may have different cues for different movements and may work differently for some.
Experimenting with various cues can be helpful in becoming aware of what helps us get into the body quickly.
Have there been movement cues that helped you?
Have there been movement cues that deregulated you?
Leave a comment about your experience 🌿
#movement #coachingcues #safetyinmovement #bodyconnection #mindbodyconnection #traumainformedpersonaltraining #fittherapypt
STRADDLE PLANCHE - BETTER SCAPULAR MOTION
💡Why Protraction and Depression?
Protraction without depression do not create the necessary mind-muscle connection to hold that position with good form without risk and continuously maintain a suitable training.
Firstly, good movement of the shoulder blades requires some mobility in the thoracic area, which leads to better movement of the shoulder blades and, consequently, the shoulder joint. (This is generally speaking)
The depression offers a certain mechanical advantage in the lever, somewhat small, arm-to-axle ratio.
When we do a Planche with depression, its big difference is the stabilization of the shoulder blade because the pectoralis minor, serratus anterior with a lower fibers of trapezius pull our shoulder blade to a safer position which will tremendously affect the performance of protraction during the planche.
Share your opinion in the comments! 👊
😁 Thank you / Obrigado!
🚨 Save & Share & Comment / Guarda & Partilha & Comenta!
📩 DM for more info / Mais info. MP!
#calisthenics #calistenia #homeworkout #fitnesstips #onlinecoaching #strength #personaltrainer #scapula #shoulderhealth #learncalisthenics #biomechanicseducation #scapulastrength #gornation #pullupanddip #calisthenicsacademyporto #streetworkout #streetworkoutportugal #kinetic #coachingcues #tuckplanchepushups #planche #straddleplanche #roadtoplanche #calisthenicscoach #gymnastics #biomechanicseducation #straddleplanche #fullplanche #armbalance #exercises
EP. 20: Greg Potter - Better sleep for better gains?
You know it, I know it, we all know it: #sleep is crucial. Sleeping less than 7 hours a night is associated with many health-related problems, such as cardiovascular disease and type 2 diabetes. On top of that, consistent sleep loss can affect your physical capabilities as well, including cardiovascular fitness and #strength. Knowing this won't help you sleep better, though. Lifestyle factors such as working prolonged or irregular hours, social commitments, and family responsibilities can all contribute to inadequate sleep. In this episode, @gregpotterphd gives us plenty of practical tips for better sleep, and in turn, better #gains and better life.
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Greg Potter Ph.D. has a master's degree in Exercise Science from Loughborough University, and he did his Ph.D. on circadian rhythms, sleep, #nutrition, and metabolism, at the University of Leeds. Greg is also co-founder of Resilient Nutrition, which leverages cutting-edge science to produce foods and #supplements that make feeling and performing better simple and delicious. On top of that, Greg is a coach and international speaker.
Gregs ResearchGate: https://www.researchgate.net/profile/Greg-Potter
Resilient Nutrition: https://resilientnutrition.com/
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This is the 20th episode of the weekly #coachingcues podcast! If you want to have your question answered by an expert, please head to www.coachingcues.org/ask
Head over to virginactiveuk stories to hear me say things
#pt #personaltraining #coachingcues #livehappilyeveractive #virginactive
Superman + Hollow Hold = a decent looking hanging knee raise! #progress #toestobarprogression #coachingcues #crossfit
Today’s Tuesday Tip relates to today’s WOD where we’ve been hammering you with putting on the hook grip! Just don’t forget when to take it off 😬
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whiteboard_daily | COACHING CUE |
“Release the hook grip”
When?
Receiving the bar during the clean turnover
What does this mean?
A common error that I see with beginning Oly lifters is receiving the bar with “slow and low” elbows during the clean turnover.
Many times the cause of this is that they are keeping a firm hook grip on the bar after their elbows have passed in front of the bar.
Releasing the hook grip on the bar, but still keeping the bar within the fingers, during the clean turnover will place the lifter in a better position to get their elbows higher and do so quickly.
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#tuesdaytips #whiteboarddaily #coachingcues #coachingcuesday #crossfittips #cfn #hookgrip #cleans #cleanandjerk #barbell #weightlifting #olympiclifting
EP16: Jeremy Loenneke - Why does muscle size not contribute to strength gains?
Dr. Loenneke (@jploenneke) is the director of the Kevser Ermin Applied Physiology Laboratory. He has a BS in Health Management from the Southeast Missouri State University, an MS in Nutrition and Exercise Science from the Southeast Missouri State University, and a Ph.D. in Exercise Physiology from The University of Oklahoma. Currently, he works at the University of Mississippi, and his research group’s primary focus is on skeletal muscle adaptations to exercise with and without the application of blood flow restriction. Also, he is a Fellow of the American College of Sports Medicine and a member of the American Physiological Society.
Jeremy’s Google Scholar: https://scholar.google.com/citations?user=VmtuZVsAAAAJ&hl=en
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This is the 16th episode of the weekly #coachingcues #podcast! If you want to have your question answered by an expert, please head to www.coachingcues.org/ask
(Gutes) BRACING ist mehr als nur die Luft anzuhalten!
Man kann die Atmung nicht nur benutzen um den nötigen DRUCK aufzubauen...
Man kann sie auch nutzen um eine optimale Position zu finden!
#mtmt #krafttraining #bracing #atmung #breathing #personaltrainer #coachingcues #kreuzheben #kniebeugen #maximalkraft #muskelaufbau #keepthepowerinside #positiondiktiertfunktion #biomechanik
Cues for hip hinging 📝
Hip hinging is one of the 6 fundamental movements patterns in the gym that should be included in your workout routines and learnt how to execute properly and safely. ✅
First video is a demonstration of a hip hinge in an Romanian deadlift
So what should we be focusing on and looking out for?
1. Pull hips back (imagine a rope tired around your waist and someone is pulling you back)
2. Keep soft knees
3. Engage your core
4. Keep the bar close to your legs all the way (imagine you are painting your legs with the bar)
5. Breathe in when going down and breathe out back up coming up
6. Keep shoulder blades pinned back by squeezing shoulder blades together (to prevent rounding)
Second video shows a hip hinge being performed incorrectly, not following the cues above
🚨REMEMBER PROPER FORM IS ALWAYS MORE IMPORTANT THAN THE WEIGHT 🚨
DM me if you would like to know anymore about hip hinging or any movements you are struggling with!
LETS GO 🔥
#alyttlefitness
What to do after parallel Ring Rows...? 🤷🏻♂️
So you can finally do multiple reps of #RingRows with your body parallel to the floor, how do you continue progress? 🤔
Some people may elevate their feet so they're in a decline position (changing the leverage to make the movement harder), while others may add weight to their rows (aka #weightedcalisthenics).
These are all great ways to progress, however, an even BETTER option would be the #ArcRow with #AccommodatingResistance, which provides unique benefits compared to other methods:
🌟 With arc rows, you simply change the way you're doing ring rows WITHOUT having to change the set up or buy additional equipment.
🌟 Accommodating Resistance (or AR) allows us to address the changing strength curve of a movement. In simpler terms, we are stronger at different parts of a movement, so changing the way we move mid-rep will address ALL points of weakness.
🌟 Due to it's positioning, you'll have a better idea of how to do a #FrontLeverHold or a #FrontLeverRow by practicing the arc rows.
Super brief - how to arc row (with AR):
1️⃣ Same starting cues as ring row, but palms face down.
2️⃣ Pull rings towards hips with straight arms, only bending elbows when stuck.
3️⃣ 'Push' rings down towards hips, lower SLOWLY and grind out the rep!
For a more in-depth and nuanced explanation, check out today's stories! 🔥
Music: Hope
Musician: verachiutheartist
#gymnasticrings #bodyweightrow #frontlever #frontlevertraining #trx #trxrow #coachingcues #fitnesscue #workoutadvice #beginnerworkout #beginnerfitness #bodyweightstrength #bodyweighttraining #calisthenicsbeginner #trainsmart #minimalisttraining #upperbodystrength #hkfitness #movement #pilates #bodyweight #calisthenics #calistenia #fitnesseducationonline