Syatt Fitness: The Week in Review (8/23/2013)

syattfitnesslogoGood morning and happy Friday!

Lot’s going on over at my end, not least of which is the release of my first ever Syatt Fitness t-shirt! After only one week the first batch is nearly sold out so it looks like I’ll be ordering more very soon.

To order your Syatt Fitness T-Shirt —-> CLICK HERE!

The Original Syatt Fitness T-Shirt

The Original Syatt Fitness T-Shirt

You can —-> CLICK HERE <—- to order your shirt today!

Aside from that, I’m now back in Delaware to begin [what is hopefully] my final semester of University. Assuming all goes according to plan, I’ll complete my degree in January at which point I’ll return to Boston to work full time at Total Performance Sports.

I’ll be honest…I’M SO EXCITED!!!

Anywho, this edition of The Week in Review is chalk full of great articles and strength lessons so, if you find yourself bored or searching for an excuse to read some fitness-related material, there will be no shortage in here.

Have a great weekend!

-J

Articles By Jordan

How to Deadlift After Back Injury

Daily Strength Lesson’s

Monday’s Strength Lesson: When Deadlifting, to put yourself in the safest and most efficient position, actively try to force your shoulders behind the bar prior to initiating the pull.

By trying to force your shoulders behind the bar (while keeping your chest up tall), it’ll be easier to maintain a neutral spine while putting you in the best position to keep the bar as close to you as possible.

I’d note, you likely won’t be capable of physically moving your shoulders behind the bar; most people simply aren’t mobile enough to do so. However, by actively trying to do it you will put yourself in the safest and most efficient pulling position.

For illustrative purposes, you can watch a video progression of my client Santiago learning exactly how to do this by clicking HERE.

 

Tuesday’s Strength Lesson: Any trainer can design a challenging workout. It takes a great coach, though, to design an effective training program.

Anyone can make a workout hard…

– Do 100 squat jumps
– Sprint back and forth for 10 minutes straight
– Perform 200 Kettlebell Swings as quickly as possible

I don’t care who you are…any of the above will be extremely difficult. That being said, “difficult” does NOT equate to “effective.”

Before you praise your trainer just because she/he makes you sweat, ask yourself if they deliver the results you were promised. Have you lost fat? Gained muscled? Improved performance? Decreased pain?

I don’t care how much you sweat…if you aren’t seeing results it’s time to find a new coach.

 

Wednesday’s Strength Lesson: Love to Deadlift but hurt your lower back doing it? Below are the steps I take to help lifters recover from a low-back injury and get them Deadlifting ASAP:

1) Learn to Fire the Glutes

2) Start with Single-Leg Training

3) Train with an Upright Posture

4) Use a Reduced Range of Motion (ROM)

5) Sumo Before Conventional

6) Full ROM with PERFECT Technique

I recently wrote an article explaining each of the above mentioned points. Click HERE to read it.

 

Thursday’s Strength Lesson: A quick and easy way to get more leg drive during the Bench: Actively try to drive your heels into the ground as hard as humanly possible.

I’d note, many lifters (including myself) bench with their heels elevated and toes pressed into the ground. In this case, trainees often get confused and wonder how they’re supposed to drive through their heels if they aren’t even touching the ground.

Simple: Even though the heels aren’t touching the ground – and often aren’t capable of touching the ground because of the leg position – try to drive through them and force them through the floor. Even if they don’t budge an inch, doing so will generate more force, increase leg drive and probably lead to a stronger Bench.

 

Friday’s Strength Lesson: “Greatness lies, not in being strong, but in the right using of strength; and strength is not used rightly when it serves only to carry a man above his fellows for his own solitary glory. He is the greatest whose strength carries up the most hearts by the attraction of his own.”

Recommended Reading

  1. How Do I Keep My Glutes While on Vacation? via Bret Contreras
  2. 3 Movements to Make You Stronger via Juggernaut Training Systems
  3. Med Ball Workouts: Not Just for Athletes via Eric Cressey
  4. Coca-Cola’s New Anti-Obesity Ad Provides Truly Valuable Advice via Yoni Freedhoff
  5. Complexes Made Simple via Ben Bruno
  6. Delayed Onset Muscle Soreness is All in Your Head via Bill Hartman
  7. The Deadlift: Your Most Powerful Weapon In Your Lifting Arsenal via Alli McKee
  8. Book Review: Becoming a Supple Leapord via Anoop Balachandran
  9. Why “Clean Eating” is a Myth via Armi Legge
  10. Mobility Exercise of the Week: Prisoner Lunge Walk with Pec Stretch via Eric Cressey
  11. Kettlebell Swings: Go Heavier for Greater Glute/Hamstring Activation via Bret Contreras
  12. How to Deadlift After Back Injury via Syatt Fitness
  13. 5 Reasons to Skip Breakfast via Dr. John Berardi
  14. The Complexity of Biomechanics via Todd Hargrove
  15. The Tabata Delusion via Tony Gentilcore