Monday’s Strength Lesson: Is your lack of mobility inhibiting your squat performance? Try going joint-by-joint to assess your movement and correct any issues.
1) Start with the ankles and try some Wall Ankle Mobilizations
2a) Next, move up to the hip and give this Hip Flexor (& lat) stretch a shot:
2b) Mobility not the issue (it often isn’t!)? Give this plank variation a try to improve *stability!*
3) Can’t get enough movement in the upper back? Give my favorite T-Spine Extension drill a shot
4) Shoulders need some mobility work? Here’s a great lat stretch to help out
More info and video’s to improve your mobility for a stronger squat? Read THIS ARTICLE.
Tuesday’s Strength Lesson: The Single-Leg RDL (SL RDL) is a fantastic drill that can be extremely difficult to learn. Use the simple cue below to drastically reduce the learning curve and immediately improve overall performance of the movement.
When learning the SL RDL, it’s common for trainee’s to bend over with their torso rather than hinging at their hips.
While this may not appear to make a difference, it’s a very important distinction in movement pattern, muscle recruitment, as well as safety of the drill.
To limit the chances of bending forward and encourage more of a hip-dominant pattern, try using this cue:
“Send your back leg towards the wall behind you.”
“Try to touch the wall behind you with your back foot.”
In doing so, the trainee will reach with the back leg (ideally while maintaining a neutral spine) which facilitates the hip-hinge pattern rather than bending over at the torso.
Give it a shot (on yourself or your clients) and let me know how it works.
Wednesday’s Strength Lesson: Get your sweat bands and short-shorts ready cause it’s Sample Workout Wednesday!
Today’s workout is for those among us who are need of a de-load but would like something new, fresh, and fun. This week is a de-load week for me so you can join me and give this full-body session a shot.
3a) Double Kettlebell Front Loaded Low-Box Step-Up: 3 x 8/leg 3b) Tall Kneeling Alternating KB OH Press: 3 x 8/arm 3c) Tall Kneeling Anti-Extension Paloff Press: 3 x 10
Thursday’s Strength Lesson: There isn’t just one “correct” technique for any lift.
– Some people have a short torso and long arms (like me).
– Some people have short femurs and a long torso.
– Some people have chronic extension-based back pain
– Some people don’t care about lifting as much weight as possible…they lift to feel and move better!
The list of differences among people goes on and on and on and on and on and on…
you get the picture.
No two people are the same and, among other things, technique must be altered based on the individuals needs, goals, and preferences.
If something isn’t working…quit trying to fit a square peg in a round hole and change it until you find something that works.
Friday’s Strength Lesson: “Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”