Syatt Fitness: The Week In Review (9/19/2013)

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Good morning and happy Saturday!

I’ve got a wicked busy day ahead of me what with articles to write, seminars to film, and – oh yea – some exams to study for as well ūüėČ

I hope you have an amazing weekend and enjoy it to the fullest!

Let me know if you have any questions, comments, or suggestions and I’ll talk to you soon.

-J

Articles By Jordan

A Quick and Easy Shoulder Health Assessment

Back to the Basics: Creating An Effective Fat Loss Program

Daily Strength Lesson’s

Monday’s Strength Lesson: When performing Squats, should your weight *only* be in the heels?

I used to cue all of my clients wayyy back onto their heels every time they Squatted.

It didn’t matter who the client was or what type of squat they were performing…I had been told that Squats were meant to be done on your heels so you better believe my clients were going to do ’em on their heels!

As I’ve progressed – both as a lifter and a coach – I’ve come to realize that trying to Squat with all of your bodyweight strictly on your heels can quickly turn into a recipe for disaster.

With the weight solely on the heels we miss out on using what’s called an “active foot,” and will therefore have difficulty gaining stability from the ground.

By using more of a tripod approach, however – where the weight is distributed a bit more evenly – we get a lot more ground contact and make the lift far more efficient.

It’s important for me to note that I am NOT suggesting lifters drive through their toes during a Squat. Far from it. In fact, I still recommend actively thinking about driving through the heels throughout the entire movement.

However, instead of solely distributing your bodyweight through your heels, I think it’s important to have a bit more of an even distribution while actively pressing through the heels.

 

Tuesday‚Äôs Strength Lesson: If you aren’t trying to “spread the floor apart” during the Sumo Deadlift then you aren’t going to reach your full strength potential.
Period.

As a coach and a lifter I’m *constantly* working to improve my cues and overall technique. I regularly try to develop new, easier to understand, and more effective strategies for improving strength and performance.

One such cue that I’ve¬†been working with for the past few years has been “spread the floor apart” and I’ve been applying it to a variety of lifts.

Click here to learn how it’s used.

The one lift that it never fails to produce drastic results in is the Sumo Deadlift.

Time after time, once lifters “get it” and understand how to implement this cue, their Deadlift numbers *immediately* improve.

Ashley, for example, from the UD Powerlifting Team pulled MORE than her previous 1RM…for A TRIPLE last night! Now, she’s known about this cue for a long time but only “got it” on her second and third sets of last night’s training session.

The Take Home Message: Implement this cue immediately and keep on trying until you “get it!” I can say without the slightest bit of reservation that once you understand how to use this cue you will immediately hit a new Sumo Deadlift PR.

Click here to learn how to spread the floor apart.

 

Wednesday‚Äôs Strength Lesson: Round Back Deadlifting get’s a lot of flack in the fitness industry, but does that render it completely useless?

No. Not at all.

See, advanced lifters who have spent years reinforcing proper technique, improving intra-abdominal pressure, and increasing muscle mass can sparingly use Round Back Deadlifts to help further develop their Deadlift (and overall strength).

Specifically, Round Back Deadlifts can be a great tool for teaching lifters how to fight out from a caved upper back at any point during the pull.

Again, this technique is best suited for advanced lifters so – for the sake of convenience – before attempting Round Back DL’s, a trainee must be able to Deadlift AT LEAST 2.5x/BW with a neutral spine.

To watch a brief instructional video outlining proper Round Back Deadlift technique, Click Here.

 

Thursday’s Strength Lesson: We each take roughly 20,000 breaths each day. 20,000!!!

Now, what if I were to tell you that most of us don’t breathe properly? That would mean *you’re performing 20,000 repetitions incorrectly* every single day!

How we breathe affects numerous components of our life including stress, posture, and even performance. If you’re doing it wrong (which most of us are) then you’ll unquestionably have negative outcomes down the road.

But what’s the “right” way to breathe?

How are we doing it, why is it “wrong,” and what can we do to fix it?

Fortunately, Eric Cressey breaks proper breathing down into a simple and easy-to-understand format in This Superb Video.

Not only does he make it easy to understand but he also outlines 4 great breathing exercises to help improve our breathing patterns immediately.

Want a quick, simple, and extremely effective way to improve your health, quality of life, and performance?

Learn to breathe properly ====> HERE.

Friday‚Äôs Strength Lesson: ‚ÄúOne has to understand that braveness is not the absence of fear but rather the strength to keep on going forward despite the fear.‚ÄĚ

Recommended Reading

  1. To Commit to Losing Weight, You Must Be In Control via Dr. Arya Sharma
  2. How to Stick With Any Diet or Fitness Program via Tom Venuto
  3. A Lesson In The Art of Maintenance via Leigh Peele
  4. The 5 Stages of Living with Obesity via Dr. Arya Sharma
  5. Hip and Thoracic Mobilization via Kevin Neeld
  6. Are Usain Bolt’s Sprinting Mechanics In Need of an Overhaul?¬†via¬†Bret Contreras
  7. Can Tight Hip Flexors Cause Tight Hamstrings? via Mike Reinold
  8. Sweet vs. Regular Potatoes: Which Are Healthier? via Precision Nutrition
  9. Individualizing Your Shoulder Program For Dummies via Dean Somerset
  10. Breathe Better, Move Better via Eric Cressey
  11. Solutions to The Most Common Recovery Problems via Precision Nutrition
  12. Does Research Support the Use of Bands and Chains? via Chris Beardsley
  13. The Real Tabata: A Brutal Circuit From the Protocol’s Inventor¬†via¬†Jon-Erik Kawamoto
  14. Simple and Effective Behavior to Help You Lose Fat via Joy Victoria
  15. Back to the Basics: Creating An Effective Fat Loss Program via Syatt Fitness