Syatt Fitness: The Week in Review (9/20/2013)

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Good morning and happy Friday!

It’s getting more and more brisk with each passing day here in Delaware and, I’ve gotta admit, I can’t help but love it!

I don’t have a single favorite season but every year I excitedly anticipate watching the leaves turn, long walks in the brisk fall air, and – of course – devouring as many pumpkin muffin’s as I possibly can.

Plus, I’m particularly excited for this weekend since I’ll be going to The Dogfish Head Brew Pub on Rehoboth Beach.

“What’s the Dogfish Head Brew Pub” you might ask. Wonderful question! Well, in short, The Brew Pub is the most glorious place on earth. In all of it’s splendor it’s a cozy little pub with cheery music, extraordinary food, and copious amounts of Dogfish Head beer.

So, if you’re wondering why there’s a lack of attention to my social media pages this weekend…now you’ll know why.

[BIG ANNOUNCEMENT!] Before we get to all the great articles and strength lesson’s from the past week, I want to make one final announcement regarding The Syatt Fitness 90-Day GET STRONG Challenge!

Spots are nearly full and registration closes in a few short days so, if you’re interested in participating, I urge you to sign up as soon as possible.

If you have any questions about it just shoot me an e-mail to jordan@syattfitness.com. Otherwise, look here for all of The Challenge details =====>90-Day GET STRONG Challenge!

Have a wonderful weekend!

-J

Articles By Jordan

  1. How to Feel Your Lats and Use Them to Build a Stronger Squat, Bench Press, and Deadlift
  2. My Pledge to You
  3. For Personal Trainers: How I Structure My Online Coaching

Daily Strength Lesson’s

Monday’s Strength Lesson: Deadlifting makes you more attractive.

Seriously.

Don’t believe me? Let’s briefly review a few of the many ways that Deadlifting makes you better looking without even trying:

1) Deadlift’s build that ‘donk: Want a bangin’ booty? Start Deadlifting. Few exercises target the glutes nearly as well as the Deadlift. If you want that butt then you better start pullin’. Oh, fella’s, don’t think we’re the only ones who appreciate a nice rump; the ladies like a dude with some round and ready glutes!

2) Deadlift’s improve posture: No one craves a slouched over golem-esque posture, amirite? We’re attracted to upright, confident, and strong individuals who stand tall and proud. Need help getting out of your slouched over position? Start Deadlifting!

3) Deadlift’s > Porn: Everyone will agree that nothing is more arousing then watching someone Deadlift with flawless technique. Forget pick-up lines and expensive cologne/perfume; if you want someone to think your hot just bend over (sumo or conventional style) and pick something heavy off the ground. Don’t forget to lock it out, though. Lockout is KEY!

 

Tuesday’s Strength Lesson: 3 of the most common ways to screw up the Goodmorning:

 

1) Allowing the bar to roll on your back:

Trainees often allow the bar to roll forward (towards their neck) and backward (towards their butt) while performing the Goodmorning.

Do NOT Allow This to Happen!

Using your lats, pull the bar straight down into your back and hold it there as tightly as possible. If you the bar can roll around then you definitely aren’t using your lats and you’re setting yourself up for injury.

2) Bending the knees too much:
Perhaps the most common mistake, trainees often bend the knees wayyyy too much and turn the Goodmorning into a Squat.

Now, in most cases, the Goodmorning shouldn’t be completely straight-legged. However, the knees really shouldn’t bend all that much; maybe 30, 40, or 50 degrees of flexion at most.

Remember, hinge at the hips – do NOT bend at the knee’s.

3) Initiating with the back instead of the hips:

When initiating the concentric (upward) portion of the Goodmorning, trainees often start by lifting with their back instead of pushing their hips forward.

From now on, remember that the first move upward involves driving your heels through the floor and pushing your hips towards the wall in front of you. Doing so will drastically improve the effectiveness (as well as the safety) of the exercise.

4) Bonus: Looking for some great GM variations? Check out these 3 short vids!

 

Wednesday’s Strength Lesson: Shoulder health doesn’t need to be complicated. A few simple drills performed several times per week is generally more than sufficient to build & maintain healthy shoulders in the long term. Here are a few of my favorite exercises:
1) Seated Scapular Wall Slides

2) Scap Push-Ups

3) Prone Y’s and T’s

Perform 1-3 sets of 8-12 repetitions per exercise 3x/week (definitely before training) and that should drastically improve overall shoulder health and performance.

 

Thursday’s Strength Lesson: Failing off the chest – or a couple inches above – during the Bench Press? Pay attention:

Often times individuals who are weak off the chest will [unconsciously] allow the barbell to drop to their chest without much control. While this map help with lighter weights, as the weights get heavier this tactic is not only ineffective but also dangerous.

Rather than let the bar drop to your chest…start controlling it – especially through those last 1-2 inches right before it hits your chest. Instead of thinking about lowering the bar to your chest, think about *pulling* the bar to your chest but progressively squeezing your back tighter and tighter as the bar gets lower and lower.

In doing so you’ll not only strengthen your back as a result of the lengthened eccentric component but have more more control and ability to reverse the barbell safely and effectively.

 

Friday’s Strength Lesson: “Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.”

 

Recommended Reading

  1. Fine-Tuning Deadlift Technique via Eric Cressey
  2. Deadlift Q&A via Mike Robertson
  3. Debunking the Deadlift via Syatt Fitness
  4. Steroids and Muscle Growth via Brad Pilon
  5. The Seth Godin Guide to Dieting via Armi Legge
  6. Blood Flow Restriction Training via Brad Schoenfeld
  7. Are Speed & Agility Drills Necessary to Get Faster? via Tony Gentilcore
  8. Why and How We Program Breathing Exercises via Kevin Carr
  9. How to Feel Your Lats and Use Them to Build a Stronger Squat, Bench Press, and Deadlift via Syatt Fitness
  10. Cueing the Core to Enhance Shoulder Elevation via Mike Reinold
  11. Surviving Whole Foods via The Huffington Post
  12. Saturated Fats: Villain, Hero, Or No Big Deal? via Tom Venuto and Sol Orwell
  13. Are Bulgarian Split Squats Superior to Back Squats? via Ben Bruno
  14. Regaining Scapular Control via Eric Cressey
  15.  Find What You Love and Let It Kill You via Mark Manson