A common fix for a new lifter's press from @megsquats. Worth a save!
Original text: "FIX YOUR OVERHEAD PRESS
I see a lot of new lifters neglecting a neutral spine, and forgetting to engage their glutes when first trying the overhead press. Lose that anterior pelvic tilt, and shift your hips forward to create a neutral spine, and squeeze your butt to cue lower body tightness and proper bracing of the core.
This position is guaranteed to provide a more solid base for proper pressing power. Hit the Bookmark button to save this tip and try it in the gym!"
🔥Explosive Leg Circuit 🔥
Build your explosive strength with these 3 exercises!
1/ Box jump Overs
2/ Sprinter step ups
3/ Single leg Hops
Work hard, lift big, eat bigger 😎💪🏼
🔥The TEBOW and Ankle Eversion Hovers 🔥
Passive flexibility is not the same as active mobility.
🏃♀️Runner who was diagnosed with peroneal tendinitis comes in with limited dorsiflexion and weak ankle eversion. 1️⃣Ankle Eversion Hovers. Have the patient in side lying position. The tape roll presents an ideal height to promote active ankle eversion while placement will help ankle plantarflexion/dorsiflexion. Looks easy but it is deceivingly difficult. Try not to hyper extend those toes. 2️⃣💥THE TEBOW💥. Get into Half kneeling and put your head down. Place a nice @perform_better band around the lateral foot. Band keeps you honest by keeping your foot supinated. Start doing your PAILs and RAILs in this position. Next time you are working with a runner give this a go to own and strengthen end range dorsiflexion before completing your flexibility work.
❓WHAT: Face Pull Y Press (beginner)
❓WHY: strength for rotator cuff and scapular muscles (shoulder external rotators, rhomboids, serratus, lower trap).
❓WHEN: pre, intra, or post training.
❓HOW: pull elbows back (forearms parallel), external rotate shoulders, and push arms overhead into Y. Reverse back.
❓PARAMETERS: 2-3 sets of 8+ reps
❓QUESTIONS: shoot them below
Front skwats feelin’ realllll good thanks to @waleed_hourani for helping me correctly position the bar on my shoulders. Front Squats, 3x6 @ 6.5 with 210lbs and 3x8 @6.5 with 95lbs of some shirtless OHP because Project Strength has some OP lighting 😂😁. #66kg
One of the most dynamic exercises for your shoulders is Face Pulls. It primarily targets your rear delts, traps, and rotator cuffs, and is good for shoulder health, overall posture, and injury prevention
A common issue people have is internal rotation of the shoulders from sitting hunched over at a computer all day or putting too much emphasis on pushing movements like bench press. Face Pulls will externally rotate your shoulders and pull them back to where they should be
This exercise should be done with strict form and light weight to get the most benefit. Keep your chest up, shoulders back, and retract your scapula. Pull the ends of the rope apart towards your face and feel the squeeze in your upper back
If you are unsure about where to begin with structuring your workouts and selecting which exercises aware necessary for your goals, DM me for a personalized workout plan
Playing around at the end of a strength workout. More mechanically advantageous press with the hex bar.
Comment with other non-traditional ways to use the #hexbar and I'll put up a video of it.