Discover The Proven Secrets Of Pro Trainers In Achieving Massive Muscle Growth, Quickly, & Easily!
Discover The Proven Secrets Of Pro Trainers In Achieving Massive Muscle Growth, Quickly, & Easily!
Pushing your knees forward in the Squat.
I’m sure most of you on here know how to squat, or have at least done it before. And I’m sure almost all of you have been told the same cue when squatting.
“Push your hips back”
While I wont say that is the wrong way to squat, I will say that it is an extremely inefficient way to squat. Inefficient meaning you’re dumping energy into less than optimal positions, that will take away from your ability to lift more weight and recruit more muscle engagement.
Above is the way I see most people try to squat. Hips are pushed back, back is hyper extended to keep the chest up, and the knees are behind the toes.
This is how most people should squat. Notice the knees PAST the toes, hips are sunk low, and the back is vertical and FLAT, not arched.
Now I know most of you have probably always heard that the knees coming forward in the squat is bad because it puts too much pressure on your knee joint, but that doesn’t tell the whole story. The knees coming forward in the squat is only dangerous when the squat mechanics are off.
Check out the picture below.
On the left you have an extremely efficient squat position. Notice the bar high on the lifters back directly over the middle of foot (center of gravity) and the back flat and upright, keeping the hips close to the center of gravity. This will allow for maximal quad recruitment when coming out of the bottom position and it will also reduce strain on the back because the vertebra are stacked on top of each other.
On the right you will see the bar out in front of the center of gravity and much lower on the lifters back. The knees behind the toes which cause the hips to be further away from the center of gravity which creates a more horizontal spine. This can cause a lot of stress on the back to keep the bar/chest from falling forward further which would result in the lifter falling down.
To me the answer is obvious, when it comes to efficiency and safety, get that back up, those hips low, and those knees forward.
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Steve Kris
Discover The Proven Secrets Of Pro Trainers In Achieving Massive Muscle Growth, Quickly, & Easily!
Copped that Hurricane Season Pass
Discover The Proven Secrets Of Pro Trainers In Achieving Massive Muscle Growth, Quickly, & Easily!
What Happens When You Imprison an Old Timey Strongman,
Born in 1888 in Lithuania, then part of the Russian Empire, Alexander Zass was an old time strongman circus performer who is now known as the “Father of Modern Isometrics”. Zass taught that the key to superhuman strength was not just weightlifting, but by strengthening the hands, wrists, and arms through isometric exercise. Zass was very strong. VERY STRONG. Just how strong was he? Working as a circus performer as “The Great Samson”, he would bend iron bars around his legs, neck, and teeth, break chains with his chest, tie bars into knots, he would appear on stage carrying two lions, or suspend a piano from his teeth. One time he even carried on his shoulder a piano compete with pianist and a dancer.
When World War I broke out in 1914, Zass was conscripted into the Russian Army in order to fight the Germans and Austro-Hungarians. In the midst of battle he was captured by the Austrian Army. While a prisoner of war, he quickly gained a reputation as an escape artist, making three escape attempts. On his fourth and successful attempt, the guards locked him in a cell, then shackled him to the floor by his arms and legs for good measure. One day, when the guards checked his cell, they were astounded to discover that he had broken his shackles, bent the iron bars of his cell window, and climbed to his escape.
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It’s interesting to me that so many people are ready to give Ms. Val the boot from UCLA. I feel like you guys are forgetting the business aspect at play here: Ms. Val has effectively created a gymnastics program whose draw and prestige doesn’t depend on winning a national title.
Most high achieving / well known sports programs are that way because they have a strong foundation of winning big. And that drives viewer interest / ticket sales and marketing opportunity. Most importantly it drives recruitment. Good athletes naturally want to go to a school and team that they can win with.
UCLA has essentially beaten that system. Yes, they do still have to deliver and not making it to Nationals so consistently would be highly problematic, but they don’t have to be crowned national champions, or even division champions to maintain what they have.
People are going to be fans of the team because they have former elites competing. People are going to buy tickets to see them up close and having fun in a smaller arena. And elite gymnastics are still going to want to go to UCLA because Ms. Val has a fun quirky program that lets them throw dream skills like Katelyn Ohashis full on beam and have “unique” chorography by the one and only Ms. Val. And ex-elites bring their other big name friends with them. People love it that Simone shows up to watch a meet. And Jordyn Wieber still has a place in the picture as the team manager even though she can’t compete. One more Olympian for the crowds to pay to come see.
Ever notice that this is the team being talked about on Ellen? Or that publications that generally just cover Olympic contenders is writing pieces on Kyla and Maddie’s transitions to college? All of this is great publicity for UCLA, and in a time where gymnastics programs are being cut left and right for not making enough money, I’m sure it looks great to the athletic directors office. Probably even better then a national championship of a sport that most people (sadly) don’t watch outside of an Olympic year.
Is UCLA not living up to their potential? Yes. Do they probably need to work on mental strength and conditioning? Undoubtedly. But do they need to oust the head coach that created a dream marketing opportunity and herself is a huge reason recruites come to the school. Absolutely not. And it’s not going to happen.
Discover The Proven Secrets Of Pro Trainers In Achieving Massive Muscle Growth, Quickly, & Easily!
Bruno Moraes
ilovemusclegifs.tumblr.com
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If you have a history of shoulder issues, the half-kneeling landmine press is a great alternative to a traditional overhead press. This variation encourages scapular upward rotation that so many people lack during other overhead movements. The half-kneeling stance is a good core stability challenge as well. Make sure that your ribs don’t flare and you don’t lean too much to one side as you press! 💪🏻
Discover The Proven Secrets Of Pro Trainers In Achieving Massive Muscle Growth, Quickly, & Easily!
Brigitte Goudz
Discover The Proven Secrets Of Pro Trainers In Achieving Massive Muscle Growth, Quickly, & Easily!
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