STOP FORCEFULLY RETRACTING YOUR SCAPULAR WHEN YOU DEADLIFT 🙅♂️ — A common error we see in the deadlift is forcefully retracting the scapular like the example on the right. — Think about having ‘long arms’ and shoulder blades down like the picture on the left — Pull the bar into the body to fire the lats and keep torso ridged. — #deadlift #lats #scapular #shoulderhealth #strength
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😍 High Bar Back Squat 😍 — Arguably the best exercise to build leg strength and improve mobility of the lower extremity. — The exercise is commonly used by weightlifters, however at @movement_enhanced this is our preferred way of squatting, as we feel it promotes more athleticism, building strength through full range of motion and increases mobility. — The movement quality of an individual’s high bar back squat will give them a lot of information about how they move. It is common for there to be multiple contributing factors to not achieving the right position. — A restricted ankle joint is very common and has huge implications on the movement. — See the difference in the two photos! — ✅Photo A is a demonstration of the correct position. The hamstrings make contact with the calves and the torso remains upright. To stay balanced in this position, the centre of gravity must stay directly over the middle of the foot. — ❌ Photo B is a demonstration of the incorrect position. Knee flexion is limited because of a restricted ankle. — Send us a message if you have any questions! ✌️ — #highbarbacksquat #legstrength #strengthandconditioning #hipmobility #strength #weightlifting #movementenhanced
😍 Romanian Deadlift 😍 — A fantastic exercise to develop the posterior chain…if done correctly! 😆 — At @movement_enhanced they appear in our programs regularly. They are a great exercise to strengthen the hamstrings, glutes and lower back. Traditionally we program these in the B series after our compound lift for the day. — A common problem we see when performing the Romanian Deadlift is flexing at the hip and the knee when lowering the weight. The hamstrings are biarticular muscles meaning they cross two joints. To train the hamstrings in the hinge pattern, you cannot have flexion at both these joints at the same time. — See the difference in the two photos! — ✅ The photo on the left photo is a demonstration of the correct technique. In this example the lifter will keep a more vertical shin and the movement occurs purely from “pushing the hips back”. — ❌ The photo on the right is a demonstration of the incorrect technique. The knees travel forward as the hips shift backwards. The lifter attempts to try ‘squat the weight’. — Send us a message if you have any questions! ✌️ — #romaniandeadlift #legstrength #strengthandconditioning #hipmobility #strength #weightlifting #movementenhanced
SATURDAY 🔥 — Teams of 2-3 6 stations 6 minute work 1 minute rest One works while one rests — 12/15 cal Assault Bike 8 x Pendlay Row 12/15 cal Ski Erg 4 GTS + 4 Lunges ea 8 2KB Push Press + Carry 8 x Top ½ Pin Squat — #movementenhanced
NECK PAIN, it’s common but certainly not normal. — If you have neck pain, generally you either; — a) ARE WEAK and need to build strength in the correct muscles. b) MOVE POORLY and use the wrong technique on exercises. — Part of the strategy to fix this problem is strengthening the muscles of the middle back. This is done through pulling / rowing / retraction exercises. These exercises are great for improving posture but only if done correctly. — Above is an example of two different techniques we see when performing a rowing pattern. — LEFT PHOTO ✅✅✅ In this example you will see retraction and depression of the scapular. This technique recruits the muscles of the middle back and will help improve posture and function. — RIGHT PHOTO ❌❌❌ In this example you will see retraction and elevation of the scapular. This technique recruits the upper traps and will not provide an optimal stimulus for the middle back. — Small adjustments in technique will make a big difference in outcomes! — #movementenhanced #shoulderhealth #posture #strength #benchpress #structuralbalance #strengthtraining #weightlifting #strengthandconditioning