Category Archives: Guest Blogs

Simplify Your Deadlift

Simplify Your Deadlift
By Adam Pine

Getting a big deadlift may not be easy, but it’s a lot simpler than most make it to be.

The most important advice I can give someone wanting a bigger deadlift is, “practice the deadlift.” Just like everything else in life, practice makes perfect.

If you want to deadlift a ton of weight, master the movement.

The most important part of the deadlift is the setup.

Setup Takeaways:

  • Setup close to the bar.
  • Feet at or inside hip width.
  • Hands outside your hips with an over/under grip.
  • Breathe and brace, get as tight as possible. This can be done at the top at the beginning of the setup, or at the bottom right before you lift. It is important that you stay extremely tight, try to become immoveable.
  • Push your hips back to the wall behind you creating tension in your hamstrings. Keep this tension.
  • Grab the bar. Pull the slack out, try to bend the bar over your kneecaps while keeping straight arms.
  • As you pull the slack, use the weight as a counterbalance to pull your chest up and lower your hips. As you lower your hips, find the tension in your hamstrings and create tension through your entire body.
  • Chest up, abs braced, maintain a neutral spine position.
  • Keep your weight on your heels and maintain a fairly vertical shin position.
  • Stand up through your heels as explosively as possible. Try to melt imprints of your heels into the ground. Lockout hard by squeezing your glutes together like you’re trying to crack a walnut between your butt cheeks and hump the bar.

Me pulling 710.

Common Mistakes and Corrections

Too Much Variation and Focus on Accessory Work

If you want to get good at deadlifting you have to practice deadlifting. Seems very obvious, but tons of people get caught up in training movements similar to the deadlift, without actually training the deadlift itself.

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The Evolution of the Gluteus Maximus

By Eirik Garnas
OrganicFitness.com

Big, powerful glutes are great, not just because they make you look good in a tight pair of jeans, but also, as all glute enthusiasts know, because a strong butt sets the stage for safe, heavy lifting in the gym, faster sprints, and a solid and injury-free lower back. The importance of the glutes – and the gluteus maximus (GM) in particular – becomes especially apparent when you work as a personal trainer or coach and see on a day-to-day basis how clients with various levels of glute development perform in the gym. More often than not, those with a strong set of glutes tend to display better movement patterns in the deadlift, squat, and a whole range of other exercises than those with a weak and flabby butt, and they also have lower incidence of back and knee pain. Since the GM is the largest muscle in the human body – and also at the center of the posterior chain – these observations don’t really come as a surprise. But why did the gluteals become such an important muscle group for humans, and why do so many modern people have weak and atrophied glutes? To answer these questions, we’re going to turn back the clock millions of years, to our days as foragers in Africa.

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Lessons From China

LESSONS FROM CHINA
by Dr. John Rusin

RECENT OLYMPIC SUCCESS

Many have predicted the demise of the American athlete over the course of the last century, but today, more than ever we sit as a country questioning our superiority in the realm of competition. With just over a year until the 2016 Rio Olympic Games, the question remains, how is the United States, who has lead the overall medal counts in five of the last six Olympic Games, going to stack up against the world’s big dogs that have been scraping at our heels for years?

In the last decade alone, a shift has occurred changing the very landscape of American athletic prowess and success in the Summer Olympic Games. America is being challenged by powerful and exponentially growing countries like China for world, I mean Olympic domination.

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Top 3 Compound Core Training Exercises for Abs

Top 3 Compound Core Training Exercises for Abs
By Nick Tumminello

Although just about everyone from fitness professionals to athletes to recreational exercisers talk about core training, most are unaware that the term Core, in reference to the muscles of center of the body, was first coined in 1982 by Bob Gajda (1966 Mr. America) & Richard Dominquez M.D. in their book Total Body Training.

In their book, Gajda and Dominquez stated: 

“The first essential concept in total body training is that of the “core.” Which is our term for the muscles of the center of the body. These muscles stabilize the body while we are in an upright, antigravity position or are using our arms and legs to throw or kick. They maintain our structure while we do vigorous exercises, such as running, jumping, shoveling snow, and lifting weights overhead. These are the muscles that control the head, neck, ribs, spine, and pelvis.” 

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