Health & Fitness
The Spoto Bench Press: Gym Shorts (How To)
New to the spoto bench press or looking for a quick technique tutorial? Learn correct form in one short video.
The spoto bench press is a bench press supplemental lift that incorporates a pause above the normal bottom position, which both adds time under tension and stresses the sticking point for many lifters' bench presses.
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Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no-obligation trial. https://bit.ly/2MKeOoh
Gym Shorts videos provide short video demonstrations of correct form for various exercises.
Follow these steps:
-Set up like normal bench press
-Spotter when possible
-Legs pushing into shoulders
-Bar starts directly over shoulders
-Pause 1-2" off chest
-Hold bar motionless
-Slow & controlled descent
-Press back
-Stay tight & hold your breath
-1 full second pause
-Gaze fixed on ceiling
-Rack bar with straight elbows
This lift is named after Eric Spoto, world record holder for the bench press. He noticed that many lifters overrely on the rebound off the chest. This variation not only eliminates the stretch reflex, but also eliminates what great competition bench pressers do, which is use leg drive to help throw the bar up off the chest. The hover off the chest prevents the use of a throw & stretch reflex off the chest.
The spoto bench press increases the volume as opposed to the intensity. Although the range of motion is decreased, the lifter has to hold the bar motionless off the chest--increasing the time under tension--and, as mentioned above, cannot use his legs or the stretch reflex to help begin the lift.
The hover point coincides with the sticking point for many lifters, where the pecs essentially hand off the primary responsibility of moving the bar to the triceps.
While this helps with the lockout more than the bottom position, it's primary focus is the sticking point, especially for competitive bench pressers (those who compete in powerlifting).
We recommend programming this similarly to the bench press, with reps in the 2-8 range primarily, and suggest only intermediate or advanced lifters add this lift to their program.
SUBSCRIBE: https://bit.ly/2N20cLZ
----------------------------------------------------------------
This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1
Join us for a lifetime of success under the bar. This is the foundation of our journey together.
Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/
The spoto bench press is a bench press supplemental lift that incorporates a pause above the normal bottom position, which both adds time under tension and stresses the sticking point for many lifters' bench presses.
GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no-obligation trial. https://bit.ly/2MKeOoh
Gym Shorts videos provide short video demonstrations of correct form for various exercises.
Follow these steps:
-Set up like normal bench press
-Spotter when possible
-Legs pushing into shoulders
-Bar starts directly over shoulders
-Pause 1-2" off chest
-Hold bar motionless
-Slow & controlled descent
-Press back
-Stay tight & hold your breath
-1 full second pause
-Gaze fixed on ceiling
-Rack bar with straight elbows
This lift is named after Eric Spoto, world record holder for the bench press. He noticed that many lifters overrely on the rebound off the chest. This variation not only eliminates the stretch reflex, but also eliminates what great competition bench pressers do, which is use leg drive to help throw the bar up off the chest. The hover off the chest prevents the use of a throw & stretch reflex off the chest.
The spoto bench press increases the volume as opposed to the intensity. Although the range of motion is decreased, the lifter has to hold the bar motionless off the chest--increasing the time under tension--and, as mentioned above, cannot use his legs or the stretch reflex to help begin the lift.
The hover point coincides with the sticking point for many lifters, where the pecs essentially hand off the primary responsibility of moving the bar to the triceps.
While this helps with the lockout more than the bottom position, it's primary focus is the sticking point, especially for competitive bench pressers (those who compete in powerlifting).
We recommend programming this similarly to the bench press, with reps in the 2-8 range primarily, and suggest only intermediate or advanced lifters add this lift to their program.
SUBSCRIBE: https://bit.ly/2N20cLZ
----------------------------------------------------------------
This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1
Join us for a lifetime of success under the bar. This is the foundation of our journey together.
Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/
296 Views
7 months ago
Health & Fitness
11 Views
1 month ago
Description
Thumb placement on Tsuba when using Japanese swords during drawing and Noto (putting the sword away). This video is just for entertainment. Never practice with swords unless in the supervision of a competent instructor.
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16 Views
1 month ago
Description
First time doing Tameshigiri with my Shinwa Odachi on a pool noodle. Need to work on my yokoichimonji/suehe (flat cut), but it cuts pretty good for the price. The shape of the blade makes this thing sail through noodles like they're nothing (the bad flat cut was me not the sword, flat cut is the most difficult to do properly and successfully)
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11 Views
1 month ago
Description
Tips for your Japanese Sword cleaning kit, alternative container, alternative sword oil cloth and the way I apply oil to my oil cloth.
14 Views
1 month ago
Description
My review of the Cold Steel O-Bokken. Good quality for the money and I highly recommend it.
Pros
1.Flexes rather than breaks
2.Closer to weight of real Katana
3.Doesn't rot or permanently warp (if it warps just flex it the other way
Cons
1.Not cut resistant (doesn't matter to me since it's a training tool and will be used against other Bokken)
2.Hard to find saya because of it's thickness
3.Tsuka length (easily fixable)
Pros
1.Flexes rather than breaks
2.Closer to weight of real Katana
3.Doesn't rot or permanently warp (if it warps just flex it the other way
Cons
1.Not cut resistant (doesn't matter to me since it's a training tool and will be used against other Bokken)
2.Hard to find saya because of it's thickness
3.Tsuka length (easily fixable)
13 Views
1 month ago
Description
A good affordable option for a sword case is a rifle case. One huge plus for me about this case is it has outside pockets and is made in the USA
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12 Views
1 month ago
Description
Double Sageo wrap above Kurigata. Subscribe for more vids
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25 Views
1 month ago
Description
how to deadlock the Sageo to the Kurigata. I customized this sword which is the Masahiro Shadow Warrior Kageo Musha Katana by changing the Habaki and Seppa to brass one, the Tsuba is from a Musashi Kami Katana, the Menuki are from a Bushido Raijin Katana, I rewrapped the Tsuka in a battle wrap called Hoso To Katate maki, I dulled the blade, shortened the space between the Koiguchi and Kurigata and a friend of mine made the Sageo that I put on this Katana.
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12 Views
1 month ago
Description
Safety knot. I typically use this knot if I have to leave my Katana somewhere a kid might get a hold of it because it basically ties the sword closed.
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14 Views
1 month ago
Description
Be sure to like, share and subscribe as well as follow me on Facebook and Instagram. My Facebook Fan Page: https://www.facebook.com/Adam-Novath-1483812465175827/timeline My Instagram: https://www.instagram.com/adam_novath/ Student Of War Customs: https://studentofwarcustoms.com/ UgeTube: https://ugetube.com/@AdamNovath Bitchute: https://www.bitchute.com/channel/y9IqrKtw2UK1/ Rumble: https://rumble.com/user/AdamNovath Juxxi: https://juxxi.com/channel/Adam_Novath MeWe: https://mewe.com/i/adamnovath
13 Views
1 month ago
Description
One of my freestyles using a Bokken
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9 Views
1 month ago
Description
Be sure to like, share and subscribe as well as follow me on Facebook and Instagram.
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16 Views
1 month ago
Description
Adam doing an iaijutsu kata
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11 Views
1 month ago
Description
My cutting tatami. 2 Rolled tatami mats which is about the same as cutting through 2 arms, a leg or a neck. Subscribe for more vids
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9 Views
1 month ago
Description
My cutting tatami. 2 Rolled tatami mats which is about the same as cutting through 2 arms, a leg or a neck. Subscribe for more vids
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16 Views
1 month ago
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Karen and me doing our synchronized sai form. Subscribe for more vids
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1 month ago
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me doing my sword form. Subscribe for more vids
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1 month ago
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me doing my musical form. Subscribe for more vids
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2 months ago
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This is "TNT FAT-P" by Jason Ross on Vimeo, the home for high quality videos and the people who love them.
FHD
296 Views
7 months ago
Description
New to the spoto bench press or looking for a quick technique tutorial? Learn correct form in one short video.
The spoto bench press is a bench press supplemental lift that incorporates a pause above the normal bottom position, which both adds time under tension and stresses the sticking point for many lifters' bench presses.
GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no-obligation trial. https://bit.ly/2MKeOoh
Gym Shorts videos provide short video demonstrations of correct form for various exercises.
Follow these steps:
-Set up like normal bench press
-Spotter when possible
-Legs pushing into shoulders
-Bar starts directly over shoulders
-Pause 1-2" off chest
-Hold bar motionless
-Slow & controlled descent
-Press back
-Stay tight & hold your breath
-1 full second pause
-Gaze fixed on ceiling
-Rack bar with straight elbows
This lift is named after Eric Spoto, world record holder for the bench press. He noticed that many lifters overrely on the rebound off the chest. This variation not only eliminates the stretch reflex, but also eliminates what great competition bench pressers do, which is use leg drive to help throw the bar up off the chest. The hover off the chest prevents the use of a throw & stretch reflex off the chest.
The spoto bench press increases the volume as opposed to the intensity. Although the range of motion is decreased, the lifter has to hold the bar motionless off the chest--increasing the time under tension--and, as mentioned above, cannot use his legs or the stretch reflex to help begin the lift.
The hover point coincides with the sticking point for many lifters, where the pecs essentially hand off the primary responsibility of moving the bar to the triceps.
While this helps with the lockout more than the bottom position, it's primary focus is the sticking point, especially for competitive bench pressers (those who compete in powerlifting).
We recommend programming this similarly to the bench press, with reps in the 2-8 range primarily, and suggest only intermediate or advanced lifters add this lift to their program.
SUBSCRIBE: https://bit.ly/2N20cLZ
----------------------------------------------------------------
This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1
Join us for a lifetime of success under the bar. This is the foundation of our journey together.
Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/
The spoto bench press is a bench press supplemental lift that incorporates a pause above the normal bottom position, which both adds time under tension and stresses the sticking point for many lifters' bench presses.
GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no-obligation trial. https://bit.ly/2MKeOoh
Gym Shorts videos provide short video demonstrations of correct form for various exercises.
Follow these steps:
-Set up like normal bench press
-Spotter when possible
-Legs pushing into shoulders
-Bar starts directly over shoulders
-Pause 1-2" off chest
-Hold bar motionless
-Slow & controlled descent
-Press back
-Stay tight & hold your breath
-1 full second pause
-Gaze fixed on ceiling
-Rack bar with straight elbows
This lift is named after Eric Spoto, world record holder for the bench press. He noticed that many lifters overrely on the rebound off the chest. This variation not only eliminates the stretch reflex, but also eliminates what great competition bench pressers do, which is use leg drive to help throw the bar up off the chest. The hover off the chest prevents the use of a throw & stretch reflex off the chest.
The spoto bench press increases the volume as opposed to the intensity. Although the range of motion is decreased, the lifter has to hold the bar motionless off the chest--increasing the time under tension--and, as mentioned above, cannot use his legs or the stretch reflex to help begin the lift.
The hover point coincides with the sticking point for many lifters, where the pecs essentially hand off the primary responsibility of moving the bar to the triceps.
While this helps with the lockout more than the bottom position, it's primary focus is the sticking point, especially for competitive bench pressers (those who compete in powerlifting).
We recommend programming this similarly to the bench press, with reps in the 2-8 range primarily, and suggest only intermediate or advanced lifters add this lift to their program.
SUBSCRIBE: https://bit.ly/2N20cLZ
----------------------------------------------------------------
This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1
Join us for a lifetime of success under the bar. This is the foundation of our journey together.
Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/
FHD
152 Views
7 months ago
Description
New to the snatch (or full snatch or squat snatch) or looking for a quick technique tutorial? Learn correct form in one short video.
The snatch is an Olympic weightlifting exercise performed explosively that begins with the bar on the floor and ends with the bar locked out over your head as you stand tall.
GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no-obligation trial. https://bit.ly/2MKeOoh
Because of the quick nature of the lift and the deep overhead squat position in the rack or catch position, this lift is not for everyone. We recommend getting coached by a competent coach if you intend to seriously train the snatch or compete in a weightlifting meet.
The snatch begins with the bar on the floor. The lifter takes a wide grip to reduce the distance the bar has to travel and achieve a hang position around the hip crease.
The snatch has to be performed quickly, but beginners will need to begin more slowly off the floor to ensure form is at correct as possible. Drills can be performed to work on proper jump position, rack position, and timing.
The lifter jumps and drops down into a full overhead squat while simultaneously letting the arms bend and then rapidly straighten the elbows and wrist to catch the bar with elbows and wrists locked in place. The bar needs to be caught over the shoulders and midfoot.
Once the bar is caught, the lifter squats up into a full standing position with bar locked out over midfoot and shoulders. This is the ending position.
If the snatch is to be trained seriously, it must be practiced alongside strength training of slower lifts like squats, deadlifts, and other compound barbell lifts. This means high frequency to work on technique.
Snatches are programmed with lower rep sets (singles, doubles, triples) with a higher number of sets to increase training volume and stress.
For intermediate lifters with a coach or dedicated to diligently coaching themselves and you desire to add Olympic variants to your program or compete in a weightlifting meet, add the snatch to your program.
Gym Shorts videos provide short video demonstrations of correct form for various exercises.
Follow these steps:
-Heels hip width apart
-Bar over midfoot
-Knees in line with toe angle
-Straight arms
-Back straight
-Drag bar up legs
-Arms straight
-Forcefully extend hips & knees
-Jump!
-Punch up
-Thighs below parallel
-Full squat
-Lead up with chest
-Lock out over midfoot
-Shoulders over bar as long as possible
-Back angle remains constant until the bar passes the knee
-Adjust grip width so bar connects with hip crease
SUBSCRIBE: https://bit.ly/2N20cLZ
----------------------------------------------------------------
This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1
Join us for a lifetime of success under the bar. This is the foundation of our journey together.
Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/
The snatch is an Olympic weightlifting exercise performed explosively that begins with the bar on the floor and ends with the bar locked out over your head as you stand tall.
GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no-obligation trial. https://bit.ly/2MKeOoh
Because of the quick nature of the lift and the deep overhead squat position in the rack or catch position, this lift is not for everyone. We recommend getting coached by a competent coach if you intend to seriously train the snatch or compete in a weightlifting meet.
The snatch begins with the bar on the floor. The lifter takes a wide grip to reduce the distance the bar has to travel and achieve a hang position around the hip crease.
The snatch has to be performed quickly, but beginners will need to begin more slowly off the floor to ensure form is at correct as possible. Drills can be performed to work on proper jump position, rack position, and timing.
The lifter jumps and drops down into a full overhead squat while simultaneously letting the arms bend and then rapidly straighten the elbows and wrist to catch the bar with elbows and wrists locked in place. The bar needs to be caught over the shoulders and midfoot.
Once the bar is caught, the lifter squats up into a full standing position with bar locked out over midfoot and shoulders. This is the ending position.
If the snatch is to be trained seriously, it must be practiced alongside strength training of slower lifts like squats, deadlifts, and other compound barbell lifts. This means high frequency to work on technique.
Snatches are programmed with lower rep sets (singles, doubles, triples) with a higher number of sets to increase training volume and stress.
For intermediate lifters with a coach or dedicated to diligently coaching themselves and you desire to add Olympic variants to your program or compete in a weightlifting meet, add the snatch to your program.
Gym Shorts videos provide short video demonstrations of correct form for various exercises.
Follow these steps:
-Heels hip width apart
-Bar over midfoot
-Knees in line with toe angle
-Straight arms
-Back straight
-Drag bar up legs
-Arms straight
-Forcefully extend hips & knees
-Jump!
-Punch up
-Thighs below parallel
-Full squat
-Lead up with chest
-Lock out over midfoot
-Shoulders over bar as long as possible
-Back angle remains constant until the bar passes the knee
-Adjust grip width so bar connects with hip crease
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----------------------------------------------------------------
This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1
Join us for a lifetime of success under the bar. This is the foundation of our journey together.
Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/
FHD
47 Views
7 months ago
Description
Before you begin your deadlift, squeeze the slack out of the bar (or pull the slack out of the bar). This cue helps you stay in the proper position, maintain correct form, and ultimately lift more weight.
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Pulling the slack out of the bar helps you better move the bar and avoid the bar moving you out of position. Not pulling the slack out of the bar may cause you to round your back or shift forward onto your toes. It may also lead to the bar moving forward off your shins.
This also prevents jerking the bar off the floor or using your arms to yank the bar off the floor.
You perform this step during step 4 of the 5 step deadlift set up. As you squeeze your chest up and flatten your back, squeeze the slack out of the bar before you push the floor away and drag the bar up your legs.
This should become a part of your deadlift set up and second nature to you after awhile.
Pulling the slack out of the bar means you begin to push against the floor and build tension in your arms, causing the barbell to bend without the barbell and plates coming fully off the floor. A deadlift bar or a barbell with more weight will bend more.
You are actually putting force into the barbell but not enough to lift the barbell and plates up off the floor.
Some indications that you are doing this properly are that you will feel the weight in your hands. You may feel as if the bar is almost floating, and especially with a light warm up the bar may actually come up off the floor as you squeeze the slack out.
You should also feel the weight increasingly in your feet (and you should feel it on your midfoot, so not too much on the balls of your feet or your heels).
If you are watching someone else's deadlift or a video of your own, you should look for the barbell to bend, the plates to begin to come up off the floor one at a time from the inside.
Lastly, if you lift with iron plates, you may hear the plates click or clang against the barbell as you do this properly.
Some variations on this cue include the below:
-pull the slack out of the bar
-feel the weight "heavy in your hands"
-peel the plates up from the inside
-pull the bend out of the bar
SUBSCRIBE: https://bit.ly/2N20cLZ
----------------------------------------------------------------
This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1
Join us for a lifetime of success under the bar. This is the foundation of our journey together.
Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/
GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no-obligation trial. https://bit.ly/2MKeOoh
Pulling the slack out of the bar helps you better move the bar and avoid the bar moving you out of position. Not pulling the slack out of the bar may cause you to round your back or shift forward onto your toes. It may also lead to the bar moving forward off your shins.
This also prevents jerking the bar off the floor or using your arms to yank the bar off the floor.
You perform this step during step 4 of the 5 step deadlift set up. As you squeeze your chest up and flatten your back, squeeze the slack out of the bar before you push the floor away and drag the bar up your legs.
This should become a part of your deadlift set up and second nature to you after awhile.
Pulling the slack out of the bar means you begin to push against the floor and build tension in your arms, causing the barbell to bend without the barbell and plates coming fully off the floor. A deadlift bar or a barbell with more weight will bend more.
You are actually putting force into the barbell but not enough to lift the barbell and plates up off the floor.
Some indications that you are doing this properly are that you will feel the weight in your hands. You may feel as if the bar is almost floating, and especially with a light warm up the bar may actually come up off the floor as you squeeze the slack out.
You should also feel the weight increasingly in your feet (and you should feel it on your midfoot, so not too much on the balls of your feet or your heels).
If you are watching someone else's deadlift or a video of your own, you should look for the barbell to bend, the plates to begin to come up off the floor one at a time from the inside.
Lastly, if you lift with iron plates, you may hear the plates click or clang against the barbell as you do this properly.
Some variations on this cue include the below:
-pull the slack out of the bar
-feel the weight "heavy in your hands"
-peel the plates up from the inside
-pull the bend out of the bar
SUBSCRIBE: https://bit.ly/2N20cLZ
----------------------------------------------------------------
This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1
Join us for a lifetime of success under the bar. This is the foundation of our journey together.
Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/
FHD
28 Views
7 months ago
Description
New to the block pull or looking for a quick technique tutorial? Learn correct form in one short video.
The block pull is a deadlift variant that shortens the range of motion by starting with the bumper plates resting on an elevated surface--such as blocks. This eliminates the initial movement off the floor in the deadlift.
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The elimination of the beginning portion of the deadlift lessens the contribution of the quadriceps, as that movement is mostly knee extension. Once the lifter overcomes the novelty of the lift and gets the form down, he should be able to lift more weight with the block pull than with the deadlift.
Because of the reduced range of motion and ability to lift more weight, the block pull is an "intensity" supplemental variation on the deadlift as opposed to a "volume" variation, which increases the range of motion or time under tension.
The block pull is essentially a different way to perform a rack pull. If you do not have access to a squat rack--or the rack is not secured to the floor--but you have access to blocks or some other sturdy, stable surface you can perform block pulls.
Programming block pulls tends to be lower rep sets, as we're stressing intensity. Sets of 2-5 are the norm, though singles or higher rep sets are okay.
Because of the sheer intensity of these, these are often performed with straps, though straps certainly don't have to be used.
We typically program block pulls for intermediate lifters who need a supplemental deadlift exercise. These can also, however, be programmed for novice trainees who are struggling to extend their lumbar spine in the bottom position of the deadlift. Most lifters can flatten their lower back with the plates and bar elevated.
If you're an intermediate or advanced lifter looking for a deadlift variation that stresses intensity, or a novice lifter struggling to extend your lower back no matter what cue or exercises you try, consider adding the block pull to your program.
Gym Shorts videos provide short video demonstrations of correct form for various exercises.
Follow these steps:
-Bar rests on block 3-4" below knee caps
-Hip width stance
-Shins vertical touching bar
-Grip bar outside shins
-Squeeze chest hard
-Drag the bar up your legs
-Keep your back flat
-Gaze about 12 feet in front of you
-Push the floor away
SUBSCRIBE: https://bit.ly/2N20cLZ
----------------------------------------------------------------
This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1
Join us for a lifetime of success under the bar. This is the foundation of our journey together.
Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/
The block pull is a deadlift variant that shortens the range of motion by starting with the bumper plates resting on an elevated surface--such as blocks. This eliminates the initial movement off the floor in the deadlift.
GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no-obligation trial. https://bit.ly/2MKeOoh
The elimination of the beginning portion of the deadlift lessens the contribution of the quadriceps, as that movement is mostly knee extension. Once the lifter overcomes the novelty of the lift and gets the form down, he should be able to lift more weight with the block pull than with the deadlift.
Because of the reduced range of motion and ability to lift more weight, the block pull is an "intensity" supplemental variation on the deadlift as opposed to a "volume" variation, which increases the range of motion or time under tension.
The block pull is essentially a different way to perform a rack pull. If you do not have access to a squat rack--or the rack is not secured to the floor--but you have access to blocks or some other sturdy, stable surface you can perform block pulls.
Programming block pulls tends to be lower rep sets, as we're stressing intensity. Sets of 2-5 are the norm, though singles or higher rep sets are okay.
Because of the sheer intensity of these, these are often performed with straps, though straps certainly don't have to be used.
We typically program block pulls for intermediate lifters who need a supplemental deadlift exercise. These can also, however, be programmed for novice trainees who are struggling to extend their lumbar spine in the bottom position of the deadlift. Most lifters can flatten their lower back with the plates and bar elevated.
If you're an intermediate or advanced lifter looking for a deadlift variation that stresses intensity, or a novice lifter struggling to extend your lower back no matter what cue or exercises you try, consider adding the block pull to your program.
Gym Shorts videos provide short video demonstrations of correct form for various exercises.
Follow these steps:
-Bar rests on block 3-4" below knee caps
-Hip width stance
-Shins vertical touching bar
-Grip bar outside shins
-Squeeze chest hard
-Drag the bar up your legs
-Keep your back flat
-Gaze about 12 feet in front of you
-Push the floor away
SUBSCRIBE: https://bit.ly/2N20cLZ
----------------------------------------------------------------
This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1
Join us for a lifetime of success under the bar. This is the foundation of our journey together.
Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/
FHD
24 Views
7 months ago
Description
Matt & Scott discuss how to behave properly in a gym, because to many don’t respect the equipment or the people around them. Don’t be that guy (or gal).
Take care of the equipment and put it back where you got it. Treat the equipment with the respect it’s due.
Wipe down your bench and similar equipment. Put the weights away properly (right location, and lips out on the weight tree).
If you’re in a big box gym, don’t give others unsolicited advice. If they ask for advice, give it--if you’re a coach, this person might become a client. If you receive advice, don’t act like you want it. You can be polite, but if that person gives it the second time, that person needs to know you don’t want or need your advice.
Headphones can be a useful tool in gyms like this to tell people you’re not interested in talking to them. If there is a chance of good coaching, however--if you’re in a good gym--then don’t wear the headphones. Enjoy the fact that you’re in a gym where you can receive excellent coaching.
Don’t break up the blocks of chalk--they should be block.
Don’t use baby powder.
Act like a professional in the gym. You know what you’re doing. You know why you’re there. Act like it.
GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no-obligation trial. https://bit.ly/2MKeOoh
SUBSCRIBE: https://bit.ly/2N20cLZ
----------------------------------------------------------------
This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1
Join us for a lifetime of success under the bar. This is the foundation of our journey together.
Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/
Take care of the equipment and put it back where you got it. Treat the equipment with the respect it’s due.
Wipe down your bench and similar equipment. Put the weights away properly (right location, and lips out on the weight tree).
If you’re in a big box gym, don’t give others unsolicited advice. If they ask for advice, give it--if you’re a coach, this person might become a client. If you receive advice, don’t act like you want it. You can be polite, but if that person gives it the second time, that person needs to know you don’t want or need your advice.
Headphones can be a useful tool in gyms like this to tell people you’re not interested in talking to them. If there is a chance of good coaching, however--if you’re in a good gym--then don’t wear the headphones. Enjoy the fact that you’re in a gym where you can receive excellent coaching.
Don’t break up the blocks of chalk--they should be block.
Don’t use baby powder.
Act like a professional in the gym. You know what you’re doing. You know why you’re there. Act like it.
GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no-obligation trial. https://bit.ly/2MKeOoh
SUBSCRIBE: https://bit.ly/2N20cLZ
----------------------------------------------------------------
This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1
Join us for a lifetime of success under the bar. This is the foundation of our journey together.
Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/
FHD
19 Views
7 months ago
Description
Matt & Scott discuss the myth of maintenance and how this doesn’t really apply for people, despite what people often claim.
Sometimes life prevents strength training from being a high priority, so you do your best. Work, injuries, vacation, etc. can prevent improvement in the gym. When these things are not preventing improvements in the gym, then do your best to improve in the gym.
The day will come when you won’t hit any more PRs and you will train to stave off strength and for your health.
People tend to think that they’ve reached a point where they’re strong enough and they don’t need to get any stronger. Now, if your goals change--you want to pursue some other athletic endeavors--that’s fine, but you still train and training requires at least some attempt to either get stronger or stave off weakness the best you can.
There are also drawbacks and real costs to getting to elite levels of strength. This level of strength does not increase your health. It’s not enjoyable. You’re putting strength above everything else in your life, and we’re not calling for that.
That being said, for most people, they’re not even close to strong enough. They haven’t put in the time, effort, energy to pursue fitness, strength, and health.
GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no-obligation trial. https://bit.ly/2MKeOoh
SUBSCRIBE: https://bit.ly/2N20cLZ
----------------------------------------------------------------
This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1
Join us for a lifetime of success under the bar. This is the foundation of our journey together.
Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/
Sometimes life prevents strength training from being a high priority, so you do your best. Work, injuries, vacation, etc. can prevent improvement in the gym. When these things are not preventing improvements in the gym, then do your best to improve in the gym.
The day will come when you won’t hit any more PRs and you will train to stave off strength and for your health.
People tend to think that they’ve reached a point where they’re strong enough and they don’t need to get any stronger. Now, if your goals change--you want to pursue some other athletic endeavors--that’s fine, but you still train and training requires at least some attempt to either get stronger or stave off weakness the best you can.
There are also drawbacks and real costs to getting to elite levels of strength. This level of strength does not increase your health. It’s not enjoyable. You’re putting strength above everything else in your life, and we’re not calling for that.
That being said, for most people, they’re not even close to strong enough. They haven’t put in the time, effort, energy to pursue fitness, strength, and health.
GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no-obligation trial. https://bit.ly/2MKeOoh
SUBSCRIBE: https://bit.ly/2N20cLZ
----------------------------------------------------------------
This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1
Join us for a lifetime of success under the bar. This is the foundation of our journey together.
Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/
FHD
23 Views
7 months ago
Description
New to the dumbbell bench press or looking for a quick technique tutorial? Learn correct form in one short video.
The dumbbell bench press is an accessory lift that mimics the barbell bench press, but the use of the dumbbells limit the weight and accessibility for many lifters while allowing for each arm to move independently and greater rotation at the shoulder during the execution of the movement.
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Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no-obligation trial. https://bit.ly/2MKeOoh
This movement requires a bench and two (ideally) equally heavy objects that can easily be grasped, such as dumbbells, kettlebells, or adjustable dumbbells.
During the concentric portion of the movement, we internally rotate the shoulders, pronate the forearms, and twist the dumbbell to be roughly perpendicular with the bench. During the eccentric portion of the movement, we externally rotate the shoulders, supinate the forearms, and twist the dumbbell to be closer to parallel with the bench (roughly 45 degrees).
We tend to program these for advanced athletes who both have access to dumbbells and want to build muscle to enable greater strength for the muscles that contribute to the barbell bench press (or--maybe--who simply want to get more jacked).
Because it's hard to perform these at high intensities, we recommend programming higher rep sets: 2-5 x 6-15.
These are generally performed near the end of the workout, after the bigger barbell movements have been performed, and they can be performed in a circuit or in a superset with other exercises.
If you're advanced athlete looking to build your bench press (or the muscle that contribute to the bench press) consider adding the dumbbell bench press to your program.
Gym Shorts videos provide short video demonstrations of correct form for various exercises.
Follow these steps:
-Rest dumbbells on thighs
-Lie back: keep your arms flexed and the dumbbells close to your torso
-Dumbbells begin at ~45 degrees to bench
-Hands roughly in line with sternum
-Dumbbells end ~90 degrees to bench and directly over shoulders
-Elbows fully extended at the top
-Internal rotation on the way up
-External rotation on the way down
-Feet flat on the floor
-Legs angled out
-Move dumbbells to thighs as you sit up
SUBSCRIBE: https://bit.ly/2N20cLZ
----------------------------------------------------------------
This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1
Join us for a lifetime of success under the bar. This is the foundation of our journey together.
Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/
The dumbbell bench press is an accessory lift that mimics the barbell bench press, but the use of the dumbbells limit the weight and accessibility for many lifters while allowing for each arm to move independently and greater rotation at the shoulder during the execution of the movement.
GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no-obligation trial. https://bit.ly/2MKeOoh
This movement requires a bench and two (ideally) equally heavy objects that can easily be grasped, such as dumbbells, kettlebells, or adjustable dumbbells.
During the concentric portion of the movement, we internally rotate the shoulders, pronate the forearms, and twist the dumbbell to be roughly perpendicular with the bench. During the eccentric portion of the movement, we externally rotate the shoulders, supinate the forearms, and twist the dumbbell to be closer to parallel with the bench (roughly 45 degrees).
We tend to program these for advanced athletes who both have access to dumbbells and want to build muscle to enable greater strength for the muscles that contribute to the barbell bench press (or--maybe--who simply want to get more jacked).
Because it's hard to perform these at high intensities, we recommend programming higher rep sets: 2-5 x 6-15.
These are generally performed near the end of the workout, after the bigger barbell movements have been performed, and they can be performed in a circuit or in a superset with other exercises.
If you're advanced athlete looking to build your bench press (or the muscle that contribute to the bench press) consider adding the dumbbell bench press to your program.
Gym Shorts videos provide short video demonstrations of correct form for various exercises.
Follow these steps:
-Rest dumbbells on thighs
-Lie back: keep your arms flexed and the dumbbells close to your torso
-Dumbbells begin at ~45 degrees to bench
-Hands roughly in line with sternum
-Dumbbells end ~90 degrees to bench and directly over shoulders
-Elbows fully extended at the top
-Internal rotation on the way up
-External rotation on the way down
-Feet flat on the floor
-Legs angled out
-Move dumbbells to thighs as you sit up
SUBSCRIBE: https://bit.ly/2N20cLZ
----------------------------------------------------------------
This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1
Join us for a lifetime of success under the bar. This is the foundation of our journey together.
Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/
FHD
30 Views
7 months ago
Description
New to the Romanian Deadlift (RDL) or looking for a quick technique tutorial? Learn correct form in one short video.
The Romanian deadlift (RDL) is an accessory lift that is similar to the deadlift, but starts from the top and never has the bar touch the floor. Because the bar never touches the floor, this taxes your grip. Straps are often used to prevent grip from limiting the weight on the bar.
We're re-releasing this video because we added a cue that emphasizes the stretch you should feel in your hamstrings, as this exercise stresses the hamstrings more than the quadriceps because you do not send your knees forward (as you do with a floating deadlift or five position deadlift).
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The bar starts at the top with the lifter's knees, hips, and back extended. To perform a complete rep, the bar should at least pass the knee cap. Beyond that, there is not correct depth, though the lifter's lumbar spine should remain in extension and the plates should not touch the floor.
We tend to program this lift as an accessory lift to provide additional stress to the hamstrings and lower back. This is also an exercise that can be prescribed for people who struggle to set their back in the bottom of the deadlift, as the lifter starts standing tall with an extended back.
If this is being performed for additional stress and hypertrophy, it tends to be programmed for higher volume, so 2-4 x 5-12. If this is being performed to help someone stress their lower back as they work to properly extend their lumbar spine, then it tends to be performed for lower reps (2-5).
This lift can also be useful for those with a back tweak (similar to a floating deadlift or 5 position deadlift) if performed with light weights, slow movement, and a perfectly flat back.
If you're a novice struggling to set their lumbar spine but in the mean time need to stress your lower back and hamstrings, or an advanced lifter requiring greater stress for the back and hamstrings, then consider adding the Romanian Deadlift (RDL) to your program.
Gym Shorts videos provide short video demonstrations of correct form for various exercises.
Follow these steps:
-Start with the bar in the rack just above the knees
-Grip: grab bar outside knees (straps are often used)
-Two short steps back
-Big breath
-Chest up
-Send hips back
-Slide bar down the legs
-Slow descent: then fire up
-Unlock knees slightly
-Always maintain perfectly flat back
-Feel a big stretch in hamstrings
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----------------------------------------------------------------
This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1
Join us for a lifetime of success under the bar. This is the foundation of our journey together.
Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/
The Romanian deadlift (RDL) is an accessory lift that is similar to the deadlift, but starts from the top and never has the bar touch the floor. Because the bar never touches the floor, this taxes your grip. Straps are often used to prevent grip from limiting the weight on the bar.
We're re-releasing this video because we added a cue that emphasizes the stretch you should feel in your hamstrings, as this exercise stresses the hamstrings more than the quadriceps because you do not send your knees forward (as you do with a floating deadlift or five position deadlift).
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The bar starts at the top with the lifter's knees, hips, and back extended. To perform a complete rep, the bar should at least pass the knee cap. Beyond that, there is not correct depth, though the lifter's lumbar spine should remain in extension and the plates should not touch the floor.
We tend to program this lift as an accessory lift to provide additional stress to the hamstrings and lower back. This is also an exercise that can be prescribed for people who struggle to set their back in the bottom of the deadlift, as the lifter starts standing tall with an extended back.
If this is being performed for additional stress and hypertrophy, it tends to be programmed for higher volume, so 2-4 x 5-12. If this is being performed to help someone stress their lower back as they work to properly extend their lumbar spine, then it tends to be performed for lower reps (2-5).
This lift can also be useful for those with a back tweak (similar to a floating deadlift or 5 position deadlift) if performed with light weights, slow movement, and a perfectly flat back.
If you're a novice struggling to set their lumbar spine but in the mean time need to stress your lower back and hamstrings, or an advanced lifter requiring greater stress for the back and hamstrings, then consider adding the Romanian Deadlift (RDL) to your program.
Gym Shorts videos provide short video demonstrations of correct form for various exercises.
Follow these steps:
-Start with the bar in the rack just above the knees
-Grip: grab bar outside knees (straps are often used)
-Two short steps back
-Big breath
-Chest up
-Send hips back
-Slide bar down the legs
-Slow descent: then fire up
-Unlock knees slightly
-Always maintain perfectly flat back
-Feel a big stretch in hamstrings
SUBSCRIBE: https://bit.ly/2N20cLZ
----------------------------------------------------------------
This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1
Join us for a lifetime of success under the bar. This is the foundation of our journey together.
Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/
FHD
32 Views
7 months ago
Description
New to the dumbbell press or looking for a quick technique tutorial? Learn correct form in one short video.
The dumbbell press is an accessory lift that mimics the barbell press, but the use of the dumbbells limits the weight and accessibility for many lifters while allowing for each arm to move independently and greater rotation at the shoulder during the execution of the movement.
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This movement requires two dumbbells or (ideally) equally heavy objects that can easily be grasped, such as kettlebells or adjustable dumbbells. As an alternative, this exercise can be performed with one arm at a time if needed.
During the concentric portion of the movement, we internally rotate the shoulders, pronate the forearms, and twist the dumbbell so the palms face forward at the top.
During the eccentric portion of the movement, we externally rotate the shoulders, supinate the forearms, and twist the dumbbells so the palms face each other in the bottom.
Unless a lifter does not have access to a barbell (for example, training in a hotel gym or prevented from training in a public gym) we tend to program these as an accessory lift to provide additional stress for the press and the muscles that contribute to the press (triceps, deltoids, and pectoralis major, primarily).
We tend to program these for advanced athletes who both have access to dumbbells and want to build muscle to enable greater strength for the muscles that contribute to the barbell bench press (or--maybe--who simply want to get more jacked).
Because it's hard to perform these at high intensities, we recommend programming higher rep sets: 2-5 x 6-15.
These are generally performed near the end of the workout, after the bigger barbell movements have been performed, and they can be performed in a circuit or in a superset with other exercises.
If you're advanced athlete looking to build your press (or the muscle that contribute to the bench press) consider adding the dumbbell bench press to your program.
Gym Shorts videos provide short video demonstrations of correct form for various exercises.
Follow these steps:
-Neutral grip
-Elbows forward
-Hands around chin height
-Gaze straight ahead
-Feet shoulder width apart
-Top: wrists locked into place
-Top: pronated grip (palms facing out)
-Top: Elbows fully extended
-Top: dumbbells directly over your shoulders
-Rotate wrists so palms face forward on the way up: internal rotation & pronation
-Rotate wrists so palms face each other on the way down (external rotation & supination)
-Dumbbells close to the shoulder and elbows tight to the body
SUBSCRIBE: https://bit.ly/2N20cLZ
----------------------------------------------------------------
This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1
Join us for a lifetime of success under the bar. This is the foundation of our journey together.
Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/
The dumbbell press is an accessory lift that mimics the barbell press, but the use of the dumbbells limits the weight and accessibility for many lifters while allowing for each arm to move independently and greater rotation at the shoulder during the execution of the movement.
GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no-obligation trial. https://bit.ly/2MKeOoh
This movement requires two dumbbells or (ideally) equally heavy objects that can easily be grasped, such as kettlebells or adjustable dumbbells. As an alternative, this exercise can be performed with one arm at a time if needed.
During the concentric portion of the movement, we internally rotate the shoulders, pronate the forearms, and twist the dumbbell so the palms face forward at the top.
During the eccentric portion of the movement, we externally rotate the shoulders, supinate the forearms, and twist the dumbbells so the palms face each other in the bottom.
Unless a lifter does not have access to a barbell (for example, training in a hotel gym or prevented from training in a public gym) we tend to program these as an accessory lift to provide additional stress for the press and the muscles that contribute to the press (triceps, deltoids, and pectoralis major, primarily).
We tend to program these for advanced athletes who both have access to dumbbells and want to build muscle to enable greater strength for the muscles that contribute to the barbell bench press (or--maybe--who simply want to get more jacked).
Because it's hard to perform these at high intensities, we recommend programming higher rep sets: 2-5 x 6-15.
These are generally performed near the end of the workout, after the bigger barbell movements have been performed, and they can be performed in a circuit or in a superset with other exercises.
If you're advanced athlete looking to build your press (or the muscle that contribute to the bench press) consider adding the dumbbell bench press to your program.
Gym Shorts videos provide short video demonstrations of correct form for various exercises.
Follow these steps:
-Neutral grip
-Elbows forward
-Hands around chin height
-Gaze straight ahead
-Feet shoulder width apart
-Top: wrists locked into place
-Top: pronated grip (palms facing out)
-Top: Elbows fully extended
-Top: dumbbells directly over your shoulders
-Rotate wrists so palms face forward on the way up: internal rotation & pronation
-Rotate wrists so palms face each other on the way down (external rotation & supination)
-Dumbbells close to the shoulder and elbows tight to the body
SUBSCRIBE: https://bit.ly/2N20cLZ
----------------------------------------------------------------
This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1
Join us for a lifetime of success under the bar. This is the foundation of our journey together.
Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/
FHD
37 Views
7 months ago
Description
New to the towel curl or looking for a quick technique tutorial? Learn correct form in one short video.
The towel curl is an accessory lift that trains the biceps and forearm muscles using a kettlebell or similar item with a closed loop handle and a towel or similar easy-to-grip item like a towel.
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The towel curl is a variation on the barbell curl and dumbbell curl--exercises most people know and many have performed. Virtually everyone has a towel at home and many have a kettlebell or a similar household item--such as a milk jug--that has a closed handle.
We tend to program this exercise for two different groups. One is advanced athlete who needs stress for the biceps femoris and muscles of the forearm that contribute to grip and is looking for a change to the typical barbell and dumbbell curls.
The other group who this lift may often be prescribed is a beginner with limited equipment or someone who finds themselves with limited equipment all of a sudden.
Perform this lift for higher reps and sets, so 3-5 x 6-20. Often times, kettlebell weight options are limited, so you may perform these for an AMRAP to achieve the appropriate intensity or as part of an upper body circuit or full body circuit to both save time and get the heart rate up and achieve a bit of conditioning.
If you have a towel and a kettlebell and want to train your biceps and the muscles of your forearms, consider adding the towel curl to your routine.
Gym Shorts videos provide short video demonstrations of correct form for various exercises.
Follow these steps:
-Feed towel through kettlebell handle
-Grasp ends of towel with each hand using a hammer grip (thumbs up)
-Deadlift kettlebell into starting position
-Stand tall with abs tight
-Finish with high elbows and palms facing you (thumbs out)
-Limit torso movement: keep it strict
-Steady, controlled movement: don't want kettlebell to swing and hit you
SUBSCRIBE: https://bit.ly/2N20cLZ
----------------------------------------------------------------
This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1
Join us for a lifetime of success under the bar. This is the foundation of our journey together.
Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/
The towel curl is an accessory lift that trains the biceps and forearm muscles using a kettlebell or similar item with a closed loop handle and a towel or similar easy-to-grip item like a towel.
GET STARTED with one-on-one online coaching FOR FREE!
Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no-obligation trial. https://bit.ly/2MKeOoh
The towel curl is a variation on the barbell curl and dumbbell curl--exercises most people know and many have performed. Virtually everyone has a towel at home and many have a kettlebell or a similar household item--such as a milk jug--that has a closed handle.
We tend to program this exercise for two different groups. One is advanced athlete who needs stress for the biceps femoris and muscles of the forearm that contribute to grip and is looking for a change to the typical barbell and dumbbell curls.
The other group who this lift may often be prescribed is a beginner with limited equipment or someone who finds themselves with limited equipment all of a sudden.
Perform this lift for higher reps and sets, so 3-5 x 6-20. Often times, kettlebell weight options are limited, so you may perform these for an AMRAP to achieve the appropriate intensity or as part of an upper body circuit or full body circuit to both save time and get the heart rate up and achieve a bit of conditioning.
If you have a towel and a kettlebell and want to train your biceps and the muscles of your forearms, consider adding the towel curl to your routine.
Gym Shorts videos provide short video demonstrations of correct form for various exercises.
Follow these steps:
-Feed towel through kettlebell handle
-Grasp ends of towel with each hand using a hammer grip (thumbs up)
-Deadlift kettlebell into starting position
-Stand tall with abs tight
-Finish with high elbows and palms facing you (thumbs out)
-Limit torso movement: keep it strict
-Steady, controlled movement: don't want kettlebell to swing and hit you
SUBSCRIBE: https://bit.ly/2N20cLZ
----------------------------------------------------------------
This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
WATCH MORE BARBELL LOGIC VIDEOS: https://bit.ly/2N8jwZ1
Join us for a lifetime of success under the bar. This is the foundation of our journey together.
Barbell Logic on Instagram: https://www.instagram.com/barbell_logic/
Barbell Logic on Facebook: https://www.facebook.com/barbelllogic...
Listen to our podcast: https://bit.ly/2Kgi09b
Visit our website: https://barbell-logic.com/