Jamie Bisset @strongbiz
721 Posts
47k Followers
512 Following
๐Ÿ† Strength Coach ๐ŸŽ“ Here to Help Educate ๐Ÿ’ @stephaniesanzo - ๐Ÿ“ฝ๏ธ Subscribe to my YouTube Channel โฌ‡๏ธ Check out the Latest Video
721 Posts
47k Followers
512 Following
๐Ÿ† Strength Coach ๐ŸŽ“ Here to Help Educate ๐Ÿ’ @stephaniesanzo - ๐Ÿ“ฝ๏ธ Subscribe to my YouTube Channel โฌ‡๏ธ Check out the Latest Video
Havent posted in a while... Needed to take a break after my recent groin injury ๐Ÿคฆโ€โ™‚๏ธ For all those that use a deadlift jack .. it's best to make sure that it's actually under the bar before you try to use it ๐Ÿ˜‚ But on a serious note .. time to get back to business ๐Ÿ’ฏ See you soon ๐Ÿ‘Š
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There's not a doubt in my mind that the barbell bent over row is one of the best movements out there for back development ๐Ÿ’ฏ However the traditional bent over row still has some limitations ๐Ÿ“‰ One of the big one's is that your range will always be limited (once the bar reaches your body you can't pull any further) which will inhibit your ability to fully contract your back ๐Ÿคทโ€โ™‚๏ธ This is one of the big reasons why people often prefer to use dumbbell rows (because you can position the DB's outside your body and achieve a greater range of motion) ๐Ÿ™ So is there a way to optimise the traditional bent over row ?? ๐Ÿค” As I previously mentioned - it's already a great movement .. but if there was ever a way to make it better .. it would be doing it with this barbell (the cambered press bar @aussiestrength) ๐Ÿ‘Œ The bend in this bar creates a "U" shape which wraps around your body and allows you to pull further back and achieve a greater ROM ๐Ÿ”ฅ This is a great way to increase the loading / emphasis on the lats + traps ๐Ÿ’ช You'll also notice I'm using some "body language" (aka cheating) ๐Ÿ’โ€โ™‚๏ธ But there is in fact a reason for this ๐Ÿง Performing the movement in this way kind of turns this exercise into a hybrid between the romanian deadlift and the bent over row โœ… This gives you added benefit the working the hamstrings / glutes during the same exercise (killing two birds with one stone) and making this movement a great way to develop the entire posterior chain ๐Ÿ”—
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Squat for your body type ๐Ÿ’ฏ One of the things that can help us address the appropriate stance for us to use throughout the squat .. is the length of our femurs (as well as the length of our torso) ๐Ÿ™ Here's a very basic guide: Short Femurs = Closer Stance / More Upright [Video 1] Long Femurs = Wider Stance / Tilted Forward [Video 2] Still not sure what's best ?? ๐Ÿค” Use the stance that enables you to hit 90 degrees / parallel in the squat without becoming compromised in your lumbar spine and forming that "butt wink" position [Video 3] โœ… #hackyoursquat #strongbizhacks
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Here's some of the benefits of the safety squat bar: A. Enables a More Upright Torso This helps minimise the pressure on the lower back and also places a greater involvement in the quadriceps because your knees have to be pushed further forward into flexion in order to maintain the upright torso position B. Pulls the Weight Forward This puts your upper back / spinal erectors into overdrive because they have to maintain constant tightness in order to prevent you from tipping forward which is a great way to build strength in the upper back C. Lowers the Centre of Mass The level of camber in the barbell (the bend between the main shaft and the collars) will lower the point of leverage (distance between the weight and your hips) which will therfore reduce some of the loading on your lumbar spine and place more emphasis on the legs D. Handles at the Front This was the original purpose behind this bar. Being able to place your hands out in front of you eliminates any of the strain that might occur in the shoulders from the external rotation that is required during a regular back squat. . This was 212kg / 467lb for a single. . @aussiestrength
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Close Stance Squat ๐Ÿ‘‰ Wide Stance Squat Positional changes will create muscular changes ๐Ÿ’ฏ The stance you use to squat will have a big impact on your bodies overall position ๐Ÿค” Make sure you're moving in a way that suits your goals (and your body type which we'll talk about in a future video) ๐Ÿ† @powerliftingmotivation Video ๐Ÿ“ฝ๏ธ @lifeofyeroc #hackyoursquat #strongbizhacks
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Can you press press 90% of your 1RM without the use of your legs ?? ๐Ÿค” If you're still under the belief that the bench press is simply a chest exercise .. you've been fed a lie ๐Ÿคฆโ€โ™‚๏ธ When performed correctly - the bench press is and should be a total body movement ๐Ÿ’ฏ On the other hand .. if you're under the belief that it's ok to use every other muscle besides the chest to complete the bench press .. then you are living a lie ๐Ÿ™…โ€โ™‚๏ธ The legs play an important role in the bench press to (1) create stabilisation and (2) create additional force into the movement ๐Ÿ† Now there's 2 problem cases here .. people either UNDER utilising the legs or people OVER utilising the legs to perform the bench press โ„น๏ธ The UNDER utiliser is usually the person thay likes to tap dance whilst performing the bench press or moves their feet 10 times during a single set ๐Ÿšซ The OVER utiliser is usually the person that has an exorcist like arch in their back the or lifts their ass a mile high off the bench ๐Ÿšซ Want to find out which category you fall into ?? ๐Ÿ’โ€โ™‚๏ธ Test your 1RM with your feet up in the air (as shown in this video) and compare the result with these guidelines based off the percentage of your regular 1RM on the bench press: 1. 80-87.5% Over Utilising the Legs 2. 87.5-92.5% Good Utilisation of the Legs 3. 92.5-100% Under Utilising the Legs
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There's 3 important things to remember when setting up the scapula on the bench press: 1. Retraction 2. Depression 3. Internal Rotation These positions are essential in order to create a safe and strong set up to execute the bench press ๐Ÿ™ Whilst this may sound simple in theory .. these 3 actions can be very difficult to achieve and maintain whilst also performing the movement of the bench press ๐Ÿค” Here's a helpful drill which can be used to (1) Teach the Appropriate Position or (2) Develop Better Activation in the Lats / Traps ๐Ÿ† You can use this drill either (1) At the beginning of your session as a warm up or (2) In between your sets on the bench press โœ…
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Using 1RM's in your training... . Here's the pro's: 1. 1RM's the ultimate test of maximal strength. 2. 1RM's are a true test of your neurological efficiently (skill if the movement). 3. 1RM's provide you with a tangible number to measure your progress. . Here's the con's: 1. 1RM's are a good test of strength but they aren't a very efficient way to build strength. 2. 1RM's aren't always best test to demonstrate strength with less experienced individuals or with a newly introduced movement pattern (due to the requirement in neurological efficiency) .. in this case a 3-5RM would usually be a better test to measure strength. 3. 1RM's can consume people's focus and encourage "ego lifting" over following a strategic plan / progression. . This was a heavy single (RPE 9) at 240kg / 529lb for a beltless conventional deadlift ๐Ÿ”ฅ This is a movement I haven't performed for a long time - so this gives me a good starting point to try and increase over the next few months as I incorporate it more in my training ๐Ÿ™ #trustthesystem #strongbizmethod
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