Can you hang while testing your max? Monday’s arrived and it’s time to gather your tools for a successful week. By the way, if you fell off your nutritional plan this week, and your cheat meal was, let’s say, was more like a cheat 2-days, that’s alright. Remember, every worthy process involves taking a fews (or chances) forward, and a few steps back. Progressions and regressions are a part of life. The answer is to let go of guilt, reboot, and recharge. Speaking of life, we’ve often asked, If you had to survive could you to push, pull, crawl, climb— could you do what it took? The pull-up is an example of a highly functional exercise, but also one that is commonly done incorrectly. Due to the nature of the ball-in-socket joint’s ability to rotate 360 degrees, there is great risk for injury. If you look around in most gyms, quality of movement goes down the tubes when all kinds of compensations take place, for the sake of getting the chin over the bar. You’ll notice the back round, hyperextensions in the neck and low back, and elbows flaring out—to list a few. Many people want to achieve a certain number of reps for their pull-up, but many cannot complete a proper pull-up for more than a couple of reps. Before you plunge yourself or a client into this exercise be sure they do the following, while respecting the NAFC ANSER rules: a. while hanging from bar, draw shoulder blades down the waist while seating the shoulders into socket. b. externally rotate the shoulders; as you do your elbows will shift slight forward. c. push your chest towards the bar; this will help bring focus to the lats, not the biceps. d. set your gaze in the line of travel, without hyper-extending the neck. See you later this week for how to get started on how to safely test for your 1-Rep max. This week, stay present and give your client your undivided attention. And when they lose focus, remind them of the NAFC ABC’s of training. Redirect their focus back to A-wareness, B-reathe, and/or C-core and you can’t See you tonight for more on optimizing nutrients, weightless tips and staying hydrated!
Posted on: Mon, 21 Jul 2014 16:46:28 +0000
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