Thursday 111110

Clean, 1 rm
Bench press, 1 rm
Overhead squat, 1 rm

Clean is from the ground, power or squat.

Post total to comments.

IMG_2126
Greer killing it at skill day with handstand walking.

Fear Lifting Heavy Weight?

Who out there has had some apprehension about lifting heavy weight?  Maybe you had an injury in the past or a lift that didn't go quite right?  We are here to tell you that your fear exactly describes your need.  I know, not what you wanted to hear.  However that apprehension can be over come and your back, core, and shoulders, can get stronger and thereby less injury prone for your future.  Ever hear of someone budging a disc while bending over?  This is not uncommon and exactly describes the need for the musculature around the back (your core) to get stronger so that it can do it's job, stabilize those little vertebral joints.

Overcoming the fear:

Step 1, Be sure you have (or create) a kinesthetic awareness of flexion and extension of the spinal joints.  This can be aided by using the reverse hyper, GHD and of course your trainers eyes and words. 

Step 2, ENGAGE your core when lifting and use that awareness to know when you are employing safe lifting techniques, once you are not abort and abort now.  Lift at max loads only with correct mechanics.  Push threw your heels and FEEL your hamstrings pull or move the weight.

Step 3, Strengthen your core (hammies, glutes, erectors and abdominals) like it is your full time job.  Every movement, every lift, every workout, everyday!  You will be amazed at how this will change your life and your lifting.  Be aware and engage!  Think you have a strong core?  I challenge you to a month of focusing on engaging it in all movement.  Even just a few days will expose weaknesses you didn't know you had.  I'm not kidding, it WILL change your life.

Step 4, Take appropriate leaps in your lifting.  Max Bench Press was 200 a month ago, don't try 250 today!  Know when to stop.

Step 5, Take appropriate leaps in your lifting.  Max Bench Press was 200, get 205 today!

There are no other more basic, nature, fundamental movements then pulling (clean), pushing (bench) and squating (OHS).  You need a capacity in these lifts to remain health and independent. Get in to the gym today and strengthen those bone and build some confidence.

Comments

  1. Greg B :

    That woman has mad upside down walkin skillz.

  2. robyn :

    Greer and Sheldon were totally showing off in the 4:30 class yesterday with their sweet handstand walking skills, AWESOME JOB!!!

  3. Jorge :

    Has anyone found a Crackberry at the gym by any chance? I lost it about a week ago. It’s my work phone, so I’m not exactly heartbroken that it went missing…

  4. Hanna K :

    Sitting in my hotel room in Moscow, Russia, watching the women’s weightlifting World Championships on TV. A great education in form and what to do/not do. Wish I wasn’t on the neck injury list, watching those women makes me want to run downstairs to the hotel gym and lift!!! LOL

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