THE ULTIMATE DEADLIFT CHECKLIST!
Follow @fitness_importtant for more Credits :@achievefitnessboston⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣FEET HIP WIDTH APART AND BARBELL OVER MID-FOOT: In order to establish a strong base of support, start with your feet under your hips with toes forward or slightly flared out. Step up to the bar so that it’s close to your shins and over your mid-foot.⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣HINGE YOUR HIPS BACK: Initiate the deadlift by sitting back with your hips. This will help you to load your posterior chain (glutes and hamstrings) and get into a strong starting position.⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣GRAB THE BAR JUST OUTSIDE YOUR SHINS: The wider your hands, the greater the demand on your mid and upper back. Keeping your hands in closer will help make the pull feel easier than if they were out too wide.⠀⠀⠀⠀⠀⠀⠀⠀⠀
4️⃣ALIGN YOUR ARMPITS DIRECTLY OVER THE BAR: This will set you up for a more vertical and direct bar path, which makes the deadlift much more efficient.⠀⠀⠀⠀⠀⠀⠀⠀⠀
5️⃣PUSH INTO THE FLOOR AND STAND TALL: Instead of thinking about “lifting” the bar off the floor, think about “pushing” your feet into the ground. The harder you push down into the floor, the stronger your deadlift will be. Stand tall at the top and look straight ahead to practice good alignment.⠀⠀⠀⠀⠀⠀⠀⠀⠀
6️⃣INITIATE THE DESCENT WITH ANOTHER HIP HINGE: Once you’ve gotten to the top of the deadlift, lower it back down by hinging your hips back, loading your posterior chain again, and getting right back into your original starting position.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Know somebody struggling with deadlifts? Tag them below⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips#irishfitfam#squats#deadlift#armday#chestworkout#fitness#fit#fitnessmotivation#gym#gymmotivation#gymshark#abs#absworkout#gains#powerlifting#weightlossjourney#instafitness#eatclean#fitfam#dietplan#dietstartstomorrow#fitnessmeals#flexibledieting#muscle#sportperformance
Was a Juicy catch-up and Chest + Bicep pump with my shredded brother today @its_hingels he asked me a question that I often hear quite a bit: “I heard you can’t isolate the inner chest, is that true?” The Answer:
Yes, you cannot completely isolate the inner chest because the whole muscle belly activates as one unit, HOWEVER: You can place more EMPHASIS on the muscle fibres of the inner chest by having a creative mind and training your muscles from all different angles.
I put this on my story yesterday but i’ve had a few messages about it so I thought i’d leave it up on here forever.
The point of it? To get your brain to direct movement to your upper arm, not your hands. The humerus controls the length of the pecs, not getting your hands right across your body. -
If you’re not one of them, then you’ve definitely seen someone cross their hands over their body when performing a fly movement. Unfortunately, the pectorals do not work like this.
Try this. Sit up straight, squeeze your shoulder blades together and go through the fly movement. At the point your shoulder blades start to move away from each other, stop. This is what’s known as your active range and all that your pecs can manage. Going out of this range is not doing anything for your chest, I promise you.
Please comment or message me your thoughts.
It is commonly believed that protein supplements are required to build muscle. People believe that now that they’re on a weight training plan, they need to go out and buy some protein powder and a blender bottle to go along with their program.
This is NOT the case.
Protein supplements act as a dietary supplement for insufficient protein intake. ☑️Meaning, if you are struggling to consume enough protein through your regular diet, protein supplements are used to help fill in the gap by adding more protein to your diet. That’s it. Plain and simple.
Now, while they may not be magical or required, they can certainly be beneficial. As a fitness professional, tons of my clients struggle to consume enough protein in a day. People just aren’t into slamming chicken breasts and tuna all day long. Not to mention, people are busy, where do you get the time to sit down and eat a good meal several times a day? ⚡️This is why I recommend protein supplements because it is a quick and efficient way to add more protein into your day to help you reach your daily protein goal (which we know is crucial to any fitness goal). _
P.S - if you notice that you’re struggling to consume enough protein right now through your regular diet -💢head over to Prozis.com and use the discount code ‘CarsenPZ’ to get 10% off your order.
As Athletes, we know that for every moment of inspiration these are moments of struggle and setback, difficulty and doubt. Nobody, knows this better then "Ramla Ali" two-times National champion boxer from the UK. Ramla says"Even if I'm exhausted and don't want to train, I push myself to go. Leading up to competition, I know I don't have any regrets".🏋️♂️🏋️♂️🏋️♂️🏋️♂️🏋️♂️
.Arnold Schwarzenegger, the Austrian-American actor, entrepreneur, politician, and former My Olympia is next up on our list of the most famous motivational speeches for entrepreneurs.
He starts his motivational speech with a simple, powerful message. “Work your ass off.” Schwarzenegger then goes on to talk about how having a goal was so pivotal for him on his journey to success in a variety of fields.
He also talks about how “only a quarter of people really enjoy what they’re doing in life.” Schwarzenegger also believes that everybody should be constantly working to get closer to their main goal, and should be properly utilizing every hour of their day. “Imagine if you worked on a business every day for an hour. Imagine how further along you would get.” This is perhaps the most important message from this motivational speech – it’s down to us to make the most of our limited time on earth. And this message, which is one that everybody can get behind, is why we believe this is one of the best motivational speeches of all time.
👑You miss 100% of the shots you don’t take.💪
The mind is everything. What you think you become. 🏆🏆🏆
Dm us for more👍👍
. @itsharshgulia @itsharshgulia @itsharshgulia
. . ♠️Each day is a new life.🌏 Seize it. 🚶♂️Live it.💪
Few videos from this mornings chest workout, throw in some calf’s at the end of my workout also.
Didn’t go as heavy as usual but super set the shit out of everything! Most of these videos are the last set of the exercise so I’m gassed but still going to failure. 💪🏽 Workout:
1️⃣Flat bench- superset down in weight and in between push ups till failure. X6 sets
2️⃣incline bench- superset down in weight and in between incline push ups till failure. X6 sets
3️⃣Decline bench- superset down in weight and in between decline push ups till failure. X6 sets
4️⃣cable flys lower chest X6 sets
5️⃣cable flys upper chest (3 different positions) X6 sets
6️⃣machine fly’s(2 different positions) X6 sets
7️⃣machine chest press X6 sets
8️⃣weighted dips X5 sets
1️⃣standing calf raises X6 sets
2️⃣seated calf raises X 6 Sets
3️⃣walking calf raiseX 6 sets
Just one of those days where the strength didn’t feel like it was there. It can be frustrating. Adjust your workout to be able to still maximize your session.
For example on DB press last week I got some reps in one the 47’s. This week not so many reps on the 45. So I did a drop set on all working sets. If I got 6 with heavy weight. I lowered the weight 50% and did double the reps directly after.
What was the result. A great workout & stupid pump. So although I didn’t feel 100% I still got 100% out of the workout.
Pronated Grip Cable Chest Flye!
The cables create constant tension during the move. This will fatigue the muscle faster and result in more mass and strength gains.
Give it a try and may just want to ditch the dumbbells most of the time 💪🏼
Throw me a “💪🏼” if you like this move!