Technique and Safety In Squatting

Squatting is a key component of any program, whether it’s functional fitness, boot camp or personal training. We squat because we are building that raw power in our clients to do more and to lift more. This routine is key to each and every single movement your clients will learn in that gym.

For something so important, we must give a lot of time to technique and safety. Teaching your clients how to plant their feet, keep their backs and chests upright and in proper position, and to sink into the squat as if they are sitting becomes a key concept in this entire movement.

In addition, that bar placement over the back and balanced over and through the heels becomes essential. It’s one thing to talk about it, but an entirely different thing to show it. Take some time to not only review for yourself, but to go over these movements with your clients today.

 

Watch: Back Squat Insights

That Full Body Warm Up

 

The warm up is by far the most important part of your client’s workout. Now, getting them to believe and understand that is a completely different issue. They are probably hard pressed to think that it’s about hitting those Personal Records and getting a great time on that metabolic workout.

What they don’t understand, though, is that those great times and big lifts are all as a result of a well warmed up body. What does the warm up do? It prepares the muscles to receive weight and to expend energy.

Without a proper warmup, the body would rather shrink away from work rather than deliver.

So think about giving your clients a full body warm up that will prepare them overall. It’s not enough to warm up the parts, but rather think about the whole.

For a great example of how easily this can be accomplished, take a look at this full body warmup routine.

Watch:

Handstand Push-up Progressions

 

We’ve been talking about auxiliary work for the push up early today, and it’s natural to think in that push-pull classic tandem of lifting.

So if we have the pull with the pull up, where is the push for the shoulder movement in functional fitness? It comes in the dreaded handstand pushup.

The handstand pushup is one of those dreaded movements in functional fitness. It’s not only the fact that you are inverted and thus in a very uncomfortable position, but you must also think about your balance, your hand placement, your push, etc.

So many things are going on with this movement.

So how does one go about getting that handstand push-up? Well, for one thing, remember that the progression should start first with the strict handstand pushup work before teaching the kip.

So in order to do this, one must build up shoulder strength. Here’s a helpful way of building to that inverted shoulder strength position. Take a look.

Watch: Handstand Push-up Progression

Lifting Safety for that Casual Client

Not all clients are coming in to your gym to lift big and get huge. Many of them are there to get a workout in and go on with life. So what do you do for that casual male lifter? Well, have a consistent and progressive program that will give them results, regardless.

Take a look at this system that will keep them safe, get them results and allow them to enjoy life.

Read the full article here: Strength Development For the Casual Male Lifter

Programming Progressions For the HSPU

One of the things about programming new movements is that you have to be careful with your clients as they adjust and build strength in the targeted areas. The handstand pushup is no different in that a slow and steady progression towards accomplishing it is best.

Take a look at this program that will help them get there sooner rather than later.

Read the full article here: A program for your first strict handstand pushup

Curbing Your Appetite

You’ve got clients who are working on losing, and clients who are working on massing. Both of these types of clients are on extreme, opposite ends. But the one thing that ties them together? Those late night cravings to satisfy a rumbling stomach can be difficult to deal with, but give them some hope with today’s article.

Have a look and guide them on what to look for in the fridge.

Read the full article here: 7 things to do at night for weight loss

Auxiliary Exercises for Pull-Up Volume

 

Chances are, if you have gotten your clients to that first, seemingly mythical pull-up, the next thing they are going to be concentrating on is 2 pull-ups, and then 3 pull ups, etc. They will want to raise the volume of repetitions almost immediately, and this will pose a problem.

How do you increase the amount of pull-ups you see your clients doing? The simple answer would be volume work. However, anyone who has been training for a while understands that this is simply not the answer.

More volume on the movement itself will not necessarily be the thing to get your clients a higher rep count.

Instead, what you can do is auxiliary work to build up the stabilizer muscles used in the movement itself. This will help with the pull and the volume count.

Specifically for the pull up, one thing you can check into is this double kettlebell swing movement. Enjoy!

 

Watch: Double Kettlebell Swing

That Efficient Bulgarian Squat

Want to build some real power in your clients’ legs? This is the way to get that done by using the powerful Bulgarian split squat routine. Your clients will be able to focus attention and isolate on one leg as they work each side of their body.

Read the full article here: 7 amazing benefits of Bulgarian split squat

Get On Track w/These Awesome Wods

The sun’s out, so those guns want to come out. What’s the best way to show these off? Well, take a look at these outdoor wods you can do with your clients. You’ll get them out in the sun and fresh air, and best of all you don’t need any equipment.

Read the full article here: 7 track WODs

Squat With The Champs

If you want to know how to squat like the champs and hit those deep personal records, learn to open up the hips with these stretches and movements. Having open hips is key to developing that big squat and hitting all those gains.

Read the full article here: Squat Like Champions