Front Squats - 137.5kg x 5. 2nd leg session of the week which runs alongside squats with band resistance as the other squat day. Part of todays accessory work as shown in 2nd video (flick across) was barbell back extensions. A great exercise for building strength in the erectors. The trunk muscles often give out before the legs in heavy max effort squats so its essential that trunk work focusing on the lower back muscles and abs are blasted with a combination of both high reps lighter weights and lower reps heavier weights.#frontsquat#backextension#strengthtraining#gym#irishfitfam#personaltrainer#gymlife#thegymatmaghera#strengthandconditioning #
By changing your body positioning you can significantly alter the difficulty and efficiency of a movement. Here I’m initially moving with my arms held overhead which increases the relative resistance as more load (body weight) is distributed away from my centre of mass. This creates a situation where more force production is required during the movement as I’m using a more mechanically disadvantageous position. Translation, it’s a lot harder...
As I bring my arms behind my head the movement becomes contextually easier. Here the resistance feels lighter and the force required to perform the movement is reduced. Thus it’s now a more mechanically advantageous position than when I held my arms out overhead. Finally, when I transition my arms down by my waist the movement becomes even easier and more mechanically advantageous again. .
Wrapping it up, be highly aware of where you position your body or when adding any additional load as it’ll have a profound impact on movement efficiency and difficulty. Adding more load isn’t always the answer when it comes to strength development and movement optimisation.
Working on Swan using the Ladder Barrel, into Front Stretch (aka being a rag doll)
I'm so glad to have made it through the semester. All the neurological stuff killed my concentration but I made it through with good grades 😊
Part 1 on working that back extension.
#pilateshasyourback#healingwithpilates working with props! Dowel ➖ and the box 📦
As we get older our body changes and our spine begins to loose its "verticality", that's why we shrink with age. But in our modern world we are seeing teenagers and young adults with horrible posture, kyphotic neck and rounded shoulders due to the use of phones and computers.
Adding back extensions to our daily routine and workouts will improve enormously our posture!
Have a healthy and happy back!
Using a yellow spring, box and a dowel for a little more fun.
✅Pull ups (or towards 😂) with open elbows
✅Scapular isolation to feel that yummy shoulder stretch. ✅Swan is always a good idea ☺ ✅Pull ups with parallel elbows
Keep pubic bone towards box and belly to the back to keep negative compression off your lumbars
Video sped ☝ to fit IG