It's Friday everybody, and yes I have more goodies for you to check out while you think about working for the rest of the day, For anyone that is wondering, it has been confirmed, I am, in fact, a scared 5 year old little boy on the inside after seeing 'IT' last Friday. Clowns suck...sorry, not sorry clown lovers. Wait, do those even exist? Alright, enough of that, let's just get down to the content.
First, this week's Insta post of the week is just a repost from a good friend, but it should still be seen by as many as possible:
Is Your Exercise Preventing Fat Loss? +Exactly How to Fix It- I feel like I've probably put up a good number of articles like this from really smart people, for you all to read. One more won't hurt because the message is still one I feel needs to be spread. Killing yourself with exercise is not the answer to a healthier lifestyle, just read Jen Comas' new post if you don't believe me.
4 Reasons Women Must Deadlift- I get the feeling I've put this up here in one of the 50+ previous editions of this, but in case I haven't, I'm putting it up. Why? Because, like Lee Boyce says right off the bat here, both men and women must learn, "The Big and Bulky Myth Must Die" and stay there. There are also a host of benefits for all with the deadlift in particular.
5 Ways I Include Single Leg Training in My Programs- At least one of these exercises should be familiar to those that have stepped foot into the facility with me. I've spoken at length about how single leg training in your training in many cases, so if I haven't convinced anyone yet, maybe you'll listen to a pretty smart guy like Tony Gentilcore. No? Well read it any way, you'll be better for it.
Hey all, you made it, it's Friday and for those that don't have a normal weekend...well you're probably almost there. In any case it's alright to feel happy when it's your Tuesday, or something to the like. Looking forward to seeing the new IT movie today, yeah I'm bringing a change of clothes just in case because this thing looks pretty scary and I'm a big baby sometimes.
OK you've all had enough of that, here's this weeks IG post. Considering we're a month from the big day, it's pretty appropriate:
In Defense of the Hip Thrust- There's a recent discovery that the hip thrust exercise does not translate to sprinting as it was believed to be not too long ago. That said why in the heck would we so quickly dismiss an exercise that has a billion other benefits to it? Don't just take my word for it, read this piece from Eric Cressey (a man much smarter than most) on why you should still do them.
That Time I Was the Leanest of My Life and Felt the Least Sexy Ever- I've never been one to push aesthetic standards on people, especially my female clients. There's nothing wrong with having an aesthetic based goal, but there's definitely an issue with making it the definition of who you are. Need more convincing? Read this article posted by Jill Coleman, a lady that is well versed on this topic.
Why "Just Stretch Your Hamstrings" is Bad Advice- Those that have read this blog for more than a day or talked fitness with me for at least 15 minutes know my issue with "just stretch it" type of advice. Well if you can't take my word for it, maybe you can take Doug Kechijian's advice. I mean I did originally find this on the aforementioned, Eric Cressey's page, pretty sure it's got something to it.
Every client that’s walked through the doors here at the facility is probably, absolutely, sick of hearing about carries. There’s definitely some that are loving them, but in any case, everyone does them in some fashion here. Well for those that haven’t made it in here yet, this video series over the following weeks is just for you…OK I suppose everyone else can indulge, why not? The more the merrier.
Today I have Farmer’s Carries, simple but very effective, can’t beat that. They make your whole body work as one, especially your shoulders and core, yes I said core, along with your hips. Wondering how your core comes in to play? When doing a carry, you should be pretty tight all over, you don’t want weight like this swinging about, trust me, and because of this, it takes more than just your shoulders to keep still. Thusly your core and hips HAVE to come in to the picture to keep stable. Farmer’s carry is also one of my favorite things to give new clients. Reason being they haven’t (likely) developed any grip strength, so when they go to start heavierish deadlifts, their hands are up to par. Your weapon of choice could be dumbbells, a trap bar, kettlebells, or if you’re luck, farmer handles.
Loading is a fun topic and a bit of a debated topic, but here’s the basic thing, it’s suppose to be heavy. Shorter distances, let’s load them up HAF, like I am here. For further distances or even timed carries, go for something not quite as zealous as you would in the shorter distances. Ladies won’t get away with anything less than 50% bodyweight with me and I really encourage them to push for more. Men I’m certainly shooting for closer to bodyweight with their farmers carries. Not everyone can hit these points, but one little nudge, week by week, gets them further than they thought possible. You can use
Bringing me to my next point on this, how far? Well that depends on what you’re working with. The distance we’re at here at Core is about 30 yards. From the front door to a nearby street sign we, typically tell clients to walk there and back as 1 set. Some of you will have as little as 10 yards of space, and other will have as much as 50 yards. When it comes to outdoor work it’s dealer’s choice, we can do short and heavy, lighter and longer, or time it and see what happens. The options are endless, the key is to make sure you challenge your grip, but don’t get over zealous.
Cues: Pick it up like a deadlift, super man grip it (try to crush it), under control, walk to the marker and back. This should be an obvious thing that I don’t have to warn people about, but I’m going to. Pick the weight up safely and DO NOT RUN with weights. I mean it does say walk at the top of this right?
Questions? Drop me a comment.