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.
A good Friday morning to you all, hopefully you're not too tired, or angry from staying up watching the game last night. Upside to last night is, everyone will forget about this 16-0 talk and the Patriots can concentrate on winning 1 game at a time. Don't feel any better? Well I tried.
Here we have the Insta post of the week, you might recognize it from one of the latest posts:
How Women Can Master One-Arm Push-Ups- I am a firm believer that women can do pushups, like lots of them. Why not take it a step further in doing one-arm push-ups? It's on older post, but check this out from Karen Smith on Girls Gone Strong. It'd be a lie to say these won't pop up in programs in the future for certain people.
If You Train Women or Are a Woman, Read This Post- The title means, basically everyone should click it if you're reading this blog. Most people that I know that read this fall into one of the other categories. Even if you're not a woman, go ahead and get some knowledge dropped on yourself by Dean Somerset. You'll be thankful later.
The 5 Most Common Programming Myths- I love a piece that challenges your thinking (to a point) like Nick Tumminello's points and views here. Some of these really aren't news, but I'd say at least 1 or 2 of them will slap every coach's brain pretty good.
Jarrod Dyke, CSCS