Un Overhead Squat a 90 kg.
Mein Lieblingscoach @alex_pnsk
schreibt gerne so lustige Gags auf den Plan wie "von Trainingseinheit zu Trainingseinheit steigern". Darüber muss ich meist schmunzeln. Umso verrückter ist es, wenn man es in einer Phase tatsächlich schafft, das Gewicht immer wieder zu steigern. Heißt das Zauberwort wohl "Essen"? 🥦🍍🍣 #fürmehrsushi
🔥🔥4 series x 10-15 reps!🔥🔥
⚡️⏰ 1 minuto de descanso⏰⚡️
✔️ Entrenamiento Fullbody 💯! ✔️3 veces x semana - suficiente para estar en forma💪🏼
COMEÇANDO A SEMANA COM ATENÇÃO ESPECIAL NA MOBILIDADE DE TORNOZELO... #Repost @joetherapy
• • •
ANKLE MOBILITY FIX [impingement]
What does Ankle Impingement mean?
It simply means the shin bone runs into one of the ankle bones. They should be able to glide over one another but below are some of the factors that can contribute to the development of this condition👇
1️⃣ Inadequate rehabilitation following a previous ankle injury!
2️⃣ Joint stiffness or swelling!
3️⃣ Muscle tightness!
4️⃣ Bony anomalies!
5️⃣ Poor foot biomechanics (e.g. "flat feet" or high arches)!
6️⃣ Poor lower limb biomechanics'
Here's how to perform this ankle mobility exercise!🎉🎉
1️⃣ You will need a band. A medium resisted band works well for this!
2️⃣ Anchor the band to something sturdy. I used the bottom of a squat rack!
3️⃣ Place the band low on the ankle joint
💥Band placement is important! Make sure the band is below the joint and not on the shin (tibia). I see this done with the band placed way too high!
4️⃣ For this variation, I place my leg on a box you can easier place your foot on the ground and continue with the following steps!
5️⃣ Make sure there is enough tension pulling back on the ankle!
6️⃣ Similar to the assessment, push the knee over the middle and pinky toes while keeping the heel down!
💥I like to use my arms to help push my ankle further into dorsiflexion💪🏻
7️⃣ Repeat this multiple times until it feels like you have increased range of motion!
This is a great way to clear up anterior ankle impingement, and I find this a great way to improve it even without out it😃🙌🏻
Like, Comment and Share if you liked this ankle mobility exercise!!!
#joetherapy #anklemobility #OverheadSquat
”The overhead squat is the ultimate core exercise, the heart of the snatch and peerless in developing effective athletic movement.” - Crossfit Journal 2006.
Overhead squats are a fantastic tool for correcting the imbalances that lie among the hips, glutes, and lower back.
Start with a wooden dowel.... master that, move to a training bar.... master that.... then build safely! -
Key points to remember about the overhead squat:
Elbows straight, outward tension on the bar when held overhead.
Bar stays directly over the ankle at all times.
Press through the heel and mid foot, squeeze glutes on the way up.
DM if ya need any more help or advice with getting that Overhead flexibility in order. -
#strengthandconditioning #personaltrainer #triathlontraining #overheadsquat #strength #weightlifting #squat
Dagens träning blev både spinning och Crossfit. Här är en övning jag tycker rätt mycket om😅 #overheadsquat #crossfit
Two weeks away from comp and I’m adjusting to heavier weights while keeping a somewhat decent form.
I’m hyped to get on that platform and preform my opening lifts 😁
Not big on filming clients training but I used Pauline as an example a couple of month back about how training can benefit health and wellbeing.
At the start of our sessions, together me and Pauline set some targets and goals of increasing endurance, mobility, strength whilst decreasing body fat.
In our initial months we started with the foundation movements, stretches and fundamental strength work.
8 months later we hit our body fat target before Pauline's holiday and to show off her coming from the foundation level of exercise to now is a picture of Pauline smashing out some overhead squats. Probably one of the most demanding exercises to carry out with proper technique, due to the mobility and strength required in your hips, shoulders and both thoracic and lumbar parts of the spine.
Happy Tuesday everybody
Get to the gym