🔥THE JAVELIN PRESS🔥 ## 🚫WARNING this is a nerdy science post, so if you just want the cues for the exercise skip to the bottom. Actually for my own edification please comment and let me know if you DO like the science😘 - 💣Here we have the javelin press is an incredibly effective overhead pressing variation that requires a combination of strength, stability, coordination, and skill. However, with enough practice many lifters can learn to cheat the system by becoming neuromuscularly efficient at lousy form, as they learn to stabilize the load with faulty mechanics. - 🎓It’s for this very reason that I often suggest incorporating the isolateral version or double arm javelin press as it exposes this undesirable neuromuscular adaption. It’s one thing to control press a single unstable object as every bit of neural drive can be channeled to that individual side. However, in order to lock in two barbells overhead while pausing both at the top and bottom, this requires nothing short of precise execution and textbook mechanics. By adding the kneeling component as well as the eccentric isometric protocol even greater attention is required to master this technique. It also helps to ensure the core and spinal stabilizers are performing their role. There’s no cheating the system on this one. - 💥Focus on screwing the elbows straight ahead rather than letting them drift out. The double javelin press rewards the lifter for remaining tight and not collapsed. Remember the goal is optimal and natural range of motion not maximal range of motion. This concept should be applied to all movement patterns. - Cues: - ▶️Tall Kneeling Position, Glutes tight. - ▶️Find the centres of each bar and clamp your hands on them. - ▶️Unrack the weight and find the balance. - ▶️Press and lower with under control and listen to the feedback through the bars. # ❤️ YOU. TAG A MATE. AND LET ME KNOW WHAT YOU THINK 👇👇
Another day another leg workout 💁🏼 Squats 👉🏼 225 x 4, 225 x 3, 225 x 2, 225 x 1 Pre + post-workout 👉🏼 Diaphragmatic breathing . WHAT IS DIAPHRAGMATIC BREATHING ?? Glad you asked. First off, proper breathing during a lift is the solution to world peace. If you don’t practice breathing properly and if you don’t educate yourself on HOW to go about proper breathing you’re selling yourself short on maximum performance and strength 🤷🏼♀️ #itsyofault (Second video) is an exercise which allows you to get a hang of filling your upper back, thoracic, chest and abdomen with air rather than just your abdomen + chest. The goal is to fill your midsection 360 degrees of air. Tip: When going into a lift picture having a rubber band around your midsection and around your chest and when you go to take in that big breath imagine both of those bands needing to expand as much as possible. . HOW TO PRACTICE THE EXERCISE IN THIS VIDEO: 1. Lay with a plate on your stomach, legs up 90 degrees on a box/chair/etc. (which i’m not doing in this video oops) and hold a band, foam roller, or pipe above your chest. 2. Breathe IN through your nose for 3 seconds (plate on your stomach should be raising up) 3. Breathe OUT (like you’re blowing out a candle) for 6 seconds while using the pipe to guide your upper back/shoulder blades up, aiding in filling your upper back/thoracic with air. Side note: Make sure your lower back is pressing into the floor throughout this entire drill, keeping your spine neutral. . PRACTICE YOUR BREATHING! Your progress and strength will skyrocket. . Email | SarahEulianoFit@gmail.com @Built_apparel code | SARAHBUILT ➖➖➖ #monsterbees#bignattybees#bodybuilding#fitness#workout#wotd#girlswholift#muscle#shoulders#fitfam#girlswithmuscle#physique#npc#figure#motivation#wpd#fitnessmotivation#fitchick#progress#squat#weightlifting#gym#gains#fit#bodybuildingmotivation#fitspo#fitchicks#fit#delts
So here's the thing..... 1) Dressing rooms have magic mirrors because I don't see that growth in the mirror at home. 2) For me to build naturally, I am going to accumulate some fluff. While my arms stay relatively lean, I've got some stuff going on elsewhere and it's ok! I have never intended to maintain the level of lean that I had on stage. It's not healthy. For me, right now, today it's about lifting heavier and falling back in love with the gym. It's about balance. It's about being healthy and growing physically and mentally. It's pretty freaking amazing!!!!
Do you want to kill your shoulders? Like don't even bother checking for a pulse kinda dead? Look no further than my triset right here 💁🏼 👉🏻 1. Seated Arnold Press. 👉🏻 2. Seated Lateral Raises. Make sure you are leading this lift with your elbows. You want your elbow to be the highest point in the movement not your hand swinging up in the air past your head. It's not about how high you can throw your hands up with weights in them. 👉🏻 3. Seated Rear Delt. The movement should be small. Tighten and flare your lats, make sure you're moving the weight with the rear of your shoulders not your back. Keep the movement controlled. If you can't use only your rear delts to get the weight up, then drop the weight fam. 10 reps of each exercise. 60 seconds rest. 5 sets. You're welcome 🔥 P.s thanks @matt_beer_ for being a good sport with filming my every need 😂