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This is EXACTLY why I always say bang the bar off the back wall before re-racking when Iām demoing or coaching the bench press and the squat.
Iāve coached 1000s of people and this is hands down my biggest pet peeve.
Stop trying to be polite and tuck it in like itās going to sleep š“
Commit to the rack, make some noise, and save yourself from a very bad day.
Throwback to a moment that made me immensely proud as both a friend and a coach.
Enter Jack, one of my oldest friends with whom Iāve shared countless experiences. (See next pic)
Jack was an exceptional rugby player until he broke his neck and was forced to quit. I was there when the accident happened, and I knew instantly that it was serious from the way he dove into the water. Yet, in true friendly spirit, we all rallied around him, even playfully hitting him with pillows while he was bedridden.
I always believed that underneath the excess body weight, Jack was a handsome man waiting to be revealed, but my constant reminders seemed to fall on deaf ears.
Then came Covid. As our back gardens are connected, I noticed Jack one day, skipping. This routine continued day after day, prompting me to step in and provide some additional training and dietary advice.
This may come as a surprise but a vital factor in Jackās weight loss was simply walking. He transitioned from spending most of his time gaming to walking 15-20k steps a day. This shift in habits was a significant catalyst for his transformation.
Once gyms reopened, I wrote Jack a program, leading to him become an absolute machine, a transformation that even surprised me.
This experience stands as a testament that itās never too late for change, no matter how daunting it may seem.
The handsome devil, as I had always seen in him, is here to stay.
Ok before anyone gets there knickers in a twist Iām not calling @amihrez old but he is just a few years past 35 so when I here people in there 30s and 40s saying āmaybe Iām just getting to old I just want to (not literally) slap them across the faceš
Your health and fitness isnāt a temporary thing, it is actually for life and you need to play the long game and not expect to go from 0-100 in 6 weeks, not even ozempic works that fast. Commit to yourself and keep showing up and you too can achieve a lot more than you ever imagined.
I have been chasing this number for a very long time. Thousands of reps and kgs lifted later and I have finally done it. LFG šŖš¼
140kg bench press
73.8kg bodyweight
#strengthtraining #bench #benchpress #gym #strenght
If your bench is sliding, youāre doing it wrong. Hereās how to fix your hip thrust and actually load the glutes š
Sit close to the bench. Feet in. Tilt from your upper back. Drive straight up ā not back.
Most people drive through their heels and ram their back into the bench. All that does is load the lower back and kill glute engagement.
Tuck the pelvis at the top. Posterior pelvic tilt = glutes on fire. Anterior pelvic tilt = lower back doing all the work.
Make this one adjustment and watch your glutes grow ššŖ
A fan-led @hammer_bensonpat resurgence of the almond croissant review series š„
I retired this institution after the almond croissant became deeply gentrifiedā¦. To much white powdery shite and full to the brim of filling, But the people have spoken.
So today, we bring it back with my number one from day one: the Spinneys almond croissant.
This is the best pre workout fuel, an easily digestible 300 calories.
Disclaimer - Eat responsibly
@spinneysuae
Your squat is only as stable as your upper back.
Keep that upper back locked in from unrack to rerack. Drive your elbows back and down into your ribs to switch your lats and upper back onāthen keep them there.
When the elbows roll forward, upper back tightness disappears, and thatās usually where position starts to break down.
Stay tight. Stay stacked. Keep the upper back engaged the entire rep.
#SquatTips #Powerlifting #SquatForm #StrengthTraining #barbelltraining
Client check-in feedback.
One of the most common deadlift mistakes is trying to pull your shoulders back before you break the bar off the floor.
That might feel ātight,ā but once the weight gets heavy it usually pulls you out of position. The bar drifts away from you, your legs contribute less, and the load shifts into your back.
A stronger deadlift starts with staying stacked, keeping the bar close, and letting your legs do the work.
Heavy weight doesnāt create bad positions ā it exposes them.
#deadlift #powerlifting #strengthtraining #deadlifttips #liftingtechnique
