Strength Tribe

I put up a knee pain post last week which lead to some great conversations. Many of the messages were people asking how to best approach knee pain as a lifter. We all know rest isn't the best option, so here are a few exercises to add into the mix if you have pain around the patellar area. I do always suggest getting someone to assess you, but to be honest these exercises are great and very low risk, high reward that work alot of weak points. Have a look through and reach out if you have any questions 👉🏼

APL NSW State Championships What a weekend of lifting. Powerlifting is well and truely alive and growing. Thank you to everyone who jumped on the platform, supported and helped over the weekend. Until the next one legends 🫡

What a video!! Thank you to @haveyoumetnate @vandenmedia for capturing all our media over the years and putting together this video that shows our journey, growth and how damn great our team at Strength Tribe is. Story Time: Strength Tribe officially opened its doors in May 2019, call me biased but I believe we have one of the best facilities in Australia. We have set the space up for lifters that are done with the rat race of commercial gyms and want to make some real progress. We don’t sell 12 week programs or run challenges, we don’t run classes, we help our team build lifelong habits and systems that actually work. We do this through individualised coaching, nutrition and rehabilitation that will get you from point A to B, in an environment that supports you and your goals. The last 4 and a bit years have been wild, we have built and learnt so much, I honestly believe we are at the very beginning of our journey and have much more to give. Many told me my business plan didn’t make sense. Well here we are kicking goals and moving towards helping more people get the results they truely deserve and actually get an ROI. Our team is bloody fantastic and if you are looking to start making some epic progress, reach out and start a chat, we got you covered! Much love Tommy

Lifting maturity is a great thing in training. Just because you can tolerate a style of training or method doesn't mean that it's actually moving you in the right direction. I'm at a stage now where time and inefficiency isn't a luxury I can afford, so out with anything that doesn't get a direct return and focus on the 90% of things that will. Want the full EP comment or DM Podcast 🤘🏼

Worried that mix grip may cause a bicep tear? Try hook grip instead. 1. Set the bar low in your fingers, groove of your second knuckle. 2. Wrap your thumb around the bar and have the inside of your thumb against the knurling. 3. Wrap your index and middle finger around your thumb grabbing the outside part of your thumb. 4. Pull up on the bar to set your grip and take the slack out of your hands and bar. 5. Keep your arms straight and locked out. 6. Deadlift away. Take some time with this new grip. You’ll need to condition your thumbs. If your thumbs feels like it’s going to dislocate, readjust how you’re gripping with your thumb. You might be grabbing too deep.

How were the sour straps? @joewlu 🤪@strength.tribe

We spent the last month rearranging the facility to make room for this. Our new @atlantisstrength gear landed yesterday, pumped is an understatement although we feel like we've been hit by a bus today. Every piece has a purpose, not just a weird arrangement of equipment in a building. Come for a walkthrough of the new set up, our most complete training and rehab setup to date 🤝

Why these 3 things? Ribs down -> sets your ribcage stacked over your pelvis for better core engagement, hip stability, and ultimately, better glute engagement Big toe down -> pronation at the foot allows better internal rotation at the hip, optimising glute activation once again. You get better force output into the floor, keeping knees aligned and will stop you tipping sideways as your big toe is a huge component in balance! That is why people who lose their big toe need rehab to learn to walk again…it takes 40% of your bodyweight during the push-off phase!🫡 Rear foot at the appropriate height-> too high and your back hip will run out of room for extension early on, causing your lumbar to extend to compensate. If you feel like your back hip/quad is limiting you from getting deeper, or you feel your weight shift back onto your heels at the bottom, your rear foot could be too elevated. Comment if this is helpful to making your bulgarians suck a little less🥲😘

A consistent deadlift starts with the correct bar position, over the middle of your foot. A poor foundation will lead to a poor lift. If the bar is too far away, you’re fighting yourself to be in the right position. The weight feels heavier, your hips shoot up before you lift, you won’t have good leg drive and it won’t feel right. Deadlift set up: 1. Set the bar over the middle of your feet 2. Hinge your hips back 3. Bend your knees until your shins touch the bar. 4. Have your arms long 5. Grab and pull on the bar to get tension out of the bar. 6. Shoulders to side pockets (Lats tight) 7. Weight over your midfoot (Even toe and heel pressure) 8. Then push the floor away (like a leg press).

Reaching your arms down helps depress your shoulders, activate your lats AND decrease your range of motion for the deadlift - it’s a win win! On the flipside, pulling the shoulder back in an attempt to stop your back rounding actually disadvantages you by increasing range of motion (making your arms shorter) and puts your upper back and lats in a weaker position, so you’ll end up rounding more in the first place. So, if you hear me yelling “LONG ARMS!!!” , you know why 🤪 - Coach Ish

A poor position will result in a poor brace. Injury risk, lower weight moved and really a bad time. And we don’t want a bad time. No no. 🙅 1. Find your position using the 90/90 breathing drill. 2. Apply it with movement using the dead bug with a foam roller drill. 3. Apply it to your squat, deadlift, picking up groceries, your child, anything. Get set up correctly, then your brace will help.