#lustrengththerapy

・・・ 🚨 FIX YOUR STIFF MIDDLE BACK! 🚨 . ➖➖➖➖➖➖➖➖➖➖➖➖➖➖ We will be choosing one person to work with (for FREE!) and correcting whatever they need to work on (form assessment of their lifts, suggesting exercises, injury prevention, etc). Simply LIKE and leave a comment with the hashtag #LuHelpsYou along with what you need help with! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖ . The middle back (thoracic spine) is an area that requires an adequate amount of movement and mobility. Stiffness in this area can cause different segments of the spine (neck and lower back) to over compensate for simple task such as bending forward, checking your blind spot while driving and overhead movements. Improving the mobility in the thoracic spine is a great way to alleviate stiffness in your middle back! 1️⃣ Foam Roller Roll Outs: ➡️ Start on the ground with forearms on foam roller ➡️ Sit back on heels while pressing the foam roller forward ➡️ Round the lower back to help isolate the thoracic spine 2️⃣ Thoracic Rotations: ➡️ Start in same position as above without foam roller ➡️ Place one elbow in between both knees ➡️ Place opposite hand behind neck and lift elbow towards ceiling 3️⃣ Supine Thoracic Release: ➡️ Position middle back on a peanut (two lacrosse balls in a sock) ➡️ Perform a glute bridge to place pressure onto back ➡️ Lift both arms overhead while keeping rib cage pulled downwards . 🚨 LEAVE A LIKE AND TAG A FRIEND WITH MIDDLE BACK STIFFNESS! 🚨 . #LuStrengthTherapy #BackPain #MobilityWOD #StrengthAndConditioning #StrengthCoach #StrengthAndConditioningCoach #MobilityTraining https://www.instagram.com/p/BxGlHcAhlep/?utm_source=ig_tumblr_share&igshid=ktngf79x5a02

#Repost @lustrengththerapy with @get_repost ・・・ 🚨 3 PUSH UP VARIATIONS 🚨 Another great illustration and post by Eugen (@pheasyque)! ______________________ . ☑️ Push-ups will work wonders for your upper body, increasing the muscle size & strength of your overall arm/chest/serratus/core areas - BUT - of course, if you done right. Doing push-ups with poor form offers weak results, or worse yet, it could cause an injury that makes any push-up uncomfortable. Push-up form often falls apart at the elbow angle. When you bend your arms to lower into a standard push-up, the elbows should form a 45-degree angle with your torso. This gives you the most power and muscle-building effects for your chest. Decreasing the angle will increase your triceps recruitment, making it an awesome exercise for arm muscles development. If you really want to target your triceps, you could even switch the surface at which your pushing yourself up: try doing them on a medicine ball to isolate & target your triceps more, study shows: . https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1508143/ . Anyway, for a standard push-up, place your hands a little wider than your shoulders and parallel to your armpit line. Bend your elbows, and keep them stacked over your wrists. If you bend them out widely so that they come out to the sides of or behind the wrists, you stress the elbow joint and reduce the effectiveness of the exercise, especially for your chest and shoulder activation. . ❎ When it comes to injury & improper form, the position you don't want your elbows to assume for push-ups is the excessively wide angles where the elbows point just out to the sides of the room. Asides from diminishing the muscles' activation, it put your shoulders and elbows in a potentially injurious & weak position. A long lever is less stable and less powerful than a short one. When you let your elbows flare out, you compromise your muscle's ability to provide strength. #LuStrengthTherapy #MobilityWOD #StrengthAndConditioning #StrengthCoach #StrengthAndConditioningCoach #MobilityTraining (på/i Lund, Sweden) https://www.instagram.com/hybrid.ma.swe/p/BsOJQsvgkbL/?utm_source=ig_tumblr_share&igshid=pohvkjq2npfq

・・・ 🚨 STOP SQUATTING THE DEADLIFT! [hip vs knee hinge] 🚨 The squat and deadlift are considered to be one of the best lower body compound exercises. However, it is important to understand the differences between the two. The squat is considered to be more anterior dominant (quadriceps) and requires more knee hinge whereas the deadlift is considered to be more posterior dominant (lower back, glutes and hamstrings) and requires more hip hinge. Squatting the Deadlift can lead to: 🔥 Improper bar pathway and more stress on lower back 💣 Scraping and/or bruising of the shins as the knees may be in the way 💥 Lack of activation of the posterior chain (glutes, hamstrings, etc) Proper Deadlift Setup: 1️⃣ Hips higher than the knees (ensures the hips can be utilized) 2️⃣ Spine is stable and neutral with no excessive rounding/arching 3️⃣ Barbell is positioned underneath the shoulders (and not in front) If you are having a difficult time with hinging from the hips during a deadlift and find yourself "squatting" the weight up, incorporating Romanian deadlifts along with rack pulls can help re-program the body and develop a more efficient movement pattern. . 🚨 LEAVE A LIKE AND TAG A TRAINING PARTNER THAT DEADLIFTS! 🚨 . Special thanks to Eugen (@pheasyque) for another great illustration! . #LuStrengthTherapy #Deadlift #Powerlifting #Powerlifter #CrossFit

welcome Aboard @ericphanbjj ・・・ Thanks @c12labs for the products! Looking forward to using them post BJJ training for quicker recovery. || @darcebjj #c12labs #c12athletes #vhts #veryhardtosubmit #rolllingclothingco #lustrengththerapy #torontobjj #jiujitsulifestyle #bjj #ribeirojiujitsu #supplements