Functional Strength Academy

𝗜𝗳 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 𝘁𝗲𝗻𝘀𝗶𝗼𝗻 𝗳𝗼𝗿 𝗮𝗻𝘆 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲, 𝘁𝗵𝗶𝘀 𝘄𝗶𝗹𝗹 𝗯𝗲 𝘆𝗼𝘂𝗿 𝗻𝗲𝘄 𝗺𝗶𝗻𝗱𝘀𝗲𝘁 👇

”How can I place my client so that there is AS MUCH tension as possible throughout as much of the range of motion as possible?”

In order to take an inexperienced client and do this,

you need to understand how to set them up for success

👉 and this means finding positions that can create tension through most of the range of motion of the lift.

WATCH THE FULL VIDEO THE GET ALL THE DETAILS ON THIS!

🔗 https://functional-strength.academy/blogue/the-importance-of-applying-muscle-tension/

𝗣𝗥𝗢𝗕𝗟𝗘𝗠 👇

You would be surprised at the amount of people just moving weights around without any real intention or understanding of what they are doing.

❌Not understanding tension means not creating mind-muscle connection, and let's face it, that should be the foundation for any trainee.

❓this leads us to ask the question

“𝘏𝘰𝘸 𝘥𝘰 𝘸𝘦 𝘧𝘪𝘯𝘥 𝘵𝘩𝘦 𝘣𝘦𝘴𝘵 𝘱𝘰𝘴𝘪𝘵𝘪𝘰𝘯 𝘧𝘰𝘳 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘪𝘯𝘨 𝘵𝘦𝘯𝘴𝘪𝘰𝘯 𝘢𝘤𝘳𝘰𝘴𝘴 𝘢𝘭𝘭 𝘵𝘩𝘦 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦𝘴 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘱𝘳𝘰𝘨𝘳𝘢𝘮?”

WATCH THE FULL VIDEO THE GET ALL THE DETAILS ON THIS!

🔗 https://functional-strength.academy/blogue/the-importance-of-applying-muscle-tension/

𝗜𝗙 𝗧𝗛𝗘 𝗚𝗢𝗔𝗟 𝗜𝗦 𝗧𝗢 𝗗𝗘𝗩𝗘𝗟𝗢𝗣 𝗧𝗛𝗘 𝗔𝗕𝗦

👉targeted ab work should be done in a variety of ways

This can and should include (among others)

➡️bringing the torso towards the hips
➡️bringing the hips towards the torso
➡️a bracing exercise

𝗛𝗲𝗿𝗲 𝗮𝗿𝗲 𝗼𝘂𝗿 𝘀𝗶𝗺𝗽𝗹𝗲 𝗴𝗼-𝘁𝗼 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀 𝗳𝗼𝗿 𝘁𝗮𝗿𝗴𝗲𝘁𝗲𝗱 𝗮𝗯 𝘄𝗼𝗿𝗸 👇

▶️ 𝗪𝗔𝗧𝗖𝗛 𝗙𝗨𝗟𝗟 𝗩𝗜𝗗𝗘𝗢 : https://functional-strength.academy/blogue/how-to-develop-your-six-pack/

𝗧𝗥𝗨𝗘 𝗼𝗿 𝗙𝗔𝗟𝗦𝗘: 𝗪𝗲 𝘄𝗼𝗿𝗸 𝗼𝘂𝗿 𝗮𝗯𝘀 𝘄𝗵𝗲𝗻 𝘄𝗲 𝗱𝗼 𝘁𝗵𝗲 𝗺𝗮𝗶𝗻 𝗹𝗶𝗳𝘁𝘀

🤞Maybe,

but you need to be going really heavy on those lifts to get substantial results with your abs from a hypertrophy perspective.

✋So,

if having visible abs is an objective of your clients, they actually do need more than planks, carries and squats

👉and the CAN benefit from targeted ab work

𝗛𝗲𝗿𝗲 𝗮𝗿𝗲 𝗼𝘂𝗿 𝘀𝗶𝗺𝗽𝗹𝗲 𝗴𝗼-𝘁𝗼 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀 𝗳𝗼𝗿 𝘁𝗮𝗿𝗴𝗲𝘁𝗲𝗱 𝗮𝗯 𝘄𝗼𝗿𝗸 👇

▶️ 𝗪𝗔𝗧𝗖𝗛 𝗙𝗨𝗟𝗟 𝗩𝗜𝗗𝗘𝗢: https://functional-strength.academy/blogue/how-to-develop-your-six-pack/

𝗧𝗵𝗲𝗿𝗲 𝗮𝗿𝗲 𝗹𝗼𝗮𝗱𝘀 𝗼𝗳 𝗿𝗲𝗮𝘀𝗼𝗻𝘀 𝘄𝗵𝘆 𝗶𝘁'𝘀 𝗶𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝘁 𝘁𝗼 𝗱𝗲𝘃𝗲𝗹𝗼𝗽 𝘁𝗵𝗲 𝗰𝗮𝗹𝘃𝗲𝘀:

(a) the calves help with shock absorption in walking, running, landing,

(b) the calves plays a role in forward and vertical propulsion,

(c) calf strengthening is an important component of injury prevention

(d) calf training contributes to foot and ankle stability and to optimal lower limb biomechanics.

⭐ From a rehab perspective,

We can make simple adjustments to the regular calf raise to meet many of these needs.

𝗪𝗔𝗧𝗖𝗛 𝗧𝗛𝗘 𝗙𝗨𝗟𝗟 𝗩𝗜𝗗𝗘𝗢 𝗧𝗢 𝗚𝗘𝗧 𝗔𝗟𝗟 𝗧𝗛𝗘 𝗗𝗘𝗧𝗔𝗜𝗟𝗦 𝗢𝗡 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗧𝗛𝗘 𝗖𝗔𝗟𝗩𝗘𝗦 👉 https://functional-strength.academy/blogue/the-calves-underestimated-and-underworked/

𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝘁𝗵𝗲 𝗰𝗮𝗹𝘃𝗲𝘀 𝗺𝗶𝗴𝗵𝘁 𝘀𝗲𝗲𝗺 𝗯𝗼𝗿𝗶𝗻𝗴, 𝘂𝗻-𝘀𝗲𝘅𝘆 𝗮𝗻𝗱 𝘂𝘀𝗲𝗹𝗲𝘀𝘀, 𝗪𝗲 𝗴𝗲𝘁 𝗶𝘁!

But

🇦 training the calves is important you DO NOT want to have small calves

🇧 the calves are important for lower limb biomechanics

And you should train the calves in all manner of ways:

Heavy, medium, light-weight, supra-maximal weight,

as well as using many methods over time such as dropsets, isometrics, pre-fatigue,
compound sets, ballistic sets, etc.

𝗪𝗔𝗧𝗖𝗛 𝗧𝗛𝗘 𝗙𝗨𝗟𝗟 𝗩𝗜𝗗𝗘𝗢 𝗧𝗢 𝗚𝗘𝗧 𝗔𝗟𝗟 𝗧𝗛𝗘 𝗗𝗘𝗧𝗔𝗜𝗟𝗦 𝗢𝗡 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗧𝗛𝗘 𝗖𝗔𝗟𝗩𝗘𝗦 👉 https://functional-strength.academy/blogue/the-calves-underestimated-and-underworked/

BONNE NOUVELLE!

En collaboration avec Rehab-U, on organise une Vente Flash.

Tu peux obtenir un combo formation avec la certification entraîneur privé de Functional Strength Academy.

Avec cette promo, les VIP pourront bénéficier de 60% de rabais.

👉Si tu n’es pas entraîneur, mais que tu veux le devenir.
👉Si tu es entraîneur, mais tu ne te sens pas à ton plein potentiel.
👉Si tu es thérapeute, et tu veux offrir plus à tes patients.

Attention, il n’y a que 20 de ces combos disponibles, il faudra que tu sois rapide.

ET ❗️ Tu dois être inscrit à la liste VIP

Inscris-toi à la liste maintenant

🔗 LIEN DANS LA BIO

𝗨𝗣𝗣𝗘𝗥 𝗕𝗢𝗗𝗬 𝗧𝗘𝗡𝗦𝗜𝗢𝗡

For an efficient bench press,

the chest must be held high

➡️ This shortens the distance of the bar from the shoulders as it is lowered to the chest/sternum.
➡️ and creates a bar path that is as vertical as possible

This chest up position requires

✔️ appropriate thoracic
✔️ appropriate shoulder mobility
✔️and tension via the lats and shoulders

𝗛𝗘𝗥𝗘'𝗦 𝗠𝗢𝗥𝗘 𝗢𝗡 𝗖𝗢𝗔𝗖𝗛𝗜𝗡𝗚 𝗧𝗛𝗘 𝗕𝗘𝗡𝗖𝗛 𝗣𝗥𝗘𝗦𝗦 - 𝗙𝗨𝗡𝗖𝗧𝗜𝗢𝗡𝗔𝗟 𝗔𝗡𝗗 𝗧𝗘𝗖𝗛𝗡𝗜𝗖𝗔𝗟 𝗥𝗘𝗤𝗨𝗜𝗥𝗘𝗠𝗘𝗡𝗧𝗦 ⬇️
https://functional-strength.academy/blogue/coaching-the-bench-press-functional-and-technical-requirements/

𝗧𝗛𝗘 𝗕𝗘𝗡𝗖𝗛 𝗣𝗥𝗘𝗦𝗦 𝗜𝗦 𝗔 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘!

While the hips should not bridge and lose contact with the bench,

The legs should apply force into the floor

contracting the glutes and creating extension from the hips all the way to the shoulder.

This

☝️ creates a stabilizing effect
✌️ reinforces thoracic extension and the chest up position

Making for a more efficient bench press

𝗛𝗘𝗥𝗘'𝗦 𝗠𝗢𝗥𝗘 𝗢𝗡 𝗖𝗢𝗔𝗖𝗛𝗜𝗡𝗚 𝗧𝗛𝗘 𝗕𝗘𝗡𝗖𝗛 𝗣𝗥𝗘𝗦𝗦 - 𝗙𝗨𝗡𝗖𝗧𝗜𝗢𝗡𝗔𝗟 𝗔𝗡𝗗 𝗧𝗘𝗖𝗛𝗡𝗜𝗖𝗔𝗟 𝗥𝗘𝗤𝗨𝗜𝗥𝗘𝗠𝗘𝗡𝗧𝗦 ⬇️

🔗𝗙𝗢𝗥 𝗙𝗨𝗟𝗟 𝗩𝗜𝗗𝗘𝗢 : https://functional-strength.academy/blogue/coaching-the-bench-press-functional-and-technical-requirements/

𝗜𝗙 𝗬𝗢𝗨 𝗪𝗔𝗡𝗧 𝗕𝗜𝗚 𝗔𝗥𝗠𝗦 💪💪

The main lifts are not enough!

(Contrary to popular belief)

Targeted muscle stimulation = targeted growth

So if you’re looking for a balanced physique

addressing both major and minor muscle groups is 🗝️

𝗖𝗼𝗮𝗰𝗵 𝗥𝗶𝗰𝗸 𝘀𝗵𝗼𝘄𝘀 𝘆𝗼𝘂 𝘀𝗼𝗺𝗲 𝗴𝗿𝗲𝗮𝘁 𝘄𝗮𝘆𝘀 𝘁𝗼 𝘁𝗮𝗿𝗴𝗲𝘁 𝘁𝗵𝗲 𝗮𝗿𝗺𝘀 𝗿𝗶𝗴𝗵𝘁 𝗵𝗲𝗿𝗲 👇

👉𝗪𝗔𝗧𝗖𝗛 𝗙𝗨𝗟𝗟 𝗩𝗜𝗗𝗘𝗢 🔗 https://functional-strength.academy/blogue/developping-big-arms-because-some-clients-want-to/

𝗪𝗼𝗿𝗸𝗶𝗻𝗴 𝘁𝗵𝗿𝗼𝘂𝗴𝗵 𝘁𝗵𝗲 𝗳𝘂𝗹𝗹 𝗿𝗮𝗻𝗴𝗲 𝗼𝗳 𝗺𝗼𝘁𝗶𝗼𝗻

☑️ helps maintain joint health
☑️promotes balanced development
☑️ challenges the muscles throughout the exercise
☑️ leads to more significant hypertrophy gains
☑️ contributes to overall strength development

Need we say more ❓

Most people stop short of full range of motion

on some of the best exercises for development of a strong back

𝗛𝗲𝗿𝗲'𝘀 𝗵𝗼𝘄 𝘁𝗼 𝗺𝗮𝗸𝗲 𝘀𝘂𝗿𝗲 𝘆𝗼𝘂 𝗿𝗲𝗮𝗽𝗶𝗻𝗴 𝗮𝗹𝗹 𝘁𝗵𝗲 𝗯𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝘄𝗼𝗿𝗸𝗶𝗻𝗴 𝘁𝗵𝗿𝗼𝘂𝗴𝗵 𝘁𝗵𝗲 𝗳𝘂𝗹𝗹 𝗿𝗮𝗻𝗴𝗲 𝗼𝗳 𝗺𝗼𝘁𝗶𝗼𝗻

👉𝗪𝗔𝗧𝗖𝗛 𝗙𝗨𝗟𝗟 𝗩𝗜𝗗𝗘𝗢 🔗 https://functional-strength.academy/blogue/working-through-full-range-of-motion/

🤔 𝗛𝗔𝗩𝗜𝗡𝗚 𝗧𝗥𝗢𝗨𝗕𝗟𝗘 𝗕𝗨𝗜𝗟𝗗𝗜𝗡𝗚 𝗬𝗢𝗨𝗥 𝗕𝗔𝗖𝗞?

Here’s why 👇

Most people fall short of working

through full range of motion

☝️ Remember:

The scapula needs to move to allow full range of motion of the arm

When it comes to building muscle,

𝘳𝘢𝘯𝘨𝘦 𝘰𝘧 𝘮𝘰𝘵𝘪𝘰𝘯 𝘨𝘰𝘦𝘴 𝘢 𝘭𝘰𝘯𝘨 𝘸𝘢𝘺

𝗛𝗘𝗥𝗘'𝗦 𝗪𝗛𝗔𝗧 𝗬𝗢𝗨 𝗡𝗘𝗘𝗗 𝗧𝗢 𝗞𝗡𝗢𝗪 𝗔𝗕𝗢𝗨𝗧 𝗪𝗢𝗥𝗞𝗜𝗡𝗚 𝗧𝗛𝗥𝗢𝗨𝗚𝗛 𝗙𝗨𝗟𝗟 𝗥𝗔𝗡𝗚𝗘 𝗢𝗙 𝗠𝗢𝗧𝗜𝗢𝗡

👉𝗪𝗔𝗧𝗖𝗛 𝗙𝗨𝗟𝗟 𝗩𝗜𝗗𝗘𝗢 🔗 https://functional-strength.academy/blogue/working-through-full-range-of-motion/

𝗬𝗢𝗨𝗥 𝗛𝗜𝗣𝗦 𝗔𝗡𝗗 𝗟𝗘𝗚𝗦 𝗡𝗘𝗘𝗗 𝗧𝗢 𝗪𝗢𝗥𝗞 𝗜𝗡 𝗔𝗡 𝗢𝗩𝗘𝗥𝗛𝗘𝗔𝗗 𝗣𝗥𝗘𝗦𝗦

In order to move the barbell effectively on an overhead press

the hips should push forward

❌ but without overextending the low back

🔑 the key to this is tension through the lower body

𝗛𝗘𝗥𝗘'𝗦 𝗛𝗢𝗪 𝗧𝗢 𝗙𝗜𝗫 𝗔𝗡 𝗢𝗩𝗘𝗥𝗛𝗘𝗔𝗗 𝗣𝗥𝗘𝗦𝗦 𝗧𝗛𝗔𝗧 𝗦𝗨𝗖𝗞𝗦

🔗 https://functional-strength.academy/blogue/why-your-overhead-press-sucks/

𝗔𝗡 𝗘𝗙𝗙𝗘𝗖𝗧𝗜𝗩𝗘 𝗢𝗩𝗘𝗥𝗛𝗘𝗔𝗗 𝗣𝗥𝗘𝗦𝗦 𝗜𝗦𝗡'𝗧 𝗝𝗨𝗦𝗧 𝗔𝗕𝗢𝗨𝗧 𝗧𝗛𝗘 𝗦𝗛𝗢𝗨𝗟𝗗𝗘𝗥𝗦

There are TWO very important elements to a strong overhead press that don't come from your shoulders

1️⃣ an over-arched lower back
2️⃣ sloppy lower limbs

While it seems like an upper body movement, the barbell overhead press is actually a whole body movement

making everything that happens between the feet and the barbel important in transferring force effectively

𝗪𝗔𝗡𝗧 𝗧𝗢 𝗞𝗡𝗢𝗪 𝗛𝗢𝗪 𝗧𝗢 𝗙𝗜𝗫 𝗔𝗡 𝗢𝗩𝗘𝗥𝗛𝗘𝗔𝗗 𝗣𝗥𝗘𝗦𝗦 𝗧𝗛𝗔𝗧 𝗦𝗨𝗖𝗞𝗦? 🔗 https://functional-strength.academy/blogue/why-your-overhead-press-sucks/

𝗛𝗜𝗣 𝗧𝗛𝗥𝗨𝗦𝗧𝗦 𝗗𝗢𝗡𝗘 𝗥𝗜𝗚𝗛𝗧 𝗕𝗨𝗜𝗟𝗗 𝗚𝗟𝗨𝗧𝗘𝗦

That said,

🤦‍♀️hip thrusts are just an exercise I see many people doing incorrectly

❌most people are often moving their upper body too much, hyperextending the spine more than moving weight with their hips

The downfall is

you can lift a significant amount of weight on a hip thrust with bad form

(much like the deadlift)

But hip thrust done right can build the glutes quite well

𝗦𝗢 𝗪𝗘'𝗩𝗘 𝗣𝗥𝗘𝗣𝗔𝗥𝗘𝗗 𝗘𝗩𝗘𝗥𝗬𝗧𝗛𝗜𝗡𝗚 𝗬𝗢𝗨 𝗡𝗘𝗘𝗗 𝗧𝗢 𝗞𝗡𝗢𝗪 𝗛𝗘𝗥𝗘 👇
🔗 https://functional-strength.academy/blogue/hip-thrusts-to-build-the-glutes/

𝗣𝗢𝗦𝗧𝗘𝗥𝗜𝗢𝗥 𝗣𝗘𝗟𝗩𝗜𝗖 𝗧𝗜𝗟𝗧 𝗢𝗡 𝗛𝗜𝗣 𝗧𝗛𝗥𝗨𝗦𝗧?

The idea that a posterior pelvic tilt in a hip thrust will increase glute activation might sound like it makes sense

But we have an important question right back at you:

❓do we really want to promote excessive anterior pelvic tilt by promoting excessive posterior tilt

❓or do we want to use the glutes effectively in help extension to promote growth

🤞we're hoping you answered the latter

But we have it all explained right here for you 👇

𝗛𝗜𝗣 𝗧𝗛𝗥𝗨𝗦𝗧𝗦 𝗧𝗢 𝗕𝗨𝗜𝗟𝗗 𝗧𝗛𝗘 𝗚𝗟𝗨𝗧𝗘𝗦 - 🔗 𝗪𝗔𝗧𝗖𝗛 𝗙𝗨𝗟𝗟 𝗩𝗜𝗗𝗘𝗢 : https://functional-strength.academy/blogue/hip-thrusts-to-build-the-glutes/

𝗦𝗧𝗘𝗣-𝗨𝗣 𝗧𝗢 𝗖𝗨𝗥𝗟 𝗧𝗢 𝗢𝗩𝗘𝗥𝗛𝗘𝗔𝗗 𝗣𝗥𝗘𝗦𝗦??

The problem with these kind of combination movements

(which are still taught in many personal training certifications)

is that the weight that you will be able to use is not going to be effective

for at least 2️⃣ of those movements

if not all 3️⃣

𝗪𝗘'𝗩𝗘 𝗚𝗢𝗧 𝗖𝗢𝗔𝗖𝗛 𝗥𝗜𝗖𝗞 𝗘𝗫𝗣𝗟𝗔𝗜𝗡𝗜𝗡𝗚 𝗛𝗢𝗪 𝗧𝗢 𝗨𝗦𝗘 𝗕𝗘𝗧𝗧𝗘𝗥 𝗖𝗢𝗠𝗕𝗜𝗡𝗔𝗧𝗜𝗢𝗡 𝗠𝗢𝗩𝗘𝗠𝗘𝗡𝗧𝗦 𝗥𝗜𝗚𝗛𝗧 𝗛𝗘𝗥𝗘 👇

🔗 https://functional-strength.academy/blogue/total-body-exercises-when-and-how-to-program-them/

𝗜𝗙 𝗬𝗢𝗨'𝗥𝗘 𝗚𝗢𝗜𝗡𝗚 𝗧𝗢 𝗣𝗥𝗢𝗚𝗥𝗔𝗠 "𝗧𝗢𝗧𝗔𝗟 𝗕𝗢𝗗𝗬 𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘𝗦"...

Program them right.

(This should be true for any movement or exercise you program.)

Total body exercises should involve using the whole body to contribute to movement.

✋This is much different than segmented movements linked together

𝗪𝗮𝗻𝘁 𝘁𝗼 𝗸𝗻𝗼𝘄 𝗺𝗼𝗿𝗲 𝗮𝗯𝗼𝘂𝘁 𝘁𝗼𝘁𝗮𝗹 𝗯𝗼𝗱𝘆 𝗺𝗼𝘃𝗲𝗺𝗲𝗻𝘁𝘀 𝘁𝗵𝗮𝘁 𝗪𝗜𝗟𝗟 𝗴𝗶𝘃𝗲 𝘆𝗼𝘂𝗿 𝗰𝗹𝗶𝗲𝗻𝘁𝘀 𝘁𝗵𝗲 𝗯𝗶𝗴𝗴𝗲𝘀𝘁 𝗯𝗮𝗻𝗴 𝗳𝗼𝗿 𝘁𝗵𝗲𝗶𝗿 𝗯𝘂𝗰𝗸?

🔗 𝗪𝗔𝗧𝗖𝗛 𝗙𝗨𝗟𝗟 𝗩𝗜𝗗𝗘𝗢: https://functional-strength.academy/blogue/total-body-exercises-when-and-how-to-program-them/

𝗧𝗵𝗲 𝗮𝗯𝗶𝗹𝗶𝘁𝘆 𝘁𝗼 𝗰𝗼𝗼𝗿𝗱𝗶𝗻𝗮𝘁𝗲 𝗽𝗼𝘄𝗲𝗿𝗳𝘂𝗹 𝗺𝘂𝘀𝗰𝗹𝗲 𝗰𝗼𝗻𝘁𝗿𝗮𝗰𝘁𝗶𝗼𝗻𝘀 𝗶𝘀 𝗶𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝘁 𝗳𝗼𝗿 𝗲𝘃𝗲𝗿𝘆𝗼𝗻𝗲 ❗

But Olympic lifts are not accessible to everyone,

at least not as quickly as many other ways to develop power

Developing power also important for:

☑️ ECCENTRIC STRENGTH

☑️ DECELERATION CAPACITY

☑️ TENDON STIFFNESS

❗ 𝗪𝗔𝗧𝗖𝗛 𝗧𝗛𝗘 𝗙𝗨𝗟𝗟 𝗩𝗜𝗗𝗘𝗢 𝗧𝗢 𝗟𝗘𝗔𝗥𝗡 𝗠𝗢𝗥𝗘 𝗢𝗡 𝗗𝗘𝗩𝗘𝗟𝗢𝗣𝗣𝗜𝗡𝗚 𝗣𝗢𝗪𝗘𝗥 🔗 https://functional-strength.academy/blogue/not-everyone-should-olympic-lift/

𝗣𝗢𝗪𝗘𝗥 𝗖𝗔𝗡 𝗕𝗘 𝗘𝗫𝗣𝗥𝗘𝗦𝗦𝗘𝗗 𝗜𝗡 𝗗𝗜𝗙𝗙𝗘𝗥𝗘𝗡𝗧 𝗦𝗛𝗔𝗗𝗘𝗦

Call it like the “50 shades of power”

Power is modulated by the load

☝️but mainly by the intention behind the load

Olympic lifts are great, but the time you spend teaching them minimizes the power improvements you’re going to make

The GOOD NEWS ❓

There are more quickly accessible ways of developing power

❗ 𝗪𝗔𝗧𝗖𝗛 𝗧𝗛𝗘 𝗙𝗨𝗟𝗟 𝗩𝗜𝗗𝗘𝗢 𝗧𝗢 𝗟𝗘𝗔𝗥𝗡 𝗠𝗢𝗥𝗘 𝗢𝗡 𝗗𝗘𝗩𝗘𝗟𝗢𝗣𝗣𝗜𝗡𝗚 𝗣𝗢𝗪𝗘𝗥 🔗 https://functional-strength.academy/blogue/not-everyone-should-olympic-lift/

❓𝗪𝗵𝗲𝗻 𝘆𝗼𝘂 𝘀𝗮𝘆 “𝘀𝗾𝘂𝗲𝗲𝘇𝗲 𝘁𝗵𝗲 𝘀𝗵𝗼𝘂𝗹𝗱𝗲𝗿 𝗯𝗹𝗮𝗱𝗲𝘀”, 𝘄𝗵𝗮𝘁 𝗱𝗼 𝘆𝗼𝘂 𝗺𝗲𝗮𝗻?

what you want essentially is to stabilize the scapula for movement

Bu the question should always be:

what is it that we want the client to be able to do?

👉an optimal position requires neither full retraction, nor full protraction but a subtle balance of the two

❗ 𝗪𝗔𝗧𝗖𝗛 𝗧𝗛𝗘 𝗙𝗨𝗟𝗟 𝗩𝗜𝗗𝗘𝗢 𝗧𝗢 𝗟𝗘𝗔𝗥𝗡 𝗠𝗢𝗥𝗘 𝗢𝗡 𝗖𝗥𝗘𝗔𝗧𝗜𝗡𝗚 𝗦𝗖𝗔𝗣𝗨𝗟𝗔𝗥 𝗦𝗧𝗔𝗕𝗜𝗟𝗜𝗧𝗬
🔗 https://functional-strength.academy/blogue/stop-squeezing-the-shoulder-blades/

𝗣𝗹𝗮𝗰𝗶𝗻𝗴 𝘁𝗵𝗲 𝘀𝗰𝗮𝗽𝘂𝗹𝗮 𝗶𝗻 𝘁𝗵𝗲 𝗿𝗶𝗴𝗵𝘁 𝗽𝗼𝘀𝗶𝘁𝗶𝗼𝗻 𝘁𝗼 𝗰𝗿𝗲𝗮𝘁𝗲 𝘀𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆 𝗶𝘀 𝗺𝘂𝗰𝗵 𝗺𝗼𝗿𝗲 𝗰𝗼𝗺𝗽𝗹𝗲𝘅 𝘁𝗵𝗮𝗻 𝘀𝗾𝘂𝗲𝗲𝘇𝗶𝗻𝗴 𝘁𝗵𝗲 𝘀𝗵𝗼𝘂𝗹𝗱𝗲𝗿 𝗯𝗹𝗮𝗱𝗲𝘀 𝘁𝗼𝗴𝗲𝘁𝗵𝗲𝗿

✋Don’t get me wrong, the rhomboids are absolutely an important muscle involved in scapular stability.

But an over-emphasis on squeezing the shoulder blades is not better

The glenoid needs to be where the upper extremity wants to be

This is dynamic and synchronous,

and “stability” is about this precise co-activation

❗ 𝗪𝗔𝗧𝗖𝗛 𝗧𝗛𝗘 𝗙𝗨𝗟𝗟 𝗩𝗜𝗗𝗘𝗢 𝗧𝗢 𝗟𝗘𝗔𝗥𝗡 𝗠𝗢𝗥𝗘 𝗢𝗡 𝗖𝗥𝗘𝗔𝗧𝗜𝗡𝗚 𝗦𝗖𝗔𝗣𝗨𝗟𝗔𝗥 𝗦𝗧𝗔𝗕𝗜𝗟𝗜𝗧𝗬
🔗 https://functional-strength.academy/blogue/stop-squeezing-the-shoulder-blades/

𝗟𝗘𝗦 𝗛𝗜𝗣 𝗧𝗛𝗥𝗨𝗦𝗧𝗦 𝗕𝗜𝗘𝗡 𝗘𝗫𝗘́𝗖𝗨𝗧𝗘́𝗦 𝗗𝗘́𝗩𝗘𝗟𝗢𝗣𝗣𝗘𝗡𝗧 𝗟𝗘𝗦 𝗙𝗘𝗦𝗦𝗜𝗘𝗥𝗦

Cela dit,

🤦‍♀️les hip thrust sont un exercice qu’on voit beaucoup de gens faire de manière incorrecte

❌La plupart des gens bougent trop le haut du corps, avec une hyperextension de la colonne lombaire plutôt que de déplacer la charge avec les hanches

L'inconvénient est :

On peut soulever une quantité significative de poids sur un hip thrust même avec une mauvaise forme

(comme pour le soulevé de terre)

☝️Mais un hip thrust bien exécuté peut très bien développer les fessiers

𝗡𝗢𝗨𝗦 𝗔𝗩𝗢𝗡𝗦 𝗗𝗢𝗡𝗖 𝗣𝗥𝗘́𝗣𝗔𝗥𝗘́ 𝗧𝗢𝗨𝗧 𝗖𝗘 𝗤𝗨𝗘 𝗧𝗨 𝗗𝗢𝗜𝗦 𝗦𝗔𝗩𝗢𝗜𝗥 𝗝𝗨𝗦𝗧𝗘 𝗜𝗖𝗜 👇
https://functional-strength.academy/fr/blogue/les-hip-thrusts-pour-developper-les-fessiers/

𝗟𝗲 "𝗰𝗼𝗿𝗲" 𝗿𝗲́𝗽𝗮𝗿𝘁𝗶 𝗹𝗲𝘀 𝗳𝗼𝗿𝗰𝗲𝘀 𝗽𝗼𝘂𝗿 𝗲́𝗽𝗮𝗿𝗴𝗻𝗲𝗿 𝗮̀ 𝗹𝗮 𝗰𝗼𝗹𝗼𝗻𝗻𝗲 𝘃𝗲𝗿𝘁𝗲́𝗯𝗿𝗮𝗹𝗲 𝘂𝗻𝗲 𝗰𝗵𝗮𝗿𝗴𝗲 𝗲𝘅𝗰𝗲𝘀𝘀𝗶𝘃𝗲

Quel est le rapport avec la bascule du bassin ?

La bascule antérieure 👉 augmente la lordose ou l'extension lombaire

La bascule postérieure 👉 augmente la flexion lombaire

Il s'agit de la relation cinématique entre la colonne lombaire, le bassin et les hanches

dans le plan sagittal

☝️Tu peux être plus spécifique dans les exercices de core que tu choisis pour créer une prise de conscience du positionnement, de la sensation, du recrutement musculaire

𝗥𝗘𝗚𝗔𝗥𝗗𝗘 𝗟𝗔 𝗩𝗜𝗗𝗘́𝗢 𝗖𝗢𝗠𝗣𝗟𝗘̀𝗧𝗘 𝗣𝗢𝗨𝗥 𝗗𝗘́𝗖𝗢𝗨𝗩𝗥𝗜𝗥 𝗖𝗢𝗠𝗠𝗘𝗡𝗧 ⬇️
https://functional-strength.academy/fr/blogue/la-fonction-du-core/

𝗨𝗡 𝗗𝗘́𝗩𝗘𝗟𝗢𝗣𝗣𝗘́ 𝗠𝗜𝗟𝗜𝗧𝗔𝗜𝗥𝗘 𝗘𝗙𝗙𝗜𝗖𝗔𝗖𝗘 𝗡'𝗘𝗦𝗧 𝗣𝗔𝗦 𝗦𝗘𝗨𝗟𝗘𝗠𝗘𝗡𝗧 𝗨𝗡𝗘 𝗤𝗨𝗘𝗦𝗧𝗜𝗢𝗡 𝗗'𝗘́𝗣𝗔𝗨𝗟𝗘𝗦

Il y a DEUX ✌️ éléments très importants pour un bon développé militaire qui ne viennent pas des épaules

1️⃣ un bas du dos en hyperextension
2️⃣ des membres inférieurs qui manquent de tension

Bien qu'il semble s'agir d'un mouvement du haut du corps,

✋le développé militaire est en fait un mouvement de l'ensemble du corps

ce qui fait que tout ce qui se passe entre les pieds et la barre est important pour transférer la force de manière efficace

𝗧𝗨 𝗩𝗘𝗨𝗫 𝗦𝗔𝗩𝗢𝗜𝗥 𝗖𝗢𝗠𝗠𝗘𝗡𝗧 𝗖𝗢𝗥𝗥𝗜𝗚𝗘𝗥 𝗨𝗡 𝗗𝗘́𝗩𝗘𝗟𝗢𝗣𝗣𝗘́ 𝗠𝗜𝗟𝗜𝗧𝗔𝗜𝗥𝗘 𝗤𝗨𝗜 𝗘𝗦𝗧 𝗡𝗨𝗟❓

𝗖𝗟𝗜𝗤𝗨𝗘 𝗦𝗨𝗥 𝗟𝗘 𝗟𝗜𝗘𝗡 𝗣𝗢𝗨𝗥 𝗣𝗟𝗨𝗦 𝗗𝗘 𝗗𝗘́𝗧𝗔𝗜𝗟𝗦 👇
https://functional-strength.academy/fr/blogue/pourquoi-ton-developpe-militaire-est-nul/

𝗟𝗘𝗦 𝗛𝗔𝗡𝗖𝗛𝗘𝗦 𝗘𝗡 𝗣𝗥𝗘𝗠𝗜𝗘𝗥 ⁉️

FAUX.

Lorsque les genoux et les hanches sont déverrouillés depuis le haut du squat,

📐des angles et des bras de levier sont créés le long du tronc, des hanches et des genoux

👉 les genoux doivent avancer vers l'avant

👉 les hanches doivent reculer

👉 et le tronc doit pencher vers l'avant

Et cela doit se produire simultanément...

𝗧𝘂 𝘃𝗲𝘂𝘅 𝗲́𝘃𝗶𝘁𝗲𝗿 𝗹𝗲𝘀 𝟱 𝗲𝗿𝗿𝗲𝘂𝗿𝘀 𝗰𝗼𝗺𝗺𝘂𝗻𝗲𝘀 𝗱𝘂 𝗰𝗼𝗮𝗰𝗵𝗶𝗻𝗴 𝗱𝘂 𝘀𝗾𝘂𝗮𝘁?

𝗥𝗲𝗴𝗮𝗿𝗱𝗲 𝗹𝗮 𝘃𝗶𝗱𝗲́𝗼 𝗰𝗼𝗺𝗽𝗹𝗲̀𝘁𝗲 𝗷𝘂𝘀𝘁𝗲 𝗶𝗰𝗶 ⬇️
https://functional-strength.academy/fr/blogue/les-5-principales-erreurs-de-coaching-au-squat/

𝗨𝗡 𝗕𝗢𝗡 𝗦𝗢𝗨𝗟𝗘𝗩𝗘́ 𝗗𝗘 𝗧𝗘𝗥𝗥𝗘 𝗖𝗢𝗠𝗠𝗘𝗡𝗖𝗘 𝗣𝗔𝗥 𝗨𝗡 𝗕𝗢𝗡 𝗣𝗢𝗦𝗜𝗧𝗜𝗢𝗡𝗡𝗘𝗠𝗘𝗡𝗧

Si tes clients :

✔️ ont de la difficulté à résister à la flexion sous charge
✔️ ont les hanches qui se soulèvent trop rapidement
✔️ sont faibles à partir du sol

Ces problèmes peuvent souvent être résolus en améliorant la position de départ

➡️ corriger la position de la barre
➡️ corriger la position du tronc
➡️ créer de la tension

𝗧𝗨 𝗩𝗘𝗨𝗫 𝗦𝗔𝗩𝗢𝗜𝗥 𝗖𝗢𝗠𝗠𝗘𝗡𝗧 𝗖𝗢𝗔𝗖𝗛𝗘𝗥 𝗟𝗘 𝗗𝗘𝗔𝗗𝗟𝗜𝗙𝗧 ❓

𝗖𝗟𝗜𝗤𝗨𝗘 𝗟𝗘 𝗟𝗜𝗘𝗡 𝗣𝗢𝗨𝗥 𝗘𝗡 𝗦𝗔𝗩𝗢𝗜𝗥 𝗣𝗟𝗨𝗦 👇
https://functional-strength.academy/fr/blogue/lentrainement-du-souleve-de-terre-exigences-fonctionnelles-et-techniques/

𝗧𝗵𝗲 𝗰𝗼𝗿𝗲 𝗯𝗮𝗹𝗮𝗻𝗰𝗲𝘀 𝗹𝗼𝗮𝗱 𝘁𝗼 𝘀𝗽𝗮𝗿𝗲 𝘁𝗵𝗲 𝘀𝗽𝗶𝗻𝗲 𝗳𝗿𝗼𝗺 𝗲𝘅𝗰𝗲𝘀𝘀𝗶𝘃𝗲 𝗹𝗼𝗮𝗱

What does this have to do with pelvic tilt?

Anterior tilt 👉 increases lumbar lordosis or extension
Posterior tilt 👉 increases lumbar flexion

This is the kinematic relationship between the lumbar spine, pelvis and hip joints in the sagittal plane

☝️You can be more specific in the core exercises you choose to create awareness of positioning, of sensation, of muscle recruitment to improve this!

❗𝗪𝗔𝗧𝗖𝗛 𝗧𝗛𝗘 𝗙𝗨𝗟𝗟 𝗩𝗜𝗗𝗘𝗢 𝗧𝗢 𝗙𝗜𝗡𝗗 𝗢𝗨𝗧 𝗛𝗢𝗪
🔗 https://functional-strength.academy/blogue/the-function-of-the-core/