Categories
Perspectives Training

2 Key Points for a Solid Push-Up

I could rant on about a few things when it comes to the push-up, but I’ll choose two key points that I believe to have the greatest overall impact.

 

Core Stability – Everyone knows they need to “strengthen their core,” but few do.  This is by far where I see the biggest breakdown in push-up form and the cascade effect of a weak core will result in poor biomechanics everywhere else.  You shoulder hurts when you do a push-up?  It’s probably because your core wasn’t strong enough to support the variation you were attempting.  Work on core strength and stability first and choose a push-up regression that allows you to promote proper engagement and sequencing of your core at a difficulty level that you are actually capable of.

 

Points of Contact – I find this to be one of the most overlooked areas with any exercise.  Your points of contact are arguably the most import aspect of any exercise.  They anchor you to the external object that you are leveraging off of and transferring force through.  If you do not have solid contact your are giving away leverage and therefore strength.

 

With the push-up the main contact points are your hands.  If performing a push-up on the floor, spread those fingers apart and create as large a surface area.  The larger your contact surface is on your base of support, the greater your stability, feedback loop and force transfer will be, giving you more strength.  Whether you are gripping a bar or using the floor, use the muscles in your hands!  You need to have an active base.  Your wrists hurt when you do a push-up?  There’s a good chance you’re not using the muscles in your hands and wrists that provide support and create small space cushions around those joints.  Actively squeeze into the ground with those fingers and hands, or if on a bar, crush it.  Not only will this help protect your joints, the radiation effect of engaging those muscles will increase your overall strength in the movement.

Make sure your feet are well anchored as well.  They are another contact point and your body will leverage from them as well.

 

My favorite push-up regression is the incline push-up.  The incline can be adjusted to any level to make the movement achievable for all with out shortening levers such as with a bent knee push-up.  This promotes learning to engage your body and move it as an entire unit, maximizing the safety and effectiveness of the movement.

 

How to perform the push-up:

  • Whether on an incline, decline or the floor, start in a front support (straight arm plank) position on toes, with hands slightly wider than shoulder width and inline with shoulders.
  • Fingers should be spread apart to create more surface area while actively engaging hand and forearm muscles.
  • Head shoulders and hips should be in a neutral aligned position squared up with one another. Picture as steel rod going through your body from head to toe. Squeeze thighs, glutes and abdominals thinking of holding in your poo and pee.
  • Fill-up mid-back by driving hands through the floor, scooping your shoulder blades and slightly corkscrewing them into the ground by thinking of turning your hands out.
  • Initiate movement by thinking of actively pulling your torso toward the ground allowing elbows to bend. Head, shoulders and hips must stay aligned and all move together as one unit.
  • Lower until chest touches the ground or object you are on.
  • Drive hands through the ground maintaining tight body position returning to start.
  • If you cannot get your chest down to your target object, you are performing a variation that is too difficult for your current level. Squash your ego and regress the movement so that you can perform it properly and then as you get stronger, slowly increase the difficulty.

Categories
Lifestyle Training

8 No Equipment Hacks to get your Back Jacked

Need a killer back workout but don't have any equipment or access to gym? No problem!

This video provides no equipment home exercise solutions to get your back jacked! Gravity is a powerful form of resistance. Proper leveraging of your body weight with gravity can provide just as much muscle building stimulus as working with weights. We provide exercises for your lats, mid-back and lower back muscles as well as give you a free workout using the exercises shown in the video. The suggestions in this video range from beginner to advanced and will provide a challenging workout with zero equipment for anyone. If you find this video helpful, please subscribe to my YouTube channel, hit the like button and let us know! For customized training programs, video suggestions or inquires please contact us.

Have something you want me to make a video about? Let me know.

Categories
Lifestyle Training

Free Follow Along Workouts

Amidst all the crazy COVID-19 stuff going on, a couple of my colleagues and I put together some free follow along workout videos to help keep you moving and healthy.  Please share this content with your friends and stay safe and healthy! I hope this finds you well. Enjoy!

Hip Mobility

Lower Body

Upper Body

Pilates with Lisa

Pilates with Anne

Fight Fit with Rob

Categories
Uncategorized

8 Benefits of Working with a Personal Trainer

By Gavin Buehler

Some of the reasons and benefits that you might want to consider when making the decision of whether or not to invest in Personal Training could include the following:

  1. Accountability – This is the number one reason why people hire trainers in the first place. Having someone hold you accountable to your commitments will exponentially improve the probability of success.  Once you have an appointment, it’s a lot harder to be dissuaded or side tracked.  Besides, if you miss an appointment with your trainer, you know there will be consequences.
  1. Motivation – It can be difficult to maintain a level of motivation that will lead you to your goals. Having someone to challenge, support and remind you of why you’ve chosen this path can keep you from deviating.
  1. Injury Prevention – It’s easy to injure yourself when getting into an exercise regimen. Whether you are new or experienced you are prone to injury.  An experienced trainer can minimize the risk of injury through analysis of your movement patterns, creating awareness of imbalances and proper exercise prescription and instruction.
  1. Education – The Health and Fitness industry is full of “experts” and noise. Finding information that is actually valid can be a difficult task.  A qualified guide can bring clarity to that confusion and provide a wealth of knowledge that you can carry with you for a lifetime.  You only have one body, it’s important to learn how to maintain and care for it so that it will perform optimally for you throughout your life.
  1. Performance Enhancement – If you’re competitive, there’s no question that you can benefit from a professional who will safely test your limits and help you break through to the next level. Just about every top athlete either has, or consults with a strength coach for good reason.  They can identify your limiting factors and show you how to fix them.
  1. Specific Conditions or Needs – You may have a condition that requires close monitoring during physical activity or perhaps you’ve got a new bundle of joy on the way with a pregnancy. Certain trainers are certified with a focus on such situations and can teach you safe methods and protocols so that you’re able to still be active and healthy.
  1. Objective Eyes – Sometimes we’re just not as aware of ourselves as we think. With exercise this can unfortunately lead to injury.  Having an expert study your movement and make fine tune adjustments can help you avoid a nasty setback.  It will also allow you to maximize the effectiveness of each movement so that you are working more efficiently and smarter.  This can streamline workouts and give you more bang for your buck!
  1. Variety – It’s easy to get stuck doing the same old routine. This can also lead to repetitive strain injuries and/or a lack of results and plateauing.  A trainer knows when and how to modify or change programs to maximize your results while giving you variety to keep you engaged.

We offer a variety of personal training services including online training, virtual live training and in-person sessions.  Please contact us here to inquire or to learn more by visiting our Personal Training/Nutrition Consultation here.