Now $75 off Functional Weight Training (code 75WEIGHT) which is the most foundational strength training program I offer that I have every single athlete I train use consistently throughout the year & frequently come back to since it involves mastering foundational movements with 90 Degree Eccentric Isometrics. It’s also the program I personally use most frequently. All of my athletes master this program before moving to others. Link at https://w ww.advancedhumanperformance.com/functional-weight-training
Here I’m showing proper squats using 90 Degree Eccentric Isometrics. Notice I’m using the Weck Deck from legend trainer & strength coach David Weck. This tool is amazing for teaching folks how to spiral into the floor & create intense foot activation & co-contraction with. My athletes are loving this.
Best shoes shown are Vivobarefoot (code DRJOEL15) which have been scientifically shown to improve foot & ankle function which directly impacts entire kinetic chain including more strength & activation of the legs & core.
Reminder We’ve partnered with G2G protein bars (20% off code AHP20) the best protein bars in the industry with amazing taste & ingredients.
Let’s discuss 5 most common squat mistakes.
1.Not controlling the negative or lowering/eccentric phase. The eccentric is key for strength, muscle growth, & joint health. Go slow to grow.
2. Not aggressively activating the feet. Without proper foot & ankle activation it’s impossible to perform any lower body move correctly especially squats. Go barefoot or barefoot shoes.
3. Going past 90 deg joint angles & collapsing with excessive range of motion. Research is very clear that 90 deg joint angles (above parallel due to tibial inclination) is optimal for strength, muscle growth, joint health, & muscle function. In fact we’re seeing a common trend in the fitness industry right now where folks are getting more frequently injured doing deep end range training & ATG squats etc. I have folks writing to me daily about this. See today’s stories on my page.
4.Neglecting perfect postural mechanics. Proper posture sets the stage for the entire movement.
5. Rotating feet out like a duck. Straight/neutral feet is optimal which will look more internally rotated than what we’re used to due to shape of foot.
#squat #squats #legday #fitness #workout #lifting #crossfit #training #gymtime #fitspo
Over 120 + Scientific References:
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1.Full article on why 90 deg represents optimal squat depth with 18 scientific references [ Ссылка ] .
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2.Read more about why optimal mobility & maximal mobility are 2 very different things + 50 scientific references [ Ссылка ] .
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3. Article on the science of squat depth including length tension relationship, functional anatomy, neuromuscular physiology, anatomical levers [ Ссылка ] .
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4. Article on PAIN science & the negative ramifications of excessive range of motion [ Ссылка ] .
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5. Podcast on 90 Degree Squat depth I had with Christian Thibaudeau, Dean Geudo and Jeb Johnson at [ Ссылка ] .
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6. Part 1 Podcast with Movement Fix Ryan Debell on Squat form & the research at [ Ссылка ] .
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7. Part 2 Podcast with Movement Fix Ryan Debell on squat mechanics & squat depth [ Ссылка ] .
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8. Podcast with Mark Bell & Nsima & Mike Israetel discussing optimal squat depth. Interestingly Mark agreed with nearly everything I said. [ Ссылка ] .
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9. New 2 hour podcast with Crossfit Invictus & Bryce Smith. [ Ссылка ] .
#fitnessmotivation #personaltraining #strengthtraining #legworkout #powerlifting #bodybuilding #functionaltraining #physicaltherapy #athletictraining #instafitness #igfitness #fitspiration #fitstagram #kneepain #gym #gymlife #fitnesslife #fitnessjourney #gymmotivation #powerliftingmotivation
