Low Bar.The second way to Back Squat is with the bar between your traps and rear shoulders, at the top of your shoulder-blades (scapular spine). Squeeze your shoulder-blades together to create muscle support for the bar and so it can’t dig in your spine. You’ll lean more forward wh...
To ensure proper shoulder alignment as you extend your arms, turn your palms and inner elbow creases to face the ceiling while you draw your shoulder blades down the back. Then keep your shoulder blades stable while you turn your wrists and palms to face the mat again. Feel the difference?
Inhale to raise your head away from the mat and look forward as you simultaneously squeeze your inner thighs together to lift them away from the floor. Hover your arms off the mat and pinch your shoulder blades together to widen your collar bones. Rock forward so that you are on your bell...
During the setup the bar is over my mid-foot with my shoulder-blades over the bar. I drag the bar over my legs to the top. My lower back remains fairly neutral. I don’t use the mixed grip and belt on the lighter sets. I keep them for the heavier sets. Here’s a second video...
If you have excellent shoulder mobility, healthy joints, and no pain while doing dips, you can lower yourself until your shoulders are just below your elbows. Otherwise, go only as low as you can while maintaining scapular tension (squeezing your shoulder blades together and down), even if ...
Keep your shoulder blades right and your knuckles outward during these movements. Start at the edge of the bench with your hands placed next to your hips. Keep your palms down on the bench with your fingers toward the hips. Take a few steps forward until your hips are a few feet in...
When your chest hovers just above the ground (or however far down you can go), press into the ground and push your shoulder blades apart to return to the starting position. Show Instructions Improve Your Scores If you were unable to meet the minimum or average number of push-ups for your...
HOW TO DO IT: Grab a barbell with your hands shoulder-width apart. Stick your butt back and lean forwards with your upper body until the barbell is touching your knees. Pull the barbell up towards the bottom of your sternum, pulling your shoulder blades back and sticking your chest out as...
Once the shoulder blades are comfortable, release the neck to allow the head to rest on the top block. (When reclining, the head will rest on the top block and the upper back on the lower block.) Bring the arms out to either side of the body, palms neutral. Allow the legs to ...
Bonus: By squeezing your shoulder blades down and together, almost rowing yourself toward the wall, you strengthen not just your chest, but also your back. 5. Tuck Your Pelvis You want to avoid the dreaded hip sag at all costs. "Hip sag occurs when the individual loses core control and ...