265lbs x2 reps then 100kg/220lbs x10reps (=293+lbs x1) with much more left in the tank. Lost focus and balance on rep 8 and 9 but 10 felt great. For not doing squats in a month (probably since my last squat post) this felt sooooo good. All the teaching and demonstrating how to lift everyday for my classes adds up a lot more than I think. I was really down on myself for not working out and keeping consistent schedule. But days like this, I appreciate all the little things that go unnoticed till one day it all comes together and I’ve never been happier. That’s not just in lifting, in life too. Small actions in the right direction will lead to big dreams coming true
right around the corner, just be patient and trust the process.
I get a lot of questions about this so here it is! I am 5’9.5” (177cm) and 185lbs (84kg). I don’t believe there is an ideal body size for throwing shot put but I do believe you will never know what your body is capable of until you put it to the test! #bethebestyou#shotput#hammer#asu#nike#earthfedmuscle#dreambig
Our technical revamp program is a great program to improve feet jump back, knee cave, and upper body strength and positioning.
•The first three weeks of the program were focused on technical improvements and weaknesses in Hayley. Some weaknesses focused on were sliding her feet out instead of jumping, squatting with her knees out, and improving her upper body strength in the catch position.
•The second four weeks of the program were focused on continuing to improve the technical adjustments from the first three weeks. The main focus was getting her knees back immediately off of the floor and keeping them back during the pull.
•Volume: High volume all 7 weeks
•Intensity: Low in competitive lifts and variations, Moderate in squats
•Program Duration: 7 weeks all technique focused
•Lifting Duration: One hour to one hour and thirty minutes
•Schedule: Sunday, Monday, Tuesday, Wednesday, Thursday (Athlete Day), Friday, Rest Saturday
Link is in the bio!
I've been working with Sebastian for just under 2 months now and we have successfully added 30 pounds to his clean. Love being part of making sure his hard work pays off. Sebs is a Sophomore Rugby player at Temple.
I learned a pretty good lesson on goals this weekend. I set out to remove a big tree stump we had in our front yard. So I did what anyone would do, YouTube! I found a video of something I could do as I am not very handy. I barrowed a hi-jack and rented a reciprocating saw. Determined to do it, it was the only thing on my mind for about a week. I wasn’t sure it was going to work but I said screw it I’m going to do it anyways. Hours of digging and sawing, I finally got it out!😏armed with confidence, I took out another one we had on the side of the house because I knew I could.
It’s funny what we can accomplish when we put our mind to it, are relentless and don’t give up until we accomplish it. Even if others don’t believe. Whether it’s digging out a stump, losing 30lbs, or getting your first pull-up, if you believe, have the right tools and a map on how to get there, it can be done you just have to BELIEVE and take ACTION!!
5 575 days ago
Had 4 bowls for breakfast and only one was cereal, live my life 20 miles at a time; 5 Watts per Kilo with that plant material #earthfedmuscle
Mimic this and PR your snatch tonight!!! #Repost@catalystathletics with @get_repost
The double knee bend might be more accurately called “the naturally occurring temporary cessation of knee extension to facilitate the preservation of balance and repositioning of the body to optimize vertical propulsion”… but that’s a bit of a mouthful.
The double knee bend occurs naturally if you position yourself correctly when entering the second pull, and you drive forcefully against the ground with your legs along with the hip extension. You do not need to intentionally scoop your knees under the bar, and doing so usually slows the bar and disrupts your balance.
The double knee bend happens for 2 primary reasons. First, the hamstrings cross both the hip and knee—when you contract the hamstrings forcefully for the second pull, they want to both extend the hip and flex the knee, which temporarily freezes or slightly reduces the knee angle.
Second, the body is repositioning to allow the application of vertical force with the legs—to do this, the hips need to move forward under the shoulders, which means the knees that are stuck in a partially bent position move forward under the bar as well.
Once this shift in position has occurred, the knees naturally continue their extension with the hips.
If you reduce or eliminate this vertical leg drive effort, you’ll execute horizontally-oriented hip extension like you’d see in a kettlebell swing—the knees will not scoop forward.
A simple demonstration is to perform a vertical jump from a simulated second pull position. Stand with the shins approximately vertical, the hips back, and the shoulders in front of the knees. Directly from this position, without a countermovement, jump straight up.
You’ll find the knees naturally and unavoidably shift forward, exactly as they do in a snatch or clean..
Tag a friend who KB swings or tries to do a half squat scoop.
Videos @hookgrip and @rdellatraining