Finger & Forearm- extensor strengthening.
Really beneficial exercise for anybody who does weight training.
This promotes and is beneficial for-
- Structural balance, Flexor>extensor strength ratio
- Wrist Stability- Particularly in pressing movements like bench press or overhead press.
- Elbow pain- Brachioradialis & Brachialis, Common during squatting.
-Improve Elbow/hand Supination.
-Improve elbow flexion.
- Improve wrist extension. -#BJJ or grip fighters.
That's a lot of joints where function can be improved, if you are a lifting athlete and you don't train extensors, you're missing out on some big benefits.
Picked these bands up at Daiso, best plain rubber bands I've used. @ironmind expand your hand bands are by far the best commercial products I've used though.
This is a staple within my program. Great baseline upper back mobility drill.
People with exellent thoracic mobility can comfortably perform on the ground legs elevated, people with minimal with often just perform lower back extension.
Enjoying throwing some weight around.
I haven't really ever gone much heavier than this @60kg, as I prefer to maintain speed of bar.
Sprained my thumb on Thursday, so I'm using a thumbless grip which on these feels a little unstable compared to normal.
One of my favourite trunk rotational power exercises. I also do variations of having the hip entirely square.
🙏Wrist Mobility. 🔥Pain/stiffness in wrist? This may help!
I quite commonly see movement restriction in the wrist. People often complain of discomfort in wrist during a movements such as push ups, striking, BJJ, desk work to name a few. 👉Give this a crack if it you have this issue or would like to improve wrist range of motion. -Stabilise hand/wrist with opposite hand.
-Start with light resistance, the band offers traction on joint which can enable a gaping effect on wrist joint, which can allow the wrist to travel into full extension without pinching.
-Perform a set of x10-20 repetitions slowly into extension.
-Avoid pain, mild stretch+ repetition of proper joint articulation is all that is needed.
-This shouldn’t be used in acute injuries without clearance of professional. Otherwise is quite safe.
Check out @ironmind expand your hand bands. Lack of strength/motor control in wrist/finger extensors is a common culprit for these symptoms + weak hand shake 🤝>🐟=👎. Enjoy!
@darustrong Working his Sumo position with a couple of technical cues we discussed when he was in Melbourne (Video on his page)
Take a look at his page, as you can see he interchangeably uses conventional and sumo position concurrently. Conventional more recently for speed strength.
He will crack 300kg for the deadlift in not long while not necessarily training exclusively for Powerlifting.
Building maximal strength in a TRAINED athlete- 5+ years of gym work, while they are training for a sport is no easy task. It requires an exellent knowledge of load control. A new athlete it is a much easier task. Keep an eye of this guy to learn how to balance this.
#SHperformance#Repost from @darustrong with @regram.app ... Sumo Deadlifts working on positioning and bar path.
I’ve developed imbalances in my hips from years of fighting. Along with compensation through injuries decreasing my overall ability to create torque. This is something @seamushayesmyo brought to my attention while doing a quick evaluation of the lateral chain and unilateral stability. We began to experiment with foot and shin placement allowing me to load my hips and hamstrings while creating optimal torque by using proper rooting technique. Another key point was to initiate more Lat engagement by pulling the bar more into my body creating a long neutral spine. We want creat a straight bar path from the floor to lockout to improve on overall mechanical efficiency in the efforts to increase load.
Make sure to checkout his page and give him a follow!! _______________________________________________________
FIGHT READY: combat sports strength program - DM for info!
FIGHT STRONG: MMA out of camp strength program - DM for info!
Australia seminar presentation - DM for info!
For training program templates PDFs go to www.darustrong.com
Seminar/workshops bookings email email@example.com
@iron.army @apemanstrong @fightscienceinstitute #deadlift#sumodeadlift#powerlifting#power#strength#performance#strengthcoach#strengthconditioning#mmastrengthconditioning#americantopteam#movement#darustrong
Ankle mobility focus. - Im resting weight on knee via my forearm.
-I use this pressure to push my thighs outwards.
- Front load acts as counterbalance, could hold this position for 20mins as it makes it easier.
- I find this easier on the arms than holding a Kettlebell & that the loading on the hips feels more like a back squat vs KB variation which feels more like a front squat(holding weight higher). Performed this before some back squats.
5x10 @ 100kg. Tempo 3111 rest- 75secs.
Yes this was like cardio- set took 60 secs.
This was tough, but could of hit another 4 sets if I had to.
Thanks to the wizard @seamushayesmyo of #SHperformance for his invaluable help during this training camp. Seamus helps me to stay in one piece - and puts me back in one piece when I break myself into multiple pieces like I did just two weeks ago. His support helps me to continue to do what I love. If you’re an athlete check him out for all performance aspects from Myotherapy through to S&C.
#Repost @seamushayesmyo ・・・
It has been a pleasure working with @lincbjj leading up to BJJ World Masters Championships.
For those of you that dont know #SHperformance has been supporting Lincoln leading up to World Masters. Not just because of his ability on the Mats, but also because of the way he conducts himself as the Head Coach at @dominancemma Thomastown, but also the way he goes above and beyond as an excellent mentor and role model for his students. This man works very hard & is passionate about getting the best from his athletes.
Best of luck at Worlds Linc, go out and do what you love 🙏💪