CK Strength and Performance Strategies

@ckstrength

Poor ANKLE MOBILITY cramping your STYLE and RUINING your SQUAT? 🚨3 SOLUTIONS🚨if you’re having trouble keeping your feet planted and getting FULL DEPTH on your SQUATS 🏋🏻 1. Move your stance WIDER, and angle your TOES OUT This generally allows your HIPS to fit in between your legs, and encourages your knees and hips to do more of the bending, instead of your ankles. If you’re feeling “cramped up” on your next squat session, start by moving your ENTIRE FOOT out by 1”, and angle your toes out by just 1” as well. MAKE SMALL ADJUSTMENTS, and play around with wider or narrower width and to angle to find the most comfortable position. 2. Elevate your HEELS Place JUST your heels on a set of 5 lb plates. This essentially EXTENDS (or plantarflexes 🤓) your ankle, giving you a greater ankle ROM to access in your squats. Be sure to take time and use this on your warmup to adjust to the balance. SQUAT SHOES perform the same function, and can be a great solution for more stable squats. 3. Increase your CALF flexibility for greater stability and increased ROM (Long term solution) STRETCH YOUR CALVES. This can be good to do before squat sessions, to get your ankles prepared to bend and stabilize. DON’T SKIP CALVES!!!! FULL ROM calf raises are perhaps the easiest and most functional way to improve ankle mobility, with the added benefit of turning your calves into COWS. Emphasize a slow eccentric and a PAUSE at the STRETCH. Give these 3 ANKLE MOBILITY tips a try, and IMPROVE YOUR SQUATS now and in the future!! 🔥🏋🏻💪🏼👊🏼 # #LegDayEveryday #BootyGains #LegDayWorkout #LegDayLove #LowerBodyBurn #StrongLegs #LegDayGoals #LowerBodyStrength #LegDayHustle #QuadsAndHamstrings #LegPress #Lunges #LowerBodyPump #LowerBodyBlitz #ThighWorkout #Powerlifting #StrengthTraining #PowerliftingMotivation #PowerliftingLife #PowerliftingJourney #StrengthAndPower #PowerliftingCommunity #StrengthGoals #StrengthGains #StrengthAthlete #StrengthCoach #StrengthProgram #StrengthWorkouts

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@ckstrength

Do YOU need help🔎IDENTIFYING🔍 which BARBELL to use?? 🤔🤔 1. Standard Barbell (45 lbs) - Good for Squat, Bench, and Deadlift - AKA “power bar”, AKA “regular” bar - Normal WIDTH and LENGTH - Has 2 Rings in the main knurling - CENTER KNURLING *about*the size of your hand NOTE: - Some 45lb bars have NO center knurling (“generic bars, Olympic lifting bars). These are still the same width and length generally, and are safe to use for SQUAT, BENCH, and DEADLIFT. 2. Squat Bar - Just for squats, duh. - LONGER and THICKER than a normal bar - 2 Rings in main knurling - Center knurling is WAY wider or more weirdly spaced than a normal bar NOTE: - Too long and unwieldy for beginners. Deadlift Bar (45 lbs) - ONLY for Deadlifts. Unsafe for Squats and Bench (too bendy) - LONGER and THINNER than a normal bar (if you hold it, it is VERY skinny, and usually has “sharper” knurling) - 2 Rings in the main knurling - NO CENTER KNURLING NOTE: - This bar has more *whip* and bend than a normal one. - If you compete in POWERLIFTING, ensure your federation uses this bar for deadlifts (If not, then use a standard bar). Women’s Bar (35 lbs)) - Usually used for Women’s Olympic lifting. - Can be used on Squat, Bench, and Deadlift - SHORTER and SKINNIER than a normal bar - 2 Rings in main knurling - NO center knurling NOTE: - Only use if you need a barbell lighter than 45lbs for training/learning purposes. Leave these to the Oly lifters that might need them for competition. Give these BAR IDENTIFICATION tips a TRY!!! LIKE, FOLLOW, and COMMENT if YOU get confused about what barbell to use. #Powerlifting #StrengthTraining #PowerliftingMotivation #PowerliftingLife #PowerliftingJourney #StrengthAndPower #PowerliftingCommunity #StrengthGoals #StrengthGains #StrengthAthlete #StrengthCoach #StrengthProgram #StrengthWorkouts #tucsonpersonaltrainer #personaltrainer #AZ #tucsonaz #fyp #tucsonstrength #ckstrength

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@ckstrength

🚨 What the HECK are you supposed to do with a RUBBER BAND??🚨 1️⃣ WARMUPS! Rubber bands are commonly used for warmup exercises due to their easy-to-adjust resistance. Some common warmups: BAND pull-aparts, “dislocations”, and facepulls. 🔥 2️⃣ HOME GYM 🏠 or TRAVEL ✈️ WORKOUTS!! The band is a very versatile tool to load essentially ANY exercise. If you can perform the exercise with weights, you can use a RUBBER BAND as an adjustable external LOAD (you lift the band). Try goblet/front squats, deadlifts, split squats, or Bicep/Triceps with a band! You can also use the RUBBER BAND as added RESISTANCE or ASSISTANCE to a bodyweight movement (you add the band to your bodyweight, and you perform the movement). 💪 Try “weighting” your pushups with the band if you’ve maxed out your reps, or add the band to a pullup bar for some assistance in performing this challenging movement!!! 🏋️‍♂️ ⚠️ **Whether you are low on equipment, on the road, or a BEGINNER, just remember there are NO RULES with the RUBBER BAND.** ⚠️ If you can load a movement with a weight, you can load it with a band (and this is sure as heck better than doing nothing at all)!! 😎 - #tucsonpersonaltrainer - #personaltrainer - #AZ - #tucsonaz - #fyp - #ActiveLifestyle - #FitnessLifestyle - #FitLifestyle - #StrengthTraining - #StrengthGoals - #StrengthCoach - #StrengthProgram - #StrengthWorkouts - #LegsAndBooty - #LegDayEveryday - #Lunges - #LowerBodyBurn - #UpperBodyTraining - #UpperBodyPump - #UpperBodyFitness - #warmup - #homegym - #travelworkout - #minimalistworkout — This list format should enhance the visibility of your post. Let me know if there’s anything else you’d like to modify!

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