Monthly Archives: July 2015

Good Fitness Reads of the Week: 7/19/2015

Client Highlight

Nick is an animal. He is extremely humble, motivated and he works his ass off.

Here is hitting a 465 X 3 squat (he went, 445, 450, 455, 455) at a body weight of <198.

He’s killing it this training cycle and I can’t wait to see him compete in October!

Strength Tips

“Don’t ask for a light load, but rather ask for a strong back.” Quick tip on how to improve your pull-up and build a bigger, stronger back. Think of your hands like hooks. They are only there to attach you to the pull-up bar, so grip it as tight as possible. Pull your elbows into your lats, pulling your chest to the bar. This will help you initiate the movement with your back. Screw your shoulder blades down. Pull them into the back pocket of your pants. Be careful not to pull your elbows behind your body. If someone was standing behind you while you’re doing pull-ups, you should not elbow them in the head. Pulling with your elbows can help you perform pull-ups and many other pull-up/chin-up variations more efficiently. @syattfitness #powerlifting #pullups #squat #bench #deadlift #strengthtips #technique

A video posted by Adam Pine (@adam_pine) on Jul 14, 2015 at 5:50pm PDT

Stronger in 60-seconds: Master the Pull up

2 Replies

A common problem a lot of people experience is feeling pull-ups primarily in their biceps and not enough in their lats. Here’s a quick tip on how to master the pull up, get more lat engagement and build a bigger, stronger back.

A video posted by Adam Pine (@adam_pine) on Jul 14, 2015 at 5:50pm PDT

Think of your hands like hooks. They are only there to attach you to the pull-up bar, hold tight.

Screw your shoulder blades down. Pull them into the back pocket of your pants.

Pull your elbows into your lats, pulling your chest to the bar. This will help you initiate the movement with your back.

Be careful not to pull your elbows behind your body. If someone was standing behind you while you’re doing pull-ups, you should not elbow them in the head.

Pulling with your elbows can help you perform pull-ups and many other pull-up/chin-up variations more efficiently.

Want to learn more about how to build a bigger, stronger back? Email at adamnpine@gmail.com with “LATS” in the subject line.

Good Fitness Reads of the Week: 7/12/2015

Strength Tips & Training Videos

Tip for improving speed and strength off the floor. PUSH the slack out of the bar. Find your heels and press them through the ground. This allows you to: 💥push the slack out and create tension to the bar. 💥sit back, find tension in your hamstrings and easily find your strongest starting position. 💥get a smooth, explosive start off the floor without the weight jerking you forward. Practice with a light weight and make the bar float off the floor (for a 1 one thousand count) before exploding off the floor to lockout. When deadlifting heavy you won’t be able to float the bar. Create the same tension (don’t hold for a 1 one thousand count) and drive it off the floor as fast as possible. #powerlifting #squat #bench #deadlift #strengthtips #fitness #technique

A video posted by Adam Pine (@adam_pine) on Jul 7, 2015 at 7:29pm PDT

Strict OHP 245 @b_dimez @titanbarbell #grind #powerlift A video posted by Adam Pine (@adam_pine) on Jul 8, 2015 at 6:12pm PDT

Worked on trying to stay more upright during sumos today @ 475. Helped to think about throwing a 45lb plate off my back hard enough to hit the wall behind me. Good session @cresseysportsperformance with @thestrengthhouse @bonvecstrength @miggsybogues #deadlift #tarantino #abwheelin

A video posted by Adam Pine (@adam_pine) on Jul 10, 2015 at 4:06pm PDT

Articles by Adam

1) 3 Ab Exercises for a Stronger Core (Common Mistakes & Corrections)

2) Simplifying Your Squat, Bench & Deadlift