Monthly Archives: January 2016

01

Stronger in 60 Seconds: The Back Extension (bigger, stronger glutes & hamstrings)

The Back Extension is one of my favorites for developing bigger, stronger glutes and hamstrings.

Here’s how to increase glute and hamstring recruitment, and avoid cranking on your lower back.                                                                                                                                                    (45° Back Extension shown in video)

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Stronger in 60 Seconds: An unconventional tip for a better sumo deadlift lockout

Many sumo deadlifters struggle at lockout, which can often be due to a simple technical flaw rather than a lack of strength.

Here’s one of my favorite cues to improve technique for a stronger, more efficient lockout.

A video posted by Adam Pine (@adam_pine) on

Lockout your knees before your hips.

Spread the floor apart and lock your knees out as the bar passes them.

With your knees locked, squeeze your glutes and hump the bar hard to lockout your hips.

Stand tall with your knees, hips and shoulders locked.

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Stronger in 60 Seconds: Fixing your elbow position in the squat

Here’s a simple cue to fix your elbow position for a bigger squat.

A video posted by Adam Pine (@adam_pine) on


Pull your elbows in tight to your lats like you’re holding the top of a pull-up.

?✔ On the left, I pull my elbows down, trying to keep them pointed at my glutes. This allows for a proud chest, tight upper back and upright posture.

?❌ On the right, my elbows drift back towards the wall behind me. I lose upper back tightness, my chest caves and I begin to pitch forward.

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