Good Fitness Reads of the Week: 1/18/2015


Hope you’re enjoying your weekend!

Tons of awesome fitness info this week.

 I published my most recent article, 5 Tips: How to Brace for a Bigger Squat.

Getting tight is one of the most crucial elements to a big squat. You want to create tension through your whole body. Bracing properly will allow you to safely and efficiently move more weight.

Speaking of squats, I had my last heavy squat day before the meet next Saturday. I was pretty happy with how it went. 565 didn’t feel too difficult. I decided to shut it down there because I’m not competing in the squat, so I figured I would keep it conservative. After the meet I plan on throwing my knee wraps on and going for 600+.


Last deadlift before the meet.  495 X 1

Quick Squat Tip

Quick drill on how to brace and get tight for a bigger squat

1) Squeeze your glutes together like you’re trying to crack a walnut between your butt cheeks.

2) Ribs down. Keep your bottom rib in your belt buckle.

3) Breathe into your lower back. This may take several breaths. Go until your feel your lower back expand into the post upon inhalation.

4) Flex your abs as hard as you can, like Mike Tyson is about to punch you in the stomach.

5) Drive your traps, chin and shoulders into the post and try to push it over for 5 seconds.


Recommended Reading

1. Why Do People’s Knees Cave Inward When They Squat? via Bret Contreras

2. How to Science Your Fitness via Dean Somerset

3. Weighty Matters: This Is What 7 Years of Real-Life Weight Management Looks Like  via Yoni Freedhoff – Weighty Matters

4. Hypertrophy – a new summary of the research via Chris Beardsley & Bret Contreras

5. Get Your Roll On – What, Why, And How You Should Foam Roll  viaMolly Galbraith

6. Tips For Becoming a Better Fitness Writer via Tony Bonvechio

7. Carbs Are Not the Enemy: Oversimplification Is via Dr. John Berardi

8. Coaching Cues to Make Your Strength and Conditioning Programs More Effective – Installment 10 via Eric Cressey

9. Combat Sports Injury Prevention via Joel Jamieson

10. Strength Strategies: Installment 1  via Greg Robins

11. 12 Popular Weight Loss Pills and Supplements Reviewed via Authority Nutrition

12. Are Avocados Healthy? via Born Fitness

13. The Top 5 Deadlift Mistakes to Avoid via Amir Fazeli

14. Unspoken Gym Rules via Tony Gentilcore

15. Relative Strength: Seven Tips to Unlock Athletic Explosiveness via Eric Bach


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