Список из самых популярных хештегов по теме #KINETICADVANTAGECONSULTING

Great article by Greg! Thanks for the research shoutout and using your reach to get information like this out there! I feel like I’m always banging my head against the wall trying to get lifters and coaches to think outside the box about functional anatomy and how it applies to lifting, and the Adductor Magnus is a prime example of that. Thankful that there is more research focusing on the highly underestimated hip extensors. Sometimes we get so “stuck” into thinking that because there’s no research supporting something it can’t be true, instead of just using deductive logic and that is “just makes sense practically”. Posted @withrepost • @gregnuckols NEW ARTICLE! - New research got me interested in writing about squats again. Specifically: the muscles that contribute the most to the squat (now with longitudinal hypertrophy data to back up some points that were previously just supported by modeling and EMG) and some notes on depth. - These slides give a pretty good overview of the article, but to get the full picture, you should take a few minutes and read the whole thing. Link is on my profile. Also give @officialstrongerbyscience a follow for more fitness science content like this. - #powerlifting #hypertrophy #muscle #strength #physique #squat #science #data #fitness

Today’s Online Client Shout-out goes to Kerri @deadlifts_and_diamonds_ for her huge squat technique progress over the past 5 months of working together. Here are some major points responsible in addition to her amazing patience to trust the process! . . original notes: - very hip extensors dominant squat strategy - structural limitations for ROM at ankle - problems getting depth, which worsened at heavier loads - shifting of weight towards heels : lots of tension in hamstrings . . Tweaks to her training: - knee extensor focused accessory work / exercises - shift to heeled shoes - MFR of hamstrings to get tension out of them to make lift more efficient and ensure glute contribution. . . Concluding remarks: it’s not that Kerri’s technique was “wrong” before, but rather it was holding her back by reinforcing the strength of stronger muscle groups, while neglecting her weakest links and was inefficient and caused her increasing difficulty with hitting depth. I rarely ask lifters to change type of lifting shoes, however it made sense with the shift to improving knee extensor strength with her limited angle ROM. Although this would cause a temporary decline in performance because we are enforcing more loading on the weaker muscle group, long term its what she needed to take her squat to the next level and prevent plateauing in her training. We’ve gotten her now to the point where her squat in heels is comparable to what it was in flats, but now no issues with depth! Thank you Kerri for trusting the process! Excited to see your videos from your May 4th competition! . . #kineticadvantageconsulting #biomechanics #strengthandconditioning #powerlifting #weightlifting #squats #benchpress #deadlift #humankinetics #PhD #evidencebasedpractice #aging #personaltraining #quads #glutes #fitness #onlinecoaching #movementanalysis #liftingtechnique #injuryprevention

Another successful competition day has come to a close #edmontonoilcup . Thanks to @smartlifts for having us out and thanks to @jessica_jones_rmt for coming out and volunteering her massage skills to all the lifters. Such a fantastic community in Edmonton powerlifting . Although I won’t be offering KAC Competition Assessment Services for the rest of 2019, I will still be making appearances at as many competitions as I can as a sponsor to support #albertapowerlifting . . KAC Assessment packages are still@available for purchase online at www.kineticadvantage.ca and I will soon be contacting the lucky lifter who won the free competition Assessment package as well as the winner of the free 30 minute consult for signing up to learn more about KAC services. . . #kineticadvantageconsulting #biomechanics #strengthandconditioning #powerlifting #weightlifting #squats #benchpress #deadlift #humankinetics #PhD #evidencebasedpractice #aging #personaltraining #quads #glutes #fitness #onlinecoaching #movementanalysis #liftingtechnique #injuryprevention

BRACING DURING THE SQUAT USING ACTIVE EXHALATION: . Ok, this post is going to be as straight forward about two scenarios for bracing that I’ve used with clients (if you want some sort of deep detailed explanation it’d be a lot easier to shoot me a DM to discuss things rather than try and debate me here). Again, this is what’s worked with MY clients and is based on practical experience and my working knowledge/research on core muscle function and tissue mechanics. . SCENARIO 1: with some clients we want to limit as much intra-abdominal pressure (IAP) as possible. For example: pre/postnatal women, lifters with hernias, etc. In these individuals, there is a loss of structural integrity of the tissues. This is also a situation where we would NOT be lifting heavy loads. Initiate the squat by using the “blow before you go method”. When exhaling, envision you are blowing actively through a straw or blowing out a candle by bringing your abs in to compress the abdominal cavity, pulling your pelvic bones together, and lifting the pelvic floor. I know, a lot to think about, so it takes practice! . SCENARIO 2: during heavier lifting, we want to combine the valsalva and active exhalation technique together to use both a moderate amount of IAP and the abs to brace to torso and keep the pelvis neutral in sync with it. Initiate the descent with valsalva, while timing your exhale before you either A. Hit the hole or B. When you know you have a loss of pelvic control. During heavier lifting, to exhale throughout the whole lift we know we would run out of breath, so it may be about finding that perfect timing for you. DO NOT ATTEMPT RIGHT AWAY DURING HEAVY LIFTING!! Take it in baby steps by practicing on your warm up set or accessory lifts. Think of it as if your core is very weak, it’s going to fatigue quickly and not be strong enough yet to brace against heavy load regardless of how well you activate it in the moment. On heavy grinds in competition/training you NEED to valsalva, but if our core is strong it can handle the occasional strain. . Friday I will post more details/videos about how to use your abs during the exhale and what this looks/feels like

SHOULD I LIFT SUMO OR CONVENTIONAL ? . In terms of which will allow you to move the most amount of weight possible in competition, it will depend on your strengths and weaknesses BUT There is a place for both in your training! . For example @emma.mcdermott_ featured here has been including both deadlift variations in her training. Her competition style is Sumo because it allows her to move the most amount of weight possible because she can take advantage of her strong knee extensors and Sumo reduces range of motion with her long legs. You can see in the bottom video her bar speed is substantially faster => she is working at a lower relative effort for the same load that is also being lifted conventional in the top video. So why would she include conventional? Because it is being utilized as an accessory lift to build hip extensor strength. Lifters and coaches sometimes get so focused on perfecting their competition lifts that they don’t realize that they are reinforcing the strength of their strongest muscle groups (for example knee extensor in the case of Emma), and are neglecting the relatively weaker ones. While in the short term it will improve max strength very effectively, but long term it can result in plateauing. . Why plateauing? Because in multi-joint tasks like the squat and deadlift there will always be minimum joint torque requirements in order to complete the lift. You can’t just perform knee extension during the deadlift, the hips have to extend as well! Eventually it will get to the point where either failure of the lift will happen because the weaker joint won’t be able to keep up to the minimum joint requirements for a given barbell load even if the stronger joint can produce more, OR, unwanted compensation patterns will result. For the deadlift this could be excessive loading on the lower back! . Moral of the story: LIFTERS - do your due diligence and make sure you’re not skipping the accessory lifts your coach is programming for you! COACHES - remember to take a step back from your programming spreadsheets and look at the big picture! .

THE ADDUCTOR MAGNUS : THE MOST UNDERESTIMATED MUSCLE THAT YOU NEVER KNEW YOU USED, OR DIDN’T UNDERSTAND WHY YOU USED IT IN SQUATTING Have you ever noticed your inner thighs being sore the day after a hard squat session? Do you struggle with your knees coming in out of the hole no matter how much glute work or activation exercises you do? Well, it’s probably because of this guy.... Using data from my Masters research on squat biomechanics (see previous posts) Andrew Vigotsky and I took it to the next level, modelling individual muscle contributors to hip extensor moment for this conference paper. We found that the Adductor Magnus was a highly underestimated contributor to hip extension in deep flexion (I.e. lower squat depths) likely due to its greater hip extensor moment arm in positions of greater hip flexion. In contrast, the Gluteus Maximus has a much longer moment arm in more extended hip positions (higher squat positions), and a small one with large amounts of hip flexion (deeper squat positions). So is it a bad thing to use your Adductor Magnus? NO! Don’t stress! BUT overuse due to strength deficiencies in the other primary movers in deep flexion in my experience can lead to a cascade of issues for powerlifters. Thanks for reading!! megan@kineticadvantage.ca www.kineticadvantage.ca #kineticadvantageconsulting #biomechanics #strengthandconditioning #powerlifting #weightlifting #squats #benchpress #deadlift #humankinetics #PhD #evidencebasedpractice #aging #personaltraining #quads #glutes #fitness #cpu #albertapowerlifting #yyc #yeg #onlinecoaching #movementanalysis #liftingtechnique #strengthtraining #canadianpowerlifting

Changes in BENCH PRESS Technique & Performance .............. Here’s a video comparison of Tracy’s @Tracy hcook bench press performance over the past couple of months since working together. On the left is her current bench bar bath vs. her initial technique at 190lbs. ........ Variables compared : * angle of descent: a more steep angle on the left indicates she is performing less shoulder abduction / more elbow flexion to bring the bar to her chest * Ascent distance: greater amount of pressing bar towards face, partially due to steeper angle of descent. * Ascent slope: adopted a “back and the. Up” bar path of the left, versus the pervious straight line more vertical ascent. ....... Overall Thoughts: 1) improved tricep strength throughout full range of motion, 2) use of pecs off the chest where they are the major contributor to moving the bar off the chest, and 3) improved overall efficiency of the lift that translate to great bar speed and smoothness (lack of sticking point | **note: older video on right the press happens sooner. Bar speed is greater on current 190 video on left) Thanks for reading!! megan@kineticadvantage.ca #kineticadvantageconsulting #biomechanics #strengthandconditioning #powerlifting #weightlifting #squats #benchpress #deadlift #humankinetics #PhD #evidencebasedpractice #aging #personaltraining #quads #glutes #fitness #onlinecoaching #movementanalysis #liftingtechnique #injuryprevention

Congrats Chris! Posted @withrepost • @szefler_performance Brookfield Mock Powerlifting Meet. April 26, 2019. ——————————————————— What a crazy prep filled with ups, downs, injuries, and PRs! Huge thank you to my coach Jim Nell @jim_rts for navigating this wild ride. Passionate. Authentic. Caring. I truly appreciate all of the time and effort you put into this prep and can’t thank you enough for guiding me to where I am today. Huge thank you to my wife @mpower_fitnyc for her constant love and encouragement, and cooking a ton of chicken this past year I love you! It certainly takes a village. Big thank you to Dr. Lynn and the folks at @springforwardpt for helping to rehab me back to health in time to go right into a peaking block. He is by far one of the best physical therapists in NYC. I went to see him and his team in February with shoulder and neck pain that started back in November and kept getting worse. Along with @jim_rts they put me back together stronger than ever. THANK YOU! I had the pleasure of working with Dr. Megan Bryanton @megan.kineticadvantage PhD in Kinisieology. She broke down my Squat, Bench Dead in such a scientific way that I’m looking forward to sharing with you all down the line. Great learning experience and appreciate the support! Lastly thank you both to my family, my Equinox Brookfield work fam, clients and friends. You guys fuel me in ways I can’t express to never accept anything less than my best and always to keep striving for the next level. I had to do a mock meet because I found out my registration was screwed up and I never got on the list to compete this coming Sunday. That being said we had to still make something happen and it turned out to be an epic day. Thank you all! Here’s to another year to getting even stronger and going even further!

KAC’s NEWLY ADDED SERVICE: MINI LIFTING ASSESSMENTS . On a budget but interested in receiving training recommendations to take your strength performance to the next level? Sign up for a mini assessment at www.kineticadvantage.ca/online-services. This is a condensed summarized version of KAC’s FULL Online lifting Assessment in PDF format that identifies for you your strength and weaknesses and provides training recommendations for you and your coach to incorporate into your programming. Take the guess work out of training! THIS IS A LIMITED TIME SERVICE so don’t wait too long to sign up . Those who do will also receive a DISCOUNT CODE to go towards future services! . . Thanks for reading!! megan@kineticadvantage.ca #kineticadvantageconsulting #biomechanics #strengthandconditioning #powerlifting #weightlifting #squats #benchpress #deadlift #humankinetics #PhD #evidencebasedpractice #aging #personaltraining #quads #glutes #fitness #onlinecoaching #movementanalysis #liftingtechnique #injuryprevention