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Always fun when I get to put the doctors to work! 😎
How To: Turkish Get-Up, the 5 essential steps💪🏻with coach Joynier and Elevate owners Dr. Meredith soelberg PT, DPT and Dr. Brooke Mitchell PT, DPT!
Here’s a great one to try - We appreciate the Turkish Get-Up (TGU) because it focuses on small stabilizing muscles and develops a solid movement foundation. Without a strong core, adequate mobility, and strong stabilizing muscles, the TGU will not let you progress to higher weights, so it’s incredibly effective for learning strong, quality movement.
Here are the important steps!
Begin lying on the floor with your arm at full extension, wrist straight, with your shoulder pulled down away from your ear. Your knee should be bent on the same side as the extended arm, with your heel pushing into the ground. The other arm should be out at 45 degrees. Keep your eyes on the kettle bell the entire time!
Step 1: Sit Up • Keep your eyes on the kettle bell, and smoothly sit up along the line of your opposite arm: first to the elbow, then to the hand. (Keep your shoulder down and maintain great posture!) Step 2: Hip Extension • Push from the heel of the bent leg and drive your hips up while squeezing your glutes. There should be a straight line from the kettle bell to the bottom hand.
Step 3: Sweep the Leg • Sweep the straight leg back and through to a half kneeling position with your shoulders square, eyes on the kettle bell, and make sure your shoulder is staying down.
Step 4: Half-Kneeling • Taking the hand off the floor, straighten the body by sitting upright at the waist to half-kneeling.
Step 5: Standing • Drive from the *front* heel to push yourself upwards into standing. Keep the shoulder blades back and down, and maintain a straight arm, eyes on the kettle bell still, before reversing the movement to come back down, step by step.
From the fetal position, roll onto your back and help the kettlebell into the straight arm position. Rotate your shoulder blade back and down so the arm sits nicely in the shoulder joint. Make sure the kettle bell lays comfortably against the back of the forearm. #repost #strength #stability #instafitness #swole #trainhard #flex #ripped #dedication #gymlife #sweat #shredded #power #squat #flexibility #strong #pushpullgrind #instafit #grow #grindout #mobility #weightlifting #cardio #focus #powerlifting #muscle #fitnessgear #balance #grind
LEG PRESS VS SQUATS🏋🏻
🏋🏻♀️The squat is a fundamental movement that nobody should exclude from their training unless injured or impaired. It is a natural movement that many of us mimic every day, whether it be squatting down to pick something up or standing up from sitting down, the squat is part of all our lives✅
💪🏽Squats have been shown to elicit greater overall muscle activity when compared to the leg press (Escamilla et al., 2001). In terms of strength increases and hypertrophy, the squat seems to be superior, but both are adequate. The squat does have a better carryover to athletic performance leading to greater increases in vertical jump (Wirth et al., 2016)⛹🏻
✅The leg press is ideal for beginners as it is simple to perform in one single plane of motion. And also may be beneficial for those during rehab, who have back, hip, knee problems etc🤕
📌To conclude, squats are superior, but both are great for hypertrophy. If you are an athlete, you should certainly prioritise the squat. If not, a mix of both is perfect✌🏽
🤙Tag a friend who needs to know this! And DM me with any questions📥
#strength #gains #fitsporation #bulking #exercise #eatclean #cheatmeal #aesthetics #physio #gymaddict #rehab #hypertrophy #vegan #fitnesslife #irishfitfam #proteinshake #ukfitfam #biceps #alphalete #flexibledieting #powerlifting #muscle #gymshark #physiology #nutrition #iifym #workout #powerbuilding #physique #squats
Last night: went out for a few drinks as it’s the last Saturday with a lot of my flat mates 💔 I have barely been active on here this week because I’ve been so stressed with work and revision and I haven’t actually done any new or exciting workouts 😭 I’ve still managed to workout 5 times though which is good 👌 EVERY week since I arrived here I’ve worked out 5 times and I am so proud of myself. There’s been weeks when I was so busy with plans, or had so much work, or just had little motivation but I still managed it 🏆👊👏 I think the next 2 weeks might be tough though because I’m going back to England and then there’s Christmas and NY! But fortunately we have a small gym in the house so when I can’t get to my personal training I’ll still be able to do some home workouts 👊 this time 2 years ago I hysterically cried at the thought of the amount of calories I would consume on Christmas Day, but now I am just excited to stuff my face with turkey and Yorkshire puddings!!!! 🍗🥧 Christmas is a time for eating and drinking loads of nice things with family and friends so I’m just going to go with the flow and keep up my exercise but not limit myself to anything food wise. I make quite healthy choices anyway but if I want that extra yorkie I’m gonna bloody have it! 😍 I have all of January to get back into shape if I put on a pound or two 😌 today: Giada joined me for a workout, she needed to relieve some stress and what better way to do it than exercise 💪 we did 10 mins cardio, 30 mins and then about 6 mins abs🔥 exactly 600 cals burnt! Not bad... going to workout tomorrow before lunch and before my first exam, hopefully that stimulates my brain and wakes me up 😁 will try and be more active this week but forgive me if I’m not xoxoxo #strength #fitgirl #strongnotskinny #exerciseaddict #emom #resistance #gym #hiit #weights #gymaddict #fit #fitnessgirl #circuits #gymaholic #strong #squats #hiitworkout #gymgirl #cardio #healthybodyhealthymind #drinks #evening #fitness #exercise #stronggirl #crossfit
More off season motivation!!! Big Ronnie about to cause a Tsunami if he dives in the pool but instead, he just stops everyone in their tracks by standing poolside looking well over 320lb and those veins through his arms tell us he's not carrying too much surplus either. What a spectacle...now THAT'S off season size and condition for us! None of this, keeping close to contest shape for the social media people, he didn't have to worry about all the armchair 'experts' back then, criticizing, being negative, reflecting their own insecurities onto the champion...no, he had his game plan and was sticking to it. Just like Dorian had his; do you think he even gave a second thought about what anyone said?!!! Not a chance (well, except Kerry Kayes possibly but then only possibly!), he worked out his own strategy, executed it to perfection and only was concerned with the results on Olympia day the following year. There is so much pressure for bodybuilders to be swayed by the comments of the masses these days, it's tough for them especially when their contracts are dependent upon that same following; BUT...if you want to see these athletes make major, jaw dropping changes from one year to the next, people will have to accept they need to put on the water and fat and eat the extra calories to stimulate and produce the maximum growth possible. In other words...make your plan, stick to it, ignore anyone else's opinions and follow through perfectly and then shock people the next year with your gains AND your condition. Dorian did it, Ronnie did it...I think I'd take their advice over these online 'guru's' any day!!! Blood and Guts, real deal, old school bodybuilding.
#strength #getbig #bodybuilding #classicbodybuilding #swole #size #gym #pumped #aesthetics #eat #offseason #beastmode #oldschool #power #intensity #huge #ronniecoleman #mass #mrolympia #sleep #muscle #goat #training #iron #physique #bodybuilder