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10 Minute Total Body Workout

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Filed Under (General) by Rick Kaselj

Today I got a quick workout for you.

It is a quick 10 minute workout that you can do anywhere.

It is a guest workout from Derek Wahler.

Enjoy!

Rick Kaselj, MS

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Hey its Derek Wahler, creator of 10 Minute Fat Loss.

I am really excited to do a video here for Rick Kaselj over at Exercises For Injuries. What I am going to do is a 10 Minute Total Body, Ab and Core workout.

A lot of people try to work their abs and their core they do sit ups, a lot of crunches but that puts a lot of stress on the lower back and can lead to back pain.

In order to decrease the pressure on the back, we are going to be in a push up position during exercises that target the core.

We are going to do 5 different exercises and we are going to do each for 40 seconds. You can do as many repetitions as you can in 40 seconds and then you are going to rest for 20 seconds before we begin the next exercise.

10 Minute Total Body Workout

CLICK HERE to watch the YouTube video.

#1 – High Knees Sprinting in Place

This is one of my favorites and the one that is most effective in my opinion. What you are going to do is you are going to drive your knees up, pump your arms and run in place for 40 seconds as fast as you can.

High Knees Sprinting in Place 10 Minute Total Body Workout

High Knees Sprinting in Place

It’s a conditioning exercise where you also lift your knees up and working the lower abs in there.

A modified version is you can just stay stationary and just lift your knees up, alternating back and forth. That’s a lower impact version. You are going to do that for 40 seconds, you are going to rest for 20 seconds.

#2 – Body Rock

You are going to get down into a plank position on your toes and on your forearms, nice straight line from your shoulders down to your toes and you are going to rock back and forth on your toes. For 40 seconds we are rocking back and forth keeping everything nice and tight.

Body Rock 10 Minute Total Body Workout

Body Rock

#3 – Reverse Lunge with a Knee Up

We will be back up on the feet and we are going to do a reverse lunge with a knee up. You are going to take a nice big step backward, bend at the knee and that’s reverse lunge and drive back up with your knee.

Reverse Lunge with a Knee Up 10 Minute Total Body Workout

Reverse Lunge with a Knee Up

And then you alternate the leg, take a nice step backward and drive up with your knee. We are going to do this for 40 seconds as many repetitions as you can. We are going to rest for 20 seconds.

#4 – Oblique Mountain Climber

You are going to be back down in the push up position and we are going to do oblique mountain climbers. These are going to work your sides and your obliques right there. Down in a push up position, you are going to bring your knee up to the outside of your upper arm.

Oblique Mountain Climber 10 Minute Total Body Workout

Oblique Mountain Climber

In a regular mountain climb, you are going to bring your knee up to your chest. In this one you are bringing it up into the side. Then you are alternating legs for 40 seconds.

#5 – High Knees Sprinting in Place

We are going to finish the same way we started out doing the high knees sprinting in place getting an extra conditioning in there and really pumping the arms.

With the above 5 exercises, each are done for 40 seconds. Once you get through all five, you will start at the beginning again so it’s back to back high knees sprinting in place and you will go through each exercise twice for a total of 10 minutes.

There you go, a 10 minute total body workout for you.

Again, I am Derek Wahler.

If you are looking for workouts, like the above, you can check me out at TenMinuteFatLoss.com or just click click here:

10 minute fat loss productbundle 10 Minute Total Body Workout

Derek Wahler

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Top 5 Pistol Squat Mistakes (and how to fix them)

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Filed Under (General) by Rick Kaselj

Single leg work is very important and I think a lot of people don’t do enough of it.

Most people focus on regular squats.

One great single leg exercise is the pistol squat.

It is an advance single leg exercise.

Yesterday, Forest Vance had an article for you on some mobility exercises that would help the pistol leg squat. Today he has some mistakes to avoid and fixes when doing the pistol leg squat.

Enjoy!

Rick Kaselj, MS

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The pistol squat is one of those exercises that just about everyone wishes they could do.  It’s a movement that takes a combination of strength, mobility, balance, and coordination.

Now if you’re new to the pistol and are at all like me when I first started learning how to do them, your journey so far has gone something like this:

  • see the exercise on the internet, looks cool, wish you could do it
  • try it
  • fail miserably and fall on your butt
  • wonder what you are doing wrong, and how to fix it

Top 5 Pistol Squat Mistakes (and how to fix them)

Today, I want to help you. I’ve taught hundreds of folks how to do a pistol squat over the last few years, and here are the top 5 mistakes I see with the exercise – and how to fix them:

Mistake #1 – Ignoring Your Heel

Your heel of the down leg comes up into the air and/or your foot comes up on to the toes.

Fix: Your ankle mobility needs improvement.  A good place to start would be with mobility drills and/or self myofascial release, like I go through in this video:

CLICK HERE to watch the video on YouTube

 Mistake #2 – The Wobbles

You feel like you’re losing your balance during the movement.

file7251246658429 768x1024 Top 5 Pistol Squat Mistakes (and how to fix them)

Fix: Learn how to grip the ground and use the floor for balance.  Do more pistols (and other exercise in general) barefoot.

Mistake #3 – Your Hip Flexor is Acting Up

Your hip flexors on the extended leg cramp up during the movement.

Fix: Work on your hip flexor strength.  The hanging leg raise (and progressions working up to it) is a great exercise to start with to work on that.  (We show you how to do this exercise in the Body Weight Strong 2.0 program)

Mistake #4 – You Fall Back

You fall backwards to the floor at the bottom of the move.

Fix: Work your assisted pistol squats with suspension trainer/etc. and gradually decrease the amount of help you give yourself with your upper body.

Mistake #5 – Collapsing At the Bottom

You can’t control the decent, and end up collapsing into the bottom.

Fix: Try doing slow negatives into the bottom with a light counterweight held out in front of you at arm’s length.

file0001781578396 Top 5 Pistol Squat Mistakes (and how to fix them)

So there ‘ya go – the top five pistol squat mistakes, and how to fix them.  And don’t forget – PRACTICE these skills and drills daily (but don’t over-do it) if you want to get better at them as fast as possible.

Train hard, and talk soon -

If you want a full 12 week program to get you from where you are now to body weight STRONG in 12 weeks flat, CLICK HERE 

BodyWeightStrong2.0FAMILYBIG 300x245 Top 5 Pistol Squat Mistakes (and how to fix them)

Forest Vance, MS

 P.S. – If you liked the above article, you will like these as well:

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BEST Mobility Exercises to Improve Your Pistol Squat

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Filed Under (General) by Rick Kaselj

Hey, Forest Vance here from Body Weight Strong 2.0. I got a special video for my good friend Rick Kaselj.

We are going to talk today about ankle mobility and mobility drills you can do to help get better pistol squats. Pistol squats are great exercise. They could require a ton of strength, mobility and flexibility to do them.

BEST Mobility Exercises to Improve Your Pistol Squat

CLICK HERE to watch the video on YouTube

They are great exercises for building strength in your lower body with just only your body weight.

S big hang up a lot of people have, myself included before I started doing pistols,  was I had the strength to do them but I did not have the mobility in the ankles and the hips to do them.

I suggest you start with a quick test of where you are with your strength and mobility.

To do this you can use body weight only or some kind of counter weight to help you out. Do 5 body weight squats, I am going to use a kettlebell.

Step #1 – Body Weight Squats Self Test

Like I said it’s going to counter weight on the front of me. I am going to do 5 body weight squats.

Body Weight Squats BEST Mobility Exercises to Improve Your Pistol SquatBodyweight Squats

Step #2 – Close Stand Squats Self Test

I want you to do 5 closed stand squats. When you go through this get a feel of where you are, Is it really easy for you to sit down and do closed stand squats?

Closed Stand Squats BEST Mobility Exercises to Improve Your Pistol SquatClose Stand Squats

This is going to be a lot like your movement pattern when we get to our pistol squat. You can sit in the squat and see where it feels tight.

Step #3 – Mobility Drill

If you have a hard time getting to do those closed stand squats. Here is a great mobility drill that you can do that hits a lot of those things all at once.

Mobility Drill  BEST Mobility Exercises to Improve Your Pistol SquatMobility Drill

Get down into a split stance, then right foot forward left foot back and then like a windshield wiper, rotate your left foot back, point your left toe and face your points straight out, sit down on your foot so you will get a little ankle mobility, bring your hands forward and then push with your elbow out on the knee.

This is a great drill I picked up recently.

You are going to push out on the knee, drop your right elbow down towards the floor, keep pushing your knee over to get a little ankle mobility. You will rotate through those three positions and then just sit down.

Rotate over to the other side and repeat. Remember when sitting down on your ankle, make sure your back foot isn’t turned, push out on the hip and then drop it. Spend 30 – 60 seconds or more on each side.

Now do the the close stand squat again and see if things improved.

Your next progression from here is the  full pistol squat.

Step #4 – Half & Full Pistol Squat

Hopefully, the ankle and hip mobility drills will help you. You might not be able to just go from never doing pistols at all to doing them in one day but. Work on progression, mobility and the routine and this will help you give that mobility you need.

Now what you can do is a half pistol squat. You can use your counter weight; you can do the close stand squat and sit down deep into the squat. Then extend one leg out and stand up.

Full Pistol Squats BEST Mobility Exercises to Improve Your Pistol SquatFull Pistol Squat

The next progression from there is you can go to your full pistol squat .

Thank you so much for watching. If you want to know more about how to do more pistol squats, hand stand push-ups, one armed push-ups, all kinds of cool strength based body weight exercises, head over and check out the Full Body Weight Strong Program. Talk to you next time!

BodyWeightStrong2.0FAMILYBIG 300x245 BEST Mobility Exercises to Improve Your Pistol Squat

Forest Vance, MS

P.S. – If you liked the above article, you may also like:

 

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7 Surprising Benefits from Going for a Walk on the Beach

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Filed Under (General) by Rick Kaselj

For many people, when they think of the beach, they consider relaxation, looking out into the ocean, beautiful sand between their toes and just enough sunlight on their faces. If you live near a beach or plan to visit a beach a beach sometime, you would be pleased to learn that going for a walk on the beach also has some surprising benefits.

What makes walking on a beach different from walking at a different location?

Let’s take a look at 7 benefits that people may not really realize exist they could gain from a walk on the beach.

#1 – You burn more calories.

Why could this be beneficial? If you are thinking about weight-loss or simply trying to maintain a healthy life-style and body weight, exercise should definitely be part of the mix. When you exercise, you burn calories. This activity, in combination with a healthy diet, could place you at your optimal body weight and in turn could also provide you with great opportunities for continued health and well-being. By walking on a beach, with its successive curves and undulating surfaces, your body has to work harder to move from one spot to another and use more energy!

walk on the beach 7 Surprising Benefits from Going for a Walk on the Beach

The energy spent when walking on sand can be 1.2 times greater than when walking on compact terrain and this may be attributed to a slower rate of reduction or dissipation of kinetic and potential energy associated with strides or steps taken when walking on sand [1].

When your body uses more energy, you can burn off some calories as well. This can be a win-win situation when relaxing at the beach. Indeed, it may be surprising to learn that you can sneak in a non-tedious workout session by simply going for a walk on the beach!

#2 – Opportunities to vary exercise sessions.

Yes, you can burn more energy and calories by going for a walk on the beach. Hence, you understand the exercise component that this activity could provide. Another benefit of walks on the beach is that you can also vary the degree or intensity of the walk, thereby varying the amount of effort and energy exerted.

This may also be similar to walking on grass. However, research shows that there is increased energy expenditure when walking on sand and more than that expended when walking on grass [2]. You could take a brisk walk on the beach where your feet hardly have enough time to sink thoroughly into the sand. This could also be relaxing, refreshing and may also provide a massaging effect for your toes and the soles of your feet.

However, you could also move at a much slower pace while walking on the beach and this intensifies your use of energy because your feet has the tendency to sink deeper into the sand beneath it when you walk at a slower pace. Thus, if your feet sink deeper, what happens? Yes you probably guessed it – indeed, it will take a little more effort to pull your feet back out and continue on your walk.

Thus, imagine doing this over and over again for at least 30 minutes or an hour. This helps you burn even more energy by requiring the extra effort to pull out your feet from the sandy beach.

#3 – Tone up your muscles!

The benefits keep getting better and better! Does the sound of toned and firm muscles sound nice? Walking on a flat firm surface provides the same force and pressure and as a person walks on such surfaces, there is no or little need for the tendons or muscles in the legs and feet to vary the amount of pressure provided in relation to the surface a person walks on. However, when working on a beach with sand passing through your toes, your muscles are able to put in fluctuating resistance to the sand beneath the feet. This is much harder than merely walking on a flat surface where the expected depression caused by the toes is practically non-existent.

walking on the beach 7 Surprising Benefits from Going for a Walk on the Beach

A research study focused on women between the age of 60 and 75 years with the goal of determining the effect of walking on sand versus walking on a firm surface and research results showed that those who walked on sand during the study had medical improvements such as significant high-density lipoprotein and increased hip strength [3].

As a person walks on a beach, more work is done by the legs especially the tendons and muscles, in an effort to balance out the changes in feet depression into and out of the sand. This continual variation in movement could help tone up your muscles too.

#4 – Gain with less pain.

There are certain types of exercises that may wreck havoc on the joints and others parts of the body. For instance, using mechanical exercise bikes or jogging on a treadmill extensively could begin to cause joint pain over time. This occurs as a result of the amount of pressure being exerted on the joints without adequate time for recovery or relief to the over-worked areas.

On the contrary, a walk on the beach presents you with a less tedious exercise option. Yes, you have less likelihood of burning out your muscles or hurting your joints when you choose the less tedious option of a walk on the beach! Also, running on sand may provide low impact [4]. Sand act as a cushion to the feet and absorbs some of the pressure that would have been totally felt by your feet.

#5 – Reconnect with the earth.

This may sound like an old wives’ tale. However, walking barefoot on the beach can enable you feel the texture of the sand beneath your feet and between your toes. It could be an invigorating experience and a stress reliever too. Nature is all around us and sometimes we are too busy to fully appreciate it.

Being barefoot in the sand on a beach takes us away from what we may ordinarily experience every day. Hence, take an opportunity to reconnect yourself back to nature. Do keep your shoes or slippers handy, though. In some cases, the sand may be somewhat warmer on a hot day and it would be good to have some protection for your feet nearby.

#6 – Soak up some sun!

Yes, this may certainly be expected. Being outside presents an access to natural Vitamin D. This is also known as the ‘sunshine vitamin’. Vitamin D is needed for moods and good bone structure. It can also provide some anti-cancer properties. Sometimes schedules and life-styles including work patterns and personal habits may keep people indoors for extended periods of time daily, weekly, monthly and possibly yearly.

Vitamin D from the Sun 7 Surprising Benefits from Going for a Walk on the Beach

Modern conveniences of cars, trains and other modes of transportation take us directly from our homes to our places of work or school and vice-versa. Getting outdoors to a place like the beach provides a relaxing atmosphere to soak up some sun. It can be quite easy to become deficient in Vitamin D and many first world countries experience this deficiency due to life-styles that are not primarily experienced outdoors.

Benefits of absorbing Vitamin D include minimizing the risk of falls especially in the elderly, minimizing the risk of cardiovascular disease, minimizing the risk of bone fracture, regulating blood pressure and decreasing the risk of colorectal cancer [5]. Hence, there is an advantage related to soaking in this vitamin when you go for a walk on the beach.

#7 – Simply being outside and enjoying the view!

On a great day, with the sun shining outside and a cool breeze in the air, the benefits of walking on the beach can come full circle as you take in the fresh air, smell the ocean drift towards your nostrils, enjoy the magnificent view and appreciate the earth! By being so close to nature and admiring the landscape and far-reaching ocean, you are more inclined to meditate and watch any existing stress begin to fade away. Time flies by too because of the relaxing nature of the beach and the tranquility created by the environment.

Are you feeling stressed? Is there a beach nearby?

Go for a walk, relax and see how you feel after walking on the beach for about 30 minutes. Simply being at the beach and taking in the environment has been shown to be effective in promoting health psychologically for parents and children who live in coastal areas and key benefits also include relief from stress and engagement with nature [6].

It can be a spectacular moment on the beach, just as the sun raises or as it sets. Perhaps you did not know that going to the beach could be quite exciting and beneficial too. The numerous benefits mentioned provide significant health benefits and rewards. Indeed, there is less stress and strain on your feet and the fresh ocean air also does a lot to lead you towards a healthier life. So, what are you waiting for? It’s time to start planning to go for a walk on the beach!

If you are looking for other foods to help you with inflammation and pain, then check out 101 Superfoods that Fight Pain & Inflammation:

101 Superfoods for Joint Pain 7 Surprising Benefits from Going for a Walk on the Beach

References

[1] PubMed: Energy Cost of Walking or Running on Sand
[2] PubMed: Energetics of Walking on Sand and Grass
[3] PubMed: Effect of a Sand or Firm-Surface Walking Program
[4] PubMed: Energy Cost of Running on Grass Compared to Soft Dry Beach Sand
[5] PubMed: Optimal Vitamin D Status for Colorectal Cancer Prevention
[6] PubMed: The Beach as a Setting for Families’ Health Promotion

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Surviving the Post Holiday Sugar Crash

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Filed Under (General) by Rick Kaselj

I hope you had a great Easter.

I had a wonderful day with the family.

The kids went crazy looking for Easter eggs.

This morning, my kids are a little sluggish from all of the sugar.

Catherine Gordon has a great article for you on why.

Enjoy!

Rick Kaselj, MS

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Are you feeling a little sluggish after a busy Easter?

You’re probably not alone.

According to the National Confectioner’s Association, Americans are expected to consume over 120 million pounds of Easter candy this holiday season. This is addition to three pounds of sugar the typical American eats per week.

So it’s no surprise that you may be suffering a major sugar crash. A diet high in refined sugars and carbohydrates can have a significant effect on your mental and physical well-being. This is why there is no better time to consider removing these harmful foods from your life. To do so, however, is to understand the many ways refined sugars enters our diet.

The Dirty Little Secret about Sugar

The shocking truth is that we may be getting more than our recommended daily allowance of the sweet stuff before we even reach for the sugar bowl. Most of the sugar we consume are hidden in the products we use every day. From fruit juice to pasta, nothing is safe from the additive. A fact that is made all the more confusing when you consider the various ways that sugar is identified on the label.

3916224870 cc2b0db735 n Surviving the Post Holiday Sugar Crash

Sugar‘s Lasting Effects on the Body

Studies have shown that refined sugars (such as sodas, candy and corn syrup) enter the bloodstream to elevate overall glucose levels in the body. Over time, this can lead to diabetes, hypoglycemia and strokes. In addition, the increased glucose can have a major effect on pancreas.

Excess sugar that your body doesn’t immediately use can be converted to triglycerides-a type of fat that is typically stored around the waist, hips and thighs. High levels of triglycerides are also a known cause of both heart and liver diseases.

Oh, and that tired feeling you get after eating sugar?

This is because sugar actually inhibits the levels of oxerin, which is the brain’s neurotransmitter that regulates arousal, wakefulness, and appetite.

Even more shocking is the fact that sugar can artificially raise dopamine levels that creates an addiction on par with that of cocaine.

Raw sugar closeup Surviving the Post Holiday Sugar Crash

Overcoming Sugar Addiction

It’s definitely possibly to break free of sugar’s effect on our lives. All it takes are a few strategies to create healthy habits that last a lifetime.

First, definitely consider getting rid of sugar-based products from your pantry. This not only includes table sugar, but also brown sugar, honey and corn syrups. Take time to also raid your candy drawer stash to remove any sugary treats as well. Be sure to add healthy snacks such as whole fruits, nuts and vegetables to give you a satisfying replacement without the empty calories.

Sodas and energy drinks are another major way that extra sugar enters our diet. Instead, commit to drinking water and flavored unsweetened teas. Not only will it help to hydrate your body but it also removes harmful toxins that cause illnesses.

Finally, be mindful of the different ways that sugars can be identified on the label. Even products that are identified as “sugar-free” can have a substantial amount of sugar in other forms. Look out for ingredients such as fructose, dextrose, cane sugar or Agave nectar. As a rule, many of the ingredients that end with “ose” or “syrup” are really a sweetener by design.

The good news is that it’s not too late to eliminate sugar to better your health. It may seem like sugar is lurking everywhere, but I can help you solve the sugar dilemma.

I am a recovering sugar addict who used this program to overcome obesity, and finally get the figure that I have struggled so hard to achieve.

You’ll find all of my sugar solution, meal plans, shopping guides, recipes, and more at www.sugarfreedom.com. Don’t miss the amazing transformation photos and success stories of shedding sugar and losing fat at www.sugarfreedom.com.

sugarfreedomproducts1 Surviving the Post Holiday Sugar Crash

Catherine Gordon

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Simple Home Balance Workout

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Filed Under (General) by Rick Kaselj

Balance is very important.

It is so important that I create a 4 hour course that I teach fitness professionals.

Well today, I have a quick home balance workout that one can do.

If you are young and fit, this maybe way to easy but it will help your parents out. Especially if they have any fears for falling or have had a friend fall and injury themselves.

Today the article is from Dr. Dan Ritchie. 

Enjoy!

Rick Kaselj, MS

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Hey I am Dr Dan Ritchie from Functional Aging Institute and we are going to give you a quick simple home balance workout.

It doesn’t take any equipment whatsoever other than yourself. You can do this at home from your own living room, bedroom, you can take it to the gym, out to the park, where ever you want.

Simple Home Balance Workout

CLICK HERE to watch the video on YouTube

#1 – Lower Body Side-to-Side Squats

We are going to start with lower body side to side squats and we are going to pretend like we are stepping over something.

Lower Body Side to Side Squats1 Simple Home Balance Workout

Lower Body Side-to-Side Squats

Take a step sideways like stepping over a curb. Then step over in the back in that direction getting into a squat. You are going to shift all your weight to the right, all your weight to the left. It’s really important that you get good at stepping over things sideways.

#2 – Front and Back Step Over Squats

Front and Back Step Over Squats Simple Home Balance WorkoutFront and Back Step Over Squats

Now we are going to do this forward and backward. Step over something forward bring both legs together and then take it into a squat. Then backwards bring both legs together and squat down. Always think about getting that trail leg over the object.

That’s typically where people trip or get caught. When you step forward, take a giant step forward. Make sure that trail leg gets up and over.

#3 – Floor Touch Lunges

Now get in the lunge position getting in a nice lunge. Reach down and try to touch the floor.  Come all the way up over the head. Shifting our center of gravity from above our head to all the way down to the floor. Do about five of these. Bring that other foot forward trying to get down to the floor.

Floor Touch Lunges Simple Home Balance Workout

Floor Touch Lunges

If this is the first time you have ever done it you might now get down the ground. That is okay. Get down as far as you can and reach up as high as you can. If you have some shoulder issues and you can’t really get an arm over your head then just reach up the healthy arm as high as you can.

#4 – Marching with Different Variations

The last one that we are going to do is a marching movement. We will be marching in several different ways.

First traditional marching fairly simple marching in place. If you want to make it more challenging put your hands on top of your head or all the way up straight over the head. Either way that’s going to raise the center of gravity making it a little bit harder for balance control.

Marching Simple Home Balance Workout

Marching  

Next is wide marching almost like straddling a horse nice and wide. You really want to think about getting those legs nice and wide like you are trying to straddle something. Go back to regular marching. Now to march on tip toes trying not to let those heels touchdown.

The last one which is the most difficult is marching your heels.  You will notice you will move around a little bit with this which is normal because you have to move from forward to back as your center of gravity shifts. This helps you train what happens when you start to fall back on heels and lose balance backwards.

You might want to go little bit cautious with marching on your heels.

If you are looking for a program to help improve your balance and stay young, then check out the Never Grow Old Fitness Program:

The Never Grow Old Program Simple Home Balance Workout

Dr. Dan Ritchie

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How to do the Perfect Power Shoulder Press

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Filed Under (General) by Rick Kaselj

Shoulder pressing has got a bad wrap of late but it is something, if done right, can be great for shoulder health and chest development.

Today I got a training tip from Nick Nilsson on a new and safe way of training for the shoulder press.

Enjoy and give it a go.

Rick Kaselj, MS

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This is Nick Nilsson, Mad Scientist Muscle. What I got for you today is a great way to do a barbell shoulder press. The method for this is to do single cluster training doing single reps, 20 seconds rest for 6 reps.

It’s good to use a heavier weight then you are only good for a straight through set using this floor mat on the rack. It allows you to reset your form at the bottom of every single rep which I am going to show you with the key to this exercise.

How to do the Perfect Power Shoulder Press?

CLICK HERE to watch the YouTube video.

This is the movement. I will give you a quick demo here.

Barbell Power Shoulder Press

screenshot How to do the Perfect Power Shoulder Press

 Barbell Power Shoulder Press

I have got a preacher bench turned backwards sitting inside the rack, the rails are set to the position just above the shoulders.

Proper Form Step #1

step 1 001 243x300 How to do the Perfect Power Shoulder Press

Proper Form Step #1

Grip the bar a bit closer in than you normally would for a bench press, for shoulder press. Bar is at shoulder height.

Proper Form Step #2

step 2 How to do the Perfect Power Shoulder Press

Proper Form Step #2

To start pull up on the bar, that pull up is going to activate your laths. This is going to stabilize your shoulders and give you a much stronger base to press from.

Proper Form Step #3

step 2 How to do the Perfect Power Shoulder Press

Proper Form Step #3

Do that press from there.

Proper Form Step #4

step 4 How to do the Perfect Power Shoulder Press

Proper Form Step #4

Make sure you do these reps under control, make sure your core is tight, make sure your feet are pressed and pushing back so that you really lock in your entire body into this movement.

This movement takes away the elastic tension of the movement so it’s really good to build a lot of power of the bottom and the shoulder press. You are basically starting at the top and coming down and rebounding, that’s elastic tension.

When you are doing the press, as you are coming up and the bar clears your head, move your head forward, bring the bar back in line with your ears. That’s going to give maximum contractions to the delts. It really locks you in. I like using the preacher bench better than the straight back bench because you need some upper back support.

Alright so that’s the movement

If you are looking for a program to help you build crazy muscle mass, then check out Muscle Explosion program:

muscle explosion ringbinderstanding2502 How to do the Perfect Power Shoulder Press

Nick Nilsson

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A Tweak to Get More Out of Your Deadlift

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Filed Under (General) by Rick Kaselj

For a long while, I was not a big fan of the deadlift but now I am into it and see the big benefit on having this exercise as key component to your lifting program.

Today, I have a great tweak on the deadlift from Nick Nisson.

Enjoy and give it a go.

Rick Kaselj, MS

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This is Nick Nilsson from Mad Scientist Muscle. What I have for you today is a tweak to get more out of your deadift. It sounds complicated but it’s actually very simple.

With these bands that are attached here, I am going to loop the ends around my wrist. As I am doing the deadlift instead of having the bands wrapped around the bar, the bands around my wrists are going to force more direct activation of the lats and we can do this in a direct horizontal and then diagonal pattern.

This direct action really works better on the actual limb rather than on the bar. You will find it works way better and you are going to get a lot more activation of the lats from it. Believe me your legs are going to get sore after doing this one.

Start off light, I am using just 315 lbs on the bar. I will be doing this as rest-pause-sets. I will be doing 10 reps, rest 20 seconds then 4 or 5 reps, rest 20 seconds and then as many more as I can get out of that.

I have a couple of moderate thick bands. It’s not huge thick, or anything. I am using grip assistant because I don’t want my grip to give out before you get full lat training set. Attach your bands down the bar end of the rack and then step back. Get your hands off the bar and you are good to go.

This is what it looks like.

Trap Bar Dead Lift with Bands on Wrists

Tread Bar Dead Lift1 A Tweak to Get More Out of Your DeadliftTrap Bar Dead Lift

All these bands are going on the wrists, they are not going on the bar. That’s the movement.

There are a couple of things to note here:

  1. I need to go wider next time because I didn’t even hit the 10 reps and I will probably go lighter on the weight, little bit smaller on the bend, that would have been a better idea.
  2. This actually is a more quad dominant version of the deadlift because you are resisting the band tension that’s pulling you forward, forcing you to sit back a little bit more. In that respect, its not as much back work but more quad work.

I recommend the grip assistant. Your grip will probably give out because of the pressure on the wrist from the band so using a little grip assistant is a very good thing. I found this one really hit the upper back and your lat area. In addition to the lat work, you are also going to get a lot of teres major, rhomboid, etc. instead of in the back as well. If you got the bands, you can use a trap bar or a regular deadlift bar or a straight bar and this is definitely worth giving a try. I think you will like it.

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muscle explosion A Tweak to Get More Out of Your Deadlift

Nick Nilsson

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