Breaking Muscle https://breakingmuscle.com/feed/rss en The Importance of the Jerk Balance For Footwork https://breakingmuscle.com/fitness/the-importance-of-the-jerk-balance-for-footwork <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/the-importance-of-the-jerk-balance-for-footwork" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn6.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202003/splitjerkcompetitionbevchildresscopy.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">This video from Bob Takano is especially valuable for those lifters who are having difficulty &ldquo;feeling&rdquo; the position of the bar overhead and the effects of proper footwork.&nbsp; </div></div></div><!--paging_filter--><p><strong>The split jerk is actually a two-step with the back foot landing first and thus gaining traction first.</strong> This has the effect of pushing the bar forward under the bar as it locks out overhead.</p> <p>&nbsp;</p> <p>This exercise teaches the proper &ldquo;prancing&rdquo; action of the front foot while reinforcing the drive from the shoulders in front of the neck. If this is a problem of yours or one of your athletes, include the movement early in the session until the footwork becomes well ingrained.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/the-importance-of-the-jerk-balance-for-footwork" target="_blank">read more</a></p> accessory work balance Fitness footwork jerk jerk balance oly olympic lifting olympic weightlifting weightlifting Sun, 29 Mar 2020 20:00:00 +0000 2141 at https://breakingmuscle.com Morning Mobility Check-In https://breakingmuscle.com/fitness/morning-mobility-check-in <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/morning-mobility-check-in" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/201802/morningmobilityroutine.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Your true mobility is only as good as it is when you first roll out of bed in the morning. </div></div></div><!--paging_filter--><p class="rtecenter"><img alt="" class="imagecache-full_width" src="https://cdn5.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/201802/morningmobilityroutine.jpg" /></p> <p>&nbsp;</p> <p>Last week, I wrote about how <a href="/fitness/rethink-what-it-means-to-be-mobile">mobility&mdash;the ability to move and be moved freely and easily&mdash;is not a separate facet of fitness</a>. <strong>Rather, mobility is an expression of your fitness, and informs your moment-to-moment reality.</strong></p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/morning-mobility-check-in" target="_blank">read more</a></p> at home at-home exercise Fitness mobility morning self assessment stay fit at home Sun, 29 Mar 2020 11:01:05 +0000 179421 at https://breakingmuscle.com Training at Home During the COVID-19 Pandemic https://breakingmuscle.com/fitness/training-at-home-during-the-covid-19-pandemic <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/training-at-home-during-the-covid-19-pandemic" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202003/athomegainswithtommaccormick.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">With three to 8 weeks completely off training, you will lose some muscle. The good news it only takes 2-3 weeks to retain it. </div></div></div><!--paging_filter--><p>Right now, we all need to stay home, stay safe, stay healthy, and try to stay strong. The final part of that sentence might be something you are anxious about. Many stressed-out people have contacted me worrying about losing their gains. So, are they right to be worried?</p> <p>&nbsp;</p> <p>My answer is emphatic&hellip;no!</p> <p>&nbsp;</p> <p>There are two parts to that answer:</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/training-at-home-during-the-covid-19-pandemic" target="_blank">read more</a></p> AMRAP at-home exercise at-home workouts bands bodyweight exercises bodyweight workout dumbbells Fitness mechanical tension metabolic stress no equipment Reps in Reserve viral Thu, 26 Mar 2020 17:04:18 +0000 184097 at https://breakingmuscle.com Good Mornings Are an Excellent Auxiliary Movement https://breakingmuscle.com/fitness/good-mornings-are-an-excellent-auxiliary-movement <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/good-mornings-are-an-excellent-auxiliary-movement" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/aug_27_2012_-_914am/screen_shot_2012-08-27_at_9.11.13_am.png" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">The Good Morning is an exceptional exercise for stretching the hamstrings and in some cases the ankles. It also helps for developing the hamstrings for athletic movements. </div></div></div><!--paging_filter--><p><strong>Strict good mornings with the feet placed wide, the knees locked and the back held straight is an excellent movement that solves a number of problems for beginning lifters. </strong><span style="font-size:1.1em">They also provide supplemental strengthening for veteran lifters.</span></p> <p>&nbsp;</p> <p>The lifter should take the barbell on the shoulders behind the neck, and step away from the racks, and assume a stance with at least 90 degrees between the thighs.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/good-mornings-are-an-excellent-auxiliary-movement" target="_blank">read more</a></p> Fitness good mornings olympic weightlifting supplemental exercises weightlifting Wed, 25 Mar 2020 20:00:00 +0000 2299 at https://breakingmuscle.com The 8-Minute Bodyweight Circuit: Does It Actually Work? https://breakingmuscle.com/fitness/the-8-minute-bodyweight-circuit-does-it-actually-work <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/the-8-minute-bodyweight-circuit-does-it-actually-work" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202003/partner-squats.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">An 8-minute, no-equipment workout that actually works - sound like a gimmick? Researchers reviewed the literature on bodyweight exercise and came up with this new circuit. </div></div></div><!--paging_filter--><p><strong>I love research that makes exercise more accessible to everyone.</strong> An <a href="https://www.researchgate.net/publication/288725702_High-intensity_circuit_training_using_body_weight_Maximum_results_with_minimal_investment" target="_blank">article published by the American College of Sports Medicine</a><sup>[1]</sup> does just that.</p> <p><a href="https://breakingmuscle.com/fitness/the-8-minute-bodyweight-circuit-does-it-actually-work" target="_blank">read more</a></p> bodyweight bodyweight exercise circuit training dips Fitness jumping jacks lunges planks push-ups squats step ups wall sits Wed, 25 Mar 2020 08:00:00 +0000 5034 at https://breakingmuscle.com Individualizing Training: Structural Balance, Intensity and Autoregulation https://breakingmuscle.com/fitness/individualizing-training-structural-balance-intensity-and-autoregulation <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/individualizing-training-structural-balance-intensity-and-autoregulation" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn2.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202003/nicholausmartincoachandtrainer.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Adopt a general training framework and use these methodologies to adapt our programming to take into account factors influenced by individualization. </div></div></div><!--paging_filter--><p>Writing programs is easy. You just need to do between 1-20 sets of 1-100 reps per muscle group at between 5-120% of your <a href="/workouts/your-1rm-present-a-4-week-end-of-year-strength-program">1RM</a> and rest for 1-300 minutes between sets. It&rsquo;s science. This is obviously an exaggeration of what is written in most textbooks, but most textbooks provide general guidelines but fail to explain how to individualize those numbers for your client.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/individualizing-training-structural-balance-intensity-and-autoregulation" target="_blank">read more</a></p> 1RM autoregulation Fitness individual differences individualized training INOL lifting loading programming progressive overload structural balance weight ratios Tue, 24 Mar 2020 15:13:13 +0000 184092 at https://breakingmuscle.com Everything You Ever Wanted to Know About the Plank but Were Afraid to Ask https://breakingmuscle.com/fitness/everything-you-ever-wanted-to-know-about-the-plank-but-were-afraid-to-ask <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/everything-you-ever-wanted-to-know-about-the-plank-but-were-afraid-to-ask" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn6.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202003/proneplankmale.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Bet you didn't know how much history we have on the plank. Here's what it’s good for, its variations, and debunking some of the myths surrounding this ideal pandemic-friendly exercise. </div></div></div><!--paging_filter--><p>Let&rsquo;s start with the first and most commonly known thing about <a href="/fitness/everything-is-a-plank-if-youre-doing-it-right-that-is">the plank</a> and that is how to perform one. A standard plank is performed with arms shoulder-width apart and toes on the ground, raise your body until your body is in a line, from the top of your head to the top of your heels. If you are interested in learning more about the plank and its history and variations, continue reading below.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/everything-you-ever-wanted-to-know-about-the-plank-but-were-afraid-to-ask" target="_blank">read more</a></p> at-home workouts core core stability core strength core training Exercise Fitness plank torso Mon, 23 Mar 2020 17:10:30 +0000 184087 at https://breakingmuscle.com 16 At-Home Workout Plans For All Levels and Ages https://breakingmuscle.com/fitness/16-at-home-workout-plans-for-all-levels-and-ages <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/16-at-home-workout-plans-for-all-levels-and-ages" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202003/16athomeworkouts.png" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Stuck at home while the gym is closed? Check out these exercises and workouts. Some require no equipment and others would be make-shift by design. </div></div></div><!--paging_filter--><p>It is almost the first day of spring but, unfortunately, it is not a time of celebration or renewal. For many people, a number that increases every day, there is isolation and quarantine while the COVID-19 pandemic, also known as coronavirus, spreads through the world and our communities. It&#39;s out of our hands. We must try and do the best we can with what we have. Exercise, movement, a focus on some sort of routine can be essential to one&#39;s physical, as well as mental, well being. Lord knows there are plenty of coaches and trainers telling you the same thing online.</p> <p><a href="https://breakingmuscle.com/fitness/16-at-home-workout-plans-for-all-levels-and-ages" target="_blank">read more</a></p> at home at-home exercise at-home workouts Fitness no equipment stay fit at home Wed, 18 Mar 2020 09:33:30 +0000 184082 at https://breakingmuscle.com Training Load: Find Your Right Volume https://breakingmuscle.com/fitness/training-load-find-your-right-volume <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/training-load-find-your-right-volume" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn6.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202003/barbellpull.jpeg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">Working way too hard is as detrimental as not working hard enough. </div></div></div><!--paging_filter--><p><strong>Which type of athlete are you</strong>?</p> <p>&nbsp;</p> <p>The one who never stops training? The athlete who tries to out grind the competition?</p> <p>&nbsp;</p> <p>Or are you the one constantly looking for a way to hack the system?</p> <p>&nbsp;</p> <p>Which is better?</p> <p>&nbsp;</p> <p>From a health perspective, which increases injury risk: overtraining or undertraining?</p> <p>&nbsp;</p> <p>The answer? Both.</p> <p>&nbsp;</p> <p>Working way too hard is as detrimental as not working hard enough.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/training-load-find-your-right-volume" target="_blank">read more</a></p> athletic performance finding balance Fitness heavy lifting injury prevention loading rest and recovery total training volume training plan Tue, 17 Mar 2020 13:06:11 +0000 183966 at https://breakingmuscle.com The Steel Mace: The First 3 Moves to Learn https://breakingmuscle.com/fitness/the-steel-mace-the-first-3-moves-to-learn <div class="field field-type-filefield field-field-headline-image"><div class="field-items"><div class="field-item odd"><a href="/fitness/the-steel-mace-the-first-3-moves-to-learn" class="imagecache imagecache-300x188 imagecache-linked imagecache-300x188_linked"><img loading="lazy" src="https://cdn5.omidoo.com/sites/default/files/imagecache/300x188/images/headline/202003/macetraining.jpg" alt="" title="" width="300" height="188" class="imagecache imagecache-300x188"/></a></div></div></div><div class="field field-type-text field-field-teaser"><div class="field-items"><div class="field-item odd">With these three movements you’ll be able to start on the road to mastering the mace. </div></div></div><!--paging_filter--><p>The steel mace (mace bell or gada) has been used by Hindu warriors for over 2,000 years. It has recently found new popularity in the fitness world for its benefits in strengthening and stabilizing the shoulders, back, core, hips, and grip.</p> <p>&nbsp;</p> <p>Even though the mace can be intimidating due to its aggressive looking nature, getting started with the mace is pretty easy.</p> <p>&nbsp;</p> <p>With these three movements you&rsquo;ll be able to start on the road to mastering the mace.</p> <p>&nbsp;</p> <p><a href="https://breakingmuscle.com/fitness/the-steel-mace-the-first-3-moves-to-learn" target="_blank">read more</a></p> agility dynamic balance Fitness mace range of motion skill development strength and conditioning Mon, 09 Mar 2020 09:53:40 +0000 183916 at https://breakingmuscle.com