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Do you ask yourself “Where do I feel this?”

I think one of the most important questions we can ask ourselves when doing exercises is – “Where do I feel this?”

Because even if we have perfect form, we may not be activating the correct muscles.

Activation requires us sometimes to actually concentrate on getting the muscles working.

So when you do glute bridges, don’t just go through the motions….Think about squeezing your glutes and make sure to concentrate extra hard on getting them to work.

This focus on the muscles working improves our mind-body connection and makes sure we get the most out of the movement and don’t just go through the motions.

And not only does asking ourselves, “Where do I feel this” get us to make sure the correct muscles are activating, but it also allows us to know if we are doing a movement correctly.

If you don’t have a mirror to check your form, but you feel┬áthe correct muscles working, you are most likely doing the movement correctly.

So by asking yourself where you feel the move, you are making sure your form is correct and that the correct muscles are working.

You may even find that sometimes, even though you have the correct form, the correct muscles AREN’T actually working.

For example, glute bridges…Bridge up off the ground extending your hips. This could look correct, but that doesn’t mean your butt is actually activating. It could look right, but you could actually be loading only your hamstrings or low back.

The question is what are you working? Where do you feel it? When is the last time you thought about it? Or do you just usually think about bridging up as high as you can?

Height doesn’t matter. Feeling it in your glutes and consciously squeezing them as hard as possible is what matters.

So right now, try the glute bridge. Where do you feel it? Are you actually working the correct muscles?

No? Maybe adjust where your feet are. Try not to bridge up as high. Concentrate on squeezing your glutes. FEEL the move in the correct muscles!

By asking yourself where you feel it, you will get more out of your workouts.

And all of you trainers out there…You need to not only ask yourself this question so you can better coach moves, but you also need to ask your clients where they feel movements.

It will improve their mind-body connection and allow them to know if they are doing moves correctly when you aren’t there. It will get them even better results and improve their coordination.

FEELING THE MOVES HELPS YOU GET MORE OUT OF YOUR WORKOUTS!

So stop going through the motions and concentrate on where you feel movements. It will improve your body awareness and make your stronger and more coordinated!

P.S. If you are doing the glute challenge, you may want to try these 20 Glute Bridge Variations!

glute-bridge-and-curl

Crawl, Walk, Run

So I’ve encountered a lot of people recently who are doing exercises and weights way beyond their current abilities.

And they feel entitled to do the workout moves even though they really aren’t doing them correctly.

They feel entitled because they believe they are in shape. Because they’ve been doing intense stuff for years. Because another trainer let them do it.

Well, I’m sorry, but you don’t just get to do an exercise, you have to earn it.

I mean think about it right now…Do you actually do a full push up? Is your push up perfect?

Is your body in a perfectly straight line? Do you touch your chest to the ground and then completely lock out at the top?

Or does your chin jut forward? Are you’re arms at 90 degrees from your body? Do your hips sag toward the ground or is your butt up in the air?

push up

Be honest with yourself because I can tell you now after hours of watching push ups that 95% of the people out there can’t do a push up worth SHIT.

Sorry to curse, but seriously I am just fed up. I saw all these men and women deciding that they deserved to do the toughest push up progression when they honestly weren’t even near ready.

Is it pride or bragging rights or just that we want to be “bad-ass” that make people stupid enough to do something truly beyond their level?

Or do people really just not realize how bad their form is? Do they not equate their nagging injuries to the fact that they are trying to run when they haven’t even learned to crawl properly yet?

And the funniest part is that I don’t consider myself a stickler on form. I believe that there is a scale of “acceptable” form aka form that is good enough that the person won’t get injured, BUT that as the person gets stronger will be worked to be improved.

However, the form I’ve seen is just completely unacceptable especially since people keep pushing to do something harder than they should.

Why does everyone believe they are above progression!?!

SLOW DOWN PEOPLE!

FORM is important to the extent that it PREVENTS INJURIES! And usually correct form means that you are doing something in the most efficient and functional way possible – the way that will truly give you the most power and STRENGTH.

So why waste your time on incorrect form and just keep pushing ahead when you won’t get near as much out of the move as you could if you just slowed down and took the time to properly engage the correct muscles?

Maybe you never thought of it that way…huh?

Stop trying to run before you can walk and walk before you can crawl. If you take the necessary time at each stage, you are going to find that not only will your lifts be stronger but that you will also suffer from fewer injuries!

So try a push up. Before you do that hard variation you saw in the magazine, ask yourself if you can really even do more than one round of 20 perfect push ups in all of the levels leading up to that new variation.

If you can’t, spend some time EARNING that new variation! It may be a great way to motivate yourself to work hard over the next few weeks or months!

Check back soon for a post about how to do a perfect push up…And in the meantime learn how to do a pull up!

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