This Weeks Top Tip - Squatting

The squat is an excellent exercise for adding size and strength to the lower body. It also has a fantastic carry over for most sports and will help improve performance in just about any lower dominate sport.

However having said that you need to earn the right to squat. 

Squatting isn't as simple as placing a barbell on your back and bending down with the knees. It's about engaging the whole body and for the body to move as a unit. I see people day in, day out placing the squat in their workout and the truth is, only about 2% of these people are able to squat with proper technique.

For the other 98% of you I strongly suggest leaving the squat for a few months to focus on structural balance and remedial work.

I structural balance every client of mine to see what imbalances both tension and muscular they have. To date I've only seen two people who have demonstrated proper technique for squatting. In most cases people will be tight in the hips causing them to lean forward. Many people have tight calves stopping them from keeping their heels on the floor and almost certainly, people have one leg stronger than the other - performing a squat with imbalances only increases the risk for injury and limits the training effect.

For those of you who are unsure of correct technique when it comes to performing a squat, ask any well qualified personal trainer and they should be able to help. Alternately you can locate a PICP 2 qualified strength coach and they'll be able to test for lower body discrepancies, recommend advice and have you squatting within about 8-10 weeks.

For locating a PICP Strength Coach please visit the following site:
http://www.charlespoliquin.com/TrainerDirectory/FindaCoach.aspx

This Weeks Top Tip

When Performing any pressing movements using dumbells, such as the flat dumbell press, it's best to take a semi supinated grip (palms facing in towards the body) instead of a pronated one (palms facing away from the body).

There are several advantages to this grip:

1. A semi supinated grip places less stress through the should joint. i.e it's safe for the shoulder
2. It allows for a greater stretch in the bottom position and greater range of motion
3. It recruits a higher percentage of muscle fibers of the chest and studies have shown it to develop quicker strength gains than using a pronated grip.

 

When teaching clients any dumbell pressing movements I always teach them the benefits of a semi supinated grip. Although some are reluctant, within a week they can all see an improvement.

Training Built Upon Science

Fish oil was shown to decrease symptoms of depression when supplemented by adolescent boys who were experiencing depressive states. 

This is the latest study to demonstrate the anti-depressive qualities of supplementing fish oil.

Source:  Kentaro Murakami, Yoshihiro Miyake,  Satoshi Sasaki, Keiko Tanaka, Masashi Arakawa, Fish and n-3 Polyunsaturated Fatty Acid Intake and Depressive Symptoms: Ryukyus Child Health Study, PEDIATRICS (doi:10.1542/peds.2009-3277)

Now Writing For MyProtein.com

Over the last month I've been given the opportunity to write for a large UK based supplement company, My Protein. This is a great step for my future career as a strength coach and personal trainer.

The article is on the topic of Omega 3 and the importance it has on our health. It has been featured in their September news letter and been sent out to over 250,000 readers

You can check it out at the following link - Amazing Omega