The Alekna, named after a discus athlete, is a similar core exercise to the deadbug but is much greater in difficulty. It is a great option for training your core to work to maintain stability through your spine as you transfer force and movements through your legs and arms – exactly the way your core should be working. It is still a good option for beginners as you have the ground to use as feedback against your back but if you are a total beginner you should start with the deadbug before progressing.
Today the Scottish Government announced that we’ll be moving into phase 2 of the plan to get us out of lockdown and what it entails. Many of us where hoping for news around personal training and the re-opening of gyms.
The deadbug is a great core and ab exercise when executed with correct technique and control. It is a good starting point for raising awareness of the core and a neutral spine as you have the floor to brace your back against and use as feedback. Take care to use slow controlled movements and you can integrate the breath as you move too to learn how the breathing can help create tension and stability around your spine.
If you are thinking about getting started with weight training but really have no idea where to begin then this article should be your starting point. You’ll learn everything from its role and benefits to how to get started right now.
As the Scottish Government unveils it's 4 phase approach to lifting lock-down restrictions, it looks like gyms and the leisure industry will be the hardest hit.
Will we be allowed back into our beloved gyms before the end of the year?
The Push Press is a full body explosive lift. You can start to handle heavier weights overhead which gives greater overload than you might be able to achieve with just shoulder power alone. It also gives the opportunity to develop rate of force development as you skilfully try to accelerate the weight overhead! If you are an overhead or power-based athlete then the overhead press is perfect for improving power. It is essentially a more advanced version of the strict press and so is a great skill to start to develop to take your general strength training to the next level. Make sure you have mastered the strict overhead press before attempting this. It is a staple for Weightlifters to improve their overhead strength but it is also very useful for developing power that will transfer into jumping and throwing based movements.
:With the current situation surround Covid-19, many regular gym goers have built makeshift home gyms are embracing home workouts with minimal equipment.
Will this enthusiasm last and will the home gyms become a hanger for clothes, disused as we slowly transition back to normal?
From my discussions with many of my current personal training clients, I’ve discovered a few key themes:
The Chin-Up Negative is just a variation of the chin-up but it is a great tool for bridging the strength gap to achieve your first Chin-Up. The eccentric portion (or negative) is the lower phase of the lift. Normally we are 20-30% stronger during this phase, you can normally lower under control more than you can lift. If we focus on utilising this extra strength during this portion, we can get stronger overall which can transfer to the pulling up part too! This one requires a decent level of strength already to keep good control and the eccentric phase is the part that makes us sore so expect this one to be really tough and taxing afterwards if you give it a try.
The modified candlestick is an advanced core variation similar to exercises like the plank. It trains your core as it functions to brace and maintain a solid and stable spine. As you lower yourself under control towards the bench, you drastically increase the demand to stay tight making the exercise exponentially more difficult. This variation focuses on holding that isometric contraction as you change your body angle. This one is really tough and often performing 2-5 really controlled reps is enough to give you a good hit for the core.
In this week’s short blog I’ll share 5 tips to maintain your strength and muscle from home.
As many of us don’t have access to the gym right now, I’ve prepared these strategies to help you maintain your strength and muscle over the coming weeks. Who knows, we might even get stronger or fitter in the process. We must use this time as an opportunity, don’t worry that you might not be able to do your favourite barbells lifts. These tips will help you potentially avoid injury, avoid losing your hard-earned muscle and strength and might develop a bit of athleticism and functional strength in the process.
Allan Young is a Personal Trainer and coach educator in Glasgow who operates Strength Coach Glasgow and is a 4x Scottish Champion Olympic Weightlifter.