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:
If you are currently looking for a personal trainer in Glasgow yet are confused by so many offerings and different prices, then this page is for you.
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.
I’ve learned from many resources over the years and continue to do so. This blog shares some of the best free and paid for resources I’ve used as a personal trainer that you may be able to benefit from.
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.
The Incline Bench Dumbbell Row is a great alternative to seated or chest support row machines if you gym is lacking or you are struggling to get on the kit. With the chest supported on the bench, you are generally able to work the pulling muscles of the upper back and arms more effectively than when you use other bent over, less supported variations. Key muscle groups here are the lats, rhomboids, biceps and other musculature around the shoulder blade and upper back. It is a fairly simple exercise and may be a good way to get upper body pulling down for those who are struggling with positioning and body alignment as they are new to the gym.
The Dumbbell Bench Press is a great upper body pushing exercise. It is normally allows for a greater ROM than a standard barbell bench press and is a good way to get extra volume through the pecs, shoulders and triceps. If you are trying to improve your press-ups or dips then this movement will help! When bench isn’t necessarily a priority movement, I prefer to utilise the DB Bench Press as it is easier to set up, works your arms independently and through a greater ROM and can more easily be super-setted with other exercises to increase training density.
Allan Young is a Personal Training in Glasgow who runs Strength Coach Glasgow and is a 4x Scottish Champion Olympic Weightlifter.