The standing overhead strict barbell press is a major upper body pushing pattern that requires a moderate level of skill and stability to perform. I usually start my clients with simpler movements, including the Half Kneeling DB Press but when they can effectively control their core to keep a neutral spine then we can add in the overhead press from standing. With everything under the barbell when it is overhead, your full body is having to work in co-ordination to perform the overhead press. This movement pattern isn’t really used much in daily living and so ends up being the one everyone says they are weak at! Training this will help bring balance to the shoulders while developing solid upper body strength.
The Half Kneeling DB press is particularly useful because it sets you up in a stable position that really highlights any errors. The lower back is in a more stable position that standing as we have one leg forward and have 3 points of contact to the ground, compared to our normal 2 in standing. It allows you to brace really hard and keep your back in neutral keeping your joints as stacked as possible. It primarily works the shoulders and triceps but the core has to work hard too.
If you have been going to the gym for any length of time, you’ll notice that other gym-goers have fancy belts, knee sleeves and other pieces of equipment. In this article, I’ll share the 5 essentials that I feel everyone should have in their gym bag. These will help you prepare, organise and make the most of your training in the gym helping squeeze out those marginal gains to help you towards your goals that bit quicker. Inevitably, there may be some things that don’t make the list which could have a lot of benefit for some but these are the things that I simply would not go to the gym without, if I had the choice. All of the equipment and accessories mentioned are available at Strength Shop. This is my personal list, let me know what accessories you would never go to the gym without in the comments below.
The Lat Pulldown is an upper body compound exercises that targets the pulling muscles of the back and arms. Pretty much every gym has one of these and that means pretty much everyone will have tried it. That means that like the Bench Press it is most often performed poorly or with little thought. The loadable nature of the Pulldown makes it perfect for total beginners as you can put on any weight you like, this overhead pulling motion is normally lacking and is very difficult to train outside of a gym setting unless you can do chin-ups (which very few can!). As the motion exactly replicates the pulling motion for a chin/pullup it is perfect for getting in higher volume muscle and strength work to assist with building towards your first bodyweight pullup.
The kettlebell swing is a great movement for the hips and posterior chain (back of the body). It is very common so we need to understand how to do it and why. It can be a tricky one, it is suitable for beginners if coached in an appropriate setting by someone who knows what they are doing. The fast nature of them movement however makes it a lot more complex than other hip hinge variations and so should only really be utilised once you can confidently perform movements like Romanian deadlift. It is good for power development, getting all of your muscles firing quickly and in co-ordination as well as for conditioning. When you have the intent to move something as quickly as possible, it is very good for power development and very tiring!
The back squat is generally accepted as the hold standard of the squatting pattern. It allows for essentially unlimited load progression to continue to develop muscle and strength. It is suitable for most people but you should be comfortably able to squat your bodyweight, be familiar with the movement and have the requisite shoulder and hip mobility before you think about loading this movement. It is the king of building strong quads, glutes and overall lower body strength.
In this series, I’ll set out 5 of the top benefits of weight training.
Before we dive in, I’ll start with a quick clarification of terms. Weight or resistance training is generally considered to be the use external resistance to add load to the body to achieve muscular benefits like strength. From now on, I’ll refer mainly to strength training which encompasses anything which puts a demand on the body causing it to generate higher levels of muscular force. This can cover assisted methods which serve to unload the bodyweight, bodyweight exercises or any type of external resistance like kettlebell, barbells and bands.
The benefits set out are aimed at those who are going from doing no or very little strength training to some focussed sessions a couple of times a week. That’s where you will reap the biggest rewards however some of them are still applicable to even the more experienced trainer. There are benefits to exercising shared among many different types such as the social aspects of community and making new friends as well as the physical benefits of it aiding with achieving and maintaining a healthy bodyweight. I’ll try to focus more on those that are unique or are particularly relevant to strength training.
This week I’ll introduce 5 supplements that have benefited my training and are worth considering. I have to preface this one by letting you know that supplements should only account for around 1-5% of your overall nutrition. That means that the amount of effort you spend researching, purchasing and implementing these into your diet should be quite insignificant so hopefully this article makes that part a little easier. Likewise, you shouldn’t be spending a lot of your hard earned money on supplements, this should be going towards your food shopping budget.
In this article, I’ll share 5 benefits of having a personal trainer and coach. Some of the benefits may be obvious so I’ll focus more on the subtle things a coach can bring to your training. When you hire a coach you can allow them to take care of all of the planning, focusing your efforts solely on taking action and doing what they tell you. Good coaches will educate you on the why behind what you do so that you can start to develop an understanding and your own framework for making decisions against. Intrinsically, when you make the decision to hire a coach, you have already increased your chances of succeeding because you have taken the first step towards achieving your goal. Each day this week I’ll share another benefit of hiring a coach and what they can bring to your training.
Whether your goal is fat-loss or athletic performance, most of your gym time should be spent on large multi-joint compound movements. These movements will give you the greatest stimulus for change allowing you to get the most out of the time invested in working out.
I’m about to share how I categorise these movements giving some insight into why they are important and what you can do. You’ll notice trends in that the exercises will sit within a continuum of movement for each pattern and that the best exercise for you depends on where your current capabilities lie and may well change as you get fitter.
Allan Young is a Glasgow based Personal Training who runs Strength Coach Glasgow and is a 4x Scottish Champion Olympic Weightlifter.