US Sports Strength and Conditioning Featuring: Front Squat - Common Errors

From The NCSF

The front squat is an excellent exercise for developing hip and knee extensor strength, core stability, and total kinetic chain functionality. It differs from its popular counterpart the back squat in many respects. As it relates to primary functions, the back squat emphasizes gluteal-driven hip extension and greater posterior chain force transfer, while the front squat emphasizes quadriceps-driven vertical extension with greater anterior chain force transfer. The front-loaded position of the bar not only changes the muscle emphasis but also impacts biomechanics and considerations for proper form. Many clients have inherent limitations in trunk stabilization, segment connectivity, and flexibility that can make proper performance rather difficult.

Adding Deadlifts to Your Physical Fitness Program and The StrengthCast PowerShow

 

Author Jonathon Hyatt

After the squat, the deadlift might just be the most important exercise for physical fitness. It's such a basic movement, yet it involves almost every muscle in your body.

Even better, most trainees can deadlift more weight than with any other exercise! No matter your current goals, this is one move you've got to be doing. Here are a few ways you can add deads to your own lifting program.

Heavy Lifting for Mass (Continued below.....)

Good Day Athletes and Warriors!

on this week's show, our coaches bring you some great tips to recover quickly from Deadlift workouts. In our trainers' corner we show you a seldom used exercise that can help greatly in lower body stability, function, and even injury prevention. Let's rock this joint! See more videos....

Heavy deadlifts will put slabs of muscle on your back like no other exercise. They'll also stimulate new growth in your quads, hamstrings, traps, and even biceps. If you have one day per week for training your back, try getting a few heavy sets in before your pull-ups and rows. If you train your upper and lower body on separate days - or if you train every muscle at every session - rotate deadlifts in with your other leg exercises.

Deadlifts for Fat Loss?

Most people don't think of heavy lifting as good exercise for fat loss. However, it's FAR more effective than cardio can ever be! Heavy deadlifts activate muscles all over your body, and they have to work hard to move all that weight. This is metabolically demanding, and you'll burn hundreds more calories for hours after a good training session. However, you've got to focus on deadlifts and other "big" movements. Curls, raises, and other isolation exercise are not very demanding, and they will have minimal impacts on your metabolism and body composition.

Condition with High Reps

If you've got great form, then deadlifts can actually be a good conditioning tool, as well. While sets of five or six are great for building muscle, high reps will tax your cardiovascular system like nothing else. When it's too rainy to run - or you just don't have time to hit the track - try knocking out a few sets of twenty with short rest periods. Just make sure you keep your back in a safe position when you start to get fatigued.

Tips for Perfect Form

Despite its simplicity, there are still several important form tips for the deadlift. Make sure you understand this advice before including deadlifts in your physical fitness program.

*Keep your lower back in a safe position. Arched or flat is fine, but a rounded back will inevitably lead to injuries.

*Lift with your whole body. Make sure you're engaging your hips, quads, and hamstrings in addition to your back.

*Pull back. You should think about pulling the weight "backwards" as you get it off the floor. This keeps the bar as close to your body as possible, making for a faster, smoother rep.

*Mix your grip. Once you start deadlifting some heavy weights, you'll need to alternate the directions your palms face when you grip the bar. This keeps it from rolling out of your hands.

Click here for more physical fitness program tips now.

BBcom Featuring: Leg Day Booty Workout | Alyssa Polisano and a Brand new Brazilian Butt Lift Workout

Build a booty you'll love with this complete leg workout from Primeval Labs athlete and IPE Bikini Pro Alyssa Polisano. 
► Shop Primeval Labs: https://bbcom.me/2VrsuqV 
► BodyFit Training Programs: https://bbcom.me/2Toq1e7

Ladies, I understand the struggle: Building a booty you can be proud of is hard work! I wasn't genetically gifted with a round bottom, so I have to work my glutes extra hard in the pursuit of a bubble butt. 

Today, I'm going to let you in on one of my favorite workouts to target your tush. For this workout, your reps should be in the 10-20 range. If you're able to push out any more than 20 reps, bump up the weight you're using, or increase the difficulty. Make modifications if needed, but don't cheat yourself. Integrate this workout into your routine twice a week, resting a day between workouts. 

 Now let's build some buns! 

 | Alyssa Plisano's Leg Day Booty Workout |
1. Squats 
2. Lunges 
3. Stiff Leg Deadlifts 
4. Hip Thrusts 
5. Sissy Squats 

Get more "Bootylicous" tips and secrets................

Brand new Brazilian Butt Lift Workout

By: Nicole Gladwell A whole new direction in home health and fitness is combining entertaining dance movements to get fit. Leandro Carvalho developed a hot innovative Brazil Butt Lift work out that's taking the country by storm. The Brazil Butt Lift workout works by using patented TriAngle moves that Leandro discovered that firm, round and lift up the butt quickly

Leandro Carvalho developed the fresh new Brazil Butt Lift workout program. Leandro, a Brazil native is a famous fitness instructor and personal training expert who lives in New York City. He moved to the United States to dance with a number of of the most prestigious dance companies in NYC. He then transitioned into incorporating dance techniques with fitness. He trained in physical fitness and received several certifications in the area and then began to teach his popular Brazilian Groove routines at Equinox. His classes ended up being an instant hit and he was awarded New York Magazine's award of "Best Fitness Class". His Brazil Butt Lift home work out DVD has just been introduced to the public and uncovers his secret booty lifting techniques.

We wanted to discover how the Brazil Butt Lift work out was more advanced than classic fitness workouts. His secret TriAngle Training technique combines Brazilian dance techniques with more traditional techniques to completely sculpt the entire buttocks. The technique is so proprietary that it is patented. Basically, this method is able to work wonders on all three angles of the butt from all around and each and every angle to firm, lift and create the most perfect butt. Leandro personally trains some of the most famous supermodels including a well known Victoria's Secret model.

If your bottom is not the ideal shape his program has a personalized "booty-transformation" plan for you. His program comes with a helpful illustrated guidebook that shows you pictures that will help you figure out your current butt shape. After this you take the results of the quiz and he tells you which of his workout routines to focus on for your specific bottom shape to get the fastest results.

The program includes three DVDs with five different booty workout routines on them. The first video is a introduction to the "Basics" and teaches the program basics and basic moves and techniques (approx. twenty or so minutes). He also reveals his patented TriAngle training techniques to completely transform your butt. The Brazilian name for butt is "Bum Bum" and that is the name of his 1st work out. This workout consists of both butt firming and fat burning cardio in 35 minutes. The 3rd work out is called "High and Tight" and is thirty-five minutes long. It is targeted on sculpting your butt with the resistance bands and is created to focus on stubborn areas. The fourth workout is called "Sculpt", a fifty-minute, full body firming workout using weights to get you beautifully shaped. The 5th work out is a fast thirty-minute work out called "Cardio Axe". This work out features his signature dance move called the "axe" and is effective for fat burning and slimming.

 His Brazil Butt Lift workout package also comes with some extras to get started. The "Booty Makeover Guide" is a personalized booty planner that walks you through how to find your current butt shape and gives you a personalized plan to follow to achieve the round, high, tight butt of your dreams. This guide can help you discover if your bottom is pear-shaped, too flabby, too flat, or just too big, then shows you which workouts to concentrate on for the quickest results. The work out calendar that comes with the guidebook has places you are able to customize and fill in your individualized work out plan to keep you on track. The kit also comes with a Fat Burning Food Guide, a Six-Day Supermodel Slim Down Program, TriAngle Training Workout Cards, a tape measure and measurement tracker card, Booty Resistance Band and a Booty test pencil to help you see your improvement.

 Get the perfectly shaped butt of your dreams. Discover the hot cutting edge Brazilian Butt Lift Workout that's the Supermodel's hidden secret to a perfect bottom

BBcom Featuring: Program Overview | 30-Day Legs with Abel Albonetti

This leg training program has one goal: building balanced size and strength in your quads, hamstrings, glutes, and calves. Abel Albonetti shares his own pro techniques for building lower-body mass
► Abel Albonetti's 30-Day Legs: https://bbcom.me/34yp9Ip
► Shop Bodybuilding Signature Supplements: https://bbcom.me/2XQvsV9
► All Access 7-Day Free Trial: https://bbcom.me/2rqCJia

This three-days-a-week plan is designed to be combined with additional training for a full workout program. How you do that is flexible. Since the volume of the leg training alone is significant, you'll almost definitely need to reduce the intensity of your other workouts. But you can and should still train the rest of your body on some of your rest days.

 | 30-Day Legs: The Schedule | Your leg workouts will follow a pattern. The first one each week focuses on quads, the second on hamstrings, and the third one works the whole leg. If you want to fit 30-Day Legs into a body-part split, here's the schedule Abel recommends for weeks 1-3:

 Abel shares his own pro techniques for building lower-body mass and definition while maintaining full-body gains. The result? Balanced aesthetics and unmatched size.
• Monday: Quads 
• Tuesday: Chest 
• Wednesday: Back and Biceps 
• Thursday: Hamstrings 
• Friday: Shoulders and Triceps 
• Saturday: Legs 
• Sunday: Rest 

Another option is to do upper-body training on one, two, or three of your rest days. Whether you do the split or upper/lower training, pare down your non-leg workouts to a level that gives you a good pump without creating significant muscle damage. This way, you'll maintain or build size without flirting with burning out. Remember, this is 30-Day Legs, not 30-Days to Full-Body Misery. 

 Training legs this intensely brings with it some side benefits in addition to mass. For one thing, bracing under the bar will build major strength in your core and back, as well as your lower body. This will help you make it through tough workouts now and in the future. Plus, when you hit legs super hard, it tends to send a message to the rest of your muscles to grow, too. So even if you're training arms lighter than usual, you still might see them pop. Be prepared! 

This program isn't going to be easy. It isn't going to be fun, unless you really get a kick out of dropsets, blood flow restriction, and intra-set stretching. But if you're ready to bring your legs up to size, kick-start muscle growth in your entire body, and above all, work hard, 30-Day Legs is for you!

 | You've Never Trained Legs Like This! | 
In this supplemental program, you'll put your legs through the wringer three times a week with heavy weight, big sets, and advanced techniques. The plan is designed to be stacked with other training, and you'll learn how to fit intense leg workouts into a complete gym schedule. Plus, you can track every set, rep, and rest period in the Bodybuilding.com All Access app! 

 |Expert Instruction | 
Each leg workout in the program comes with a video guide. Abel will explain how to do the exercises and rep schemes, provide form pointers, and demonstrate what each move should look like. Each workout also comes with demonstrative videos for every movement! 

 | Nutrition and Supplement Guidance | 
The workouts are only half of the equation. Learn how to eat and supplement to optimize clean gains and fuel recovery. Your success is counting on it!

Chris Beat Cancer Featuring: Do butt implants cause cancer? And Who Else Wants Larger Buttocks

CHRIS BEAT CANCER (the book) is a National Bestseller ranked by USA Today, The Wall Street Journal, and Publishers Weekly! Get it on Amazon here: https://amzn.to/2QsVrAx *Also available in audio book, read by yours truly. :)
Who Else Wants Larger Buttocks

By: Tony Brazier

GET BOOTYLICIOUS Well who else wants larger buttocks for the (summer and)fall celebrations. Summer will be on the way out soon and all those get together and holiday happenings are going to get rolling in high gear. Speaking of high gear, If you want to get that rear end in shape for all those social parties and celebrations , you better get started thinking about solutions soon. These parties are where the men are and they like the bigger buttocks. Men find a bigger buttocks sexy. That's right the summer and fall season is coming down the pike and all the god parties are going to be rocking in the holidays. There 's going to be a lot of bumping and grinding, rubbing and scrubbing. This is going to be the highlight of the year. Halloween parties, Thanksgiving get together, Christmas, and New Years Eve parties. So you better get to work on that pitiful butt. Men like a little behind with their behind. WHEN OPPORTUNITY KNOCKS Women get the love, you love to get. Girl be the one he wants, when that opportunity knocks, be ready. Now you might ask why should I change my body for the affections of some man? Fine just don't, but If you want to have what he likes to look at, when the chance to impress him well go get to work on that butt get those larger buttocks now. There are things you can do to shape it up fairly quickly. The very first step to larger buttocks is determining the fact that fat is fat and tone is muscle and shape. Getting the fat off and then start thinking about what is needed to acquire a larger buttocks booty. If any dieting is needed now would be the time. You don't want a sagging caboose. There are very specialized shaping and targeting methods the pros use for the big money Hollywood actresses and recording stars, However a lot of those secret body shaping methods and techniques, have not gotten out yet, so we are going to need to settle for the old tried and true muscle toning exercises, but some of these do take a commitment, if only for a short period. GET DOWN TO IT Squats-Now I do really dislike these particular exercises myself but they are the single best choice for a butt toning exercise. One sure thing about it, this is the cheapest exercise that actually works that you will find. this is something that totally can be utilized in the privacy of your own home, and at your convenience. Jump squats are very well suite d for shaping the glutes or butt muscles. Stepping, stair stepping, stair climbing. This is also a good toning and firming exercise. Lunging Walking Running Now these can be rather strenuous but do provide some fairly exciting results, even though they are real crunchers. Start slow and start short. Don't try to do it all in one day. Like everything else in life, the key is moderation. Money can certainly speed this process up. There are very specific methods for this but they try to keep them hush hush for the paying customers.so if your looking for larger buttocks, you can accomplish this at home. So don't don't dis pair. Larger buttocks are so sexy.

With the technology of today and the research into body shaping, it wont be long and you will be bootylicious. All the men will be at your beckon call. Get all the attention you deserve baby. For free information and truly exciting offers go here http://www.biggerbuttocks.info

BPI Sports-ERIC JANICKI’S FAVORITE LEG EXERCISES

Last month we shared five of Eric Janicki’s favorite chest exercises. This month, Eric is back again with tips on how to do six of his favorite leg exercises. Follow along to get the most out of leg day this week.

ROMANIAN DEADLIFTS

“What you want to do with Romanian Deadlifts is to keep your legs almost completely straight,” Eric says. “You don’t want to lock your knees because that’s dangerous.” As you go down, keep your lower back arched and chest up. “Keep the contraction in your hamstring,” he says. “Go only about three quarters of the way up, then go all the way down. Feel that stretch.”

SPLIT SQUATS

“You can do these on the Smith machine but I prefer to do them on the Hack Squat machine,” said Eric. “You really want to widen out your stance because that’ll keep your hips underneath you. You don’t want to have a narrow stance because it will push your hips forward and you will feel it in your lower back. Once you feel it in your lower back it means you’re hurting that area.” He continues by saying, “Split squats are not a fast movement; it’s very controlled.” Focus on your glutes and quads.

THE HACK SQUAT

“You can do a ton of variations on the Hack Squat in terms of foot placement,” Janicki says. “Start with the feet high up to hit the glutes and hamstrings. Focus on driving through your heels. Get a good arch in your lower back. Push up under your toes to get calves, too.”

GLUTE PRESSES

“Focus on four counts on the negative and four counts on your way up,” Janicki. “You want to go down so much that you can keep your butt down and feel the stretch. Feel the contraction in your glutes. You want to go down slow enough so you can feel the stretch.”

QUAD EXTENSIONS

“So what you’re going to do is explode up,” Janicki says. “You’re going to squeeze for four to five counts. Really focus on seeing separation in your quads, straightening the legs completely at the top of the rep, then getting a slow negative. You really want to make sure that your quads are on fire at the end of every set,” he continues. “If you sit down and just do 12 reps you won’t feel it. You want to switch up the variation so you feel like your quads are on fire. If you can’t even see the separation in your quads or see your leg straighten, that means you’re going too heavy.”

HAMSTRING CURL MACHINE

“I’m going to do a four-second isometric hold at the top of the rep and then I’m going to do a slow negative for about 10 to 12,” Eric says. “Then after that it’s quarter rep burnout at the bottom, just enough to feel the contraction in my hamstrings. And what this does is pre-exhaust with the holds and gives you that last minute burn that makes you feel like you’re going to jump out of your skin. The thing that you don’t want to do on hamstring curls is use too heavy weights that you can’t even control,” he says. “A general rule of thumb is if you can’t control a hold on your negative your first rep, then lighten your weights and gradually increase in size.”

All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI Sports and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content.