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An Update For Reign Barbell Athletes | 4 Tips For Lift Off (Mostly For Squats)

April 30, 2018

 

As most of you already know...

 

Our current strength program for Reign Fitness Barbell Classes is coming to a climax this week with a 1 Rep Max PR Attempt in 3 lifts going down on Saturday at The Cinco De Mayo Lift Off.

 

No, this isn't required but we wanted to take a second and encourage everyone to participate. 

 

Not only is it an opportunity to showcase all of the hard work you've put in the last 8 weeks but it's a chance to do it with all of your training partners, together. 

 

 

 

We'll have spotters there to help, Reign Coaches supporting you, and of course Reign Fam cheering you on.

 

Register by emailing Coach Jodeci at Jodeci@BeReignFit.com

 

Ok For This week...

 

We will still be moving, lifting weights, and following a fun/challenging program each day but you'll notice that it will also be mindful of keeping the body fresh heading into the weekend.

 

You'll see some heavier lifting opportunities (earlier in the week) but please be mindful on your intensity and the weight loads you choose if you're going to be lifting this weekend.

 

If you're not lifting this weekend, you'll receive an opportunity to hit a 1RM next week during a previously programmed/scheduled de-load week (Same movements at 55% load/intensity).

 

PLEASE NOTE:

If and when you attempt a max effort lift please make sure to...

 

- Always have a spotter or safety squat rack bars set up.

- Have clips on each end of the bar.

- Double check weights on both sides of the bar and confirm they add up to the weight you planned on attempting

- Lift must be watched and validated by a Reign Fitness Coach or on video. 

 

 

Coach Albert's Tips:

 

Tip 1 | Create a Mini-Routine

 

Create a mini-routine before you lift that helps you get the hips warmed up, all the right muscle groups firing, and puts you mentally in the zone.

 

My go to positional drill is hanging out at the bottom of my squat while holding onto the rig and of course some glute bridges/Hip Thrusters. 



*I also never skip warming up a couple sets with just the barbell. If something's feeling off I'm going to feel it then and that's when I want to address it. When there's no weight on the bar and I'm safe to make adjustments. 


If you're unsure of how to warm-up day of, check in with a coach and start with our Current Reign Fitness Dynamic Warm-up. 

 

 

 

 

Tip 2 | Feel The Weight Down (For Squats) 

 

One exercise movement fault I catch quite a bit is dropping down to quickly.

 

Make sure to feel the weight down to help keep tension in your body rather than getting surprised with a lot of weight at the bottom.

 

It doesn't necessarily have to be a 3 second down but remember, the heavier it gets the slower and more in control you have to be in order to maintain proper form especially straight bar path. 

 

 

 

 

Tip 3 | Stay Positive.

 

If your a little unhappy with an attempt, don't stress.

 

Take a moment to reflect on it and maybe ask a coach to help you analyze it for some feedback that you can apply right away. (Be sure to ask a coach to watch you squat if you want feedback)

 

And then put that last attempt behind you. 

 

Look ahead to your next attempt and start getting yourself into a good head space.

 

 


Tip 4 | Squat Between The Legs (Squat Tip) 

 

For athletes who have a tough time keeping the knees out and like to squat on top of the knees or load the weight directly on top of the legs. (Which can often cause the knees to drive in) 

 

I like to think of it as squatting in between me legs and creating that space by driving my knees out and keeping my heels down. 

 

 

Above: Here is a more extreme case where the feet are out and the knees are caved in. (Keep in mind that a stance too wide can predispose you to knees caving in.) 

The position on the right has the knees align and track over the middle toes which opens up space for you to sit in between the legs. 

 

 

 

Above: In a much less obvious case here, the athlete has failed to open up the legs for space to squat which doesn't cause an extreme amount of knee caving in but take a look at his left heel. 

 

By loading directly on top of his legs, he loses some depth/mobility and causes a different movement fault, a heel raise. 

 

In the picture on the right, the athlete opens up the knees while still tracking his knees over mid foot and creates space for his body to squat and distribute weight evenly. 

 

In conclusion... 

 

Think of it has squatting between the legs not on top if you have knee caving or heel raising issues. 

 

 

 

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