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Fitness System; Combining effective training methods, soft tissue therapy and nutrition strategies to enhance the way you look, move and perform.
You do not need to load anywhere near as heavy as a back squat to get a decent training effect, resulting in less compressive forces through the spine, hips and knees. Goblet squats allow most people to squat deep – which is great for hip, knee and ankle joint health & mobility. By the same token, it’s the most joint friendly goblet squat variation – very easy on the low back and knees. Take a deep breathe, drop the hips back and down while allowing the knees to travel forward.
Rather than oscillate in and out of end range using body momentum and light muscle activity, kinetic stretching involves actively pulling your body into a stretch and pushing your way out of it using the muscles on either side of the joint. Kinetic stretching is going to do an even better job at preparing joints and muscles for exercise because it’s significantly more ACTIVE. By engaging your muscles to actively pull yourself into and out a stretch, the central nervous system will recalibrate resting muscle length back to normal. The video below will show you the difference between a regular dynamic stretch and a kinetic stretch, using the ankle joint as an example.
Walk in to any commercial gym and you’re bound to witness a lot of machine work and a few free weight staples – bench presses, squats, shoulder presses and the like. You might see a token landmine press, goblet squat or inverted row but these less run-of-the-mill exercises are few and far between
No matter what exercises you use or what your set and reps you use, your glutes aren’t going to grow unless you’re able to properly execute and activate. My glutes are my most visibly well-developed muscle group (alas for my calves), and I’ve barely ever done popular glute builders like hip thrusts, frog pumps, or glute bridges. When you can confidently check off this list – you should find a strong transfer to better movement execution across any given glute exercise. Go get strong across a variety of exercises in both the low and high rep ranges, just like any other muscle group, and you’ll be busting out your lycra’s in no time 😉