CrossFit Brandon, FL

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Closed in observance of Labor Day.

Closed in observance of Labor Day.

From all of us at Phase Five, we would like to wish everyone a fun and festive Labor Day.

In observance of the national holiday, we will be closed for business on Monday, September 4. We will return to normal business operations Tuesday, September 5, beginning at 5:30AM.

 

 

 

From all of us at Phase Five, we would like to wish everyone a fun and festive Labor Day.

In observance of the national holiday, we will be closed for business on Monday, August 4. We will return to normal business operations Tuesday, August 5, beginning at 5:30AM.

From all of us at Phase Five, we would like to wish everyone a fun and festive Labor Day.

In observance of the national holiday, we will be closed for business on Monday, August 4. We will return to normal business operations Tuesday, August 5, beginning at 5:30AM.

 

Butt Wink Is Not About the Hamstrings

Butt Wink Is Not About the Hamstrings

Butt Wink Is Not About the Hamstrings

Squats are awesome. Either they’re loaded using a barbell in a back or front squat, with a dumbbell or kettlebell in a goblet squat, or any other variation. They are a fantastic exercise that can be progressed or regressed nearly infinite different ways to produce different results from maximum strength through explosive power, from mobility to balance and everything in between.

One aspect of the squat that tends to get analyzed to death is the dreaded butt wink. This is when the person gets close to the bottom of their squat and their hips go through a posterior tilt and their tailbone tucks under them, creating a mild flexion in the lumbar spine. Here’s a great example of it from Lee Hayward’s article on the topic.

butt-wink

Here’s an example in a video format.

To his credit, the person who uploaded the video did mention in the title that there was a butt wink..

Butt wink is not the fact that the hips get rolled forward. But that the lumbar spine goes through a extension-flexion-extension cycle with additional load placed on top of it.

An Interview by: Dean Somerset.com (Courtesy of deansomerset.com )
Read the rest here: http://deansomerset.com/butt-wink-aout-hamstrings/

Phase Five will be open for one class at 9am on the 4th of July.

Phase Five will be open for one class at 9am on the 4th of July.

Phase Five will be open for one class at 9am on the 4th of July.
 
From all of us at Phase Five, we would like to wish everyone a fun and festive Fourth of July.
 
Independence Day is celebrated every Fourth of July in the United States, commemorating the adoption of the Declaration of Independence on July 4, 1776.

How to Do the Perfect Push Press

How to Do the Perfect Push Press

How to Do the Perfect Push Press

“Here’s what you need to know…

  1. The push press develops a strong and stable trunk while highlighting gross deficiencies in mobility.
  2. The push press is a great way to train heavy loads overhead in a strength-endurance format.
  3. Unlike the press, the push press requires the upper arms to be parallel to the floor, similar to the arm position used in a front squat.
  4. Maintaining a stacked spinal column while exhibiting force throughout the lift is best achieved by taking a wide stance.
  5. The dip-drive phase isn’t a one-fourth squat. It’s a shallow and violent redirection of energy from your body to the barbell.

The Perfect Push Press

When it comes to lifting a barbell overhead, there are several options to choose from, from the simple shoulder press for hypertrophy to the technically complex jerk. But somewhere in the middle of that complexity spectrum lies a lift everyone should be doing: the push press.

Push Press Pros

From a physical standpoint, the push press helps to develop a strong and stable trunk while also highlighting gross deficiencies in mobility. It’s also a good way to train relatively heavy loads overhead in a strength-endurance format. The lift’s dynamic nature and its recruitment of the lower body and trunk make it a great way to push heavy rep schemes up past 15 reps.

Push Press Cons

The push press offers a less than optimal eccentric or negative phase, which somewhat limits its ability to increase overall muscle mass.

Some lifters also use the push press as a metabolic conditioning tool. This is a bit misguided. The lift is fairly complex and it might cause injury when done incorrectly in a depleted and hypoxic state.

Training Cues

1 – Grip

The grip width for the push press should be just outside the shoulders. If you have large biceps or a tough time externally rotating your shoulder, try a wider grip.

How to Do the Perfect Push Press

Incorrect

Now, some lifters start their push press with the same rack position used for a standing shoulder press. This positioning is patently incorrect since it places the body at a mechanical disadvantage while increasing the potential for a shoulder injury.

How to Do the Perfect Push Press

Correct

Unlike the press, the push press requires the upper arm to be parallel to the floor, similar to the position used in a front squat. The wrist will be slightly cocked with the barbell well gripped. With that said, some athletes with poor shoulder and thoracic spine mobility may need to let the barbell roll to the tips of the fingers in order to get in a solid lifting position.

2 – Prepare to Dip

The push press, unlike the press, uses the lower body and trunk dynamically to get the barbell overhead. This requires us to focus on the set-up a bit differently than the press.

The goal with any dynamic overhead movements is to maintain a stacked spinal column while exhibiting force throughout the lift. This is best achieved by taking a wide stance with the feet slightly-externally rotated (toes out a bit). Although it varies from person to person, most should take a stance similar to their front squat.

Many lifters have difficulty with this because a narrow stance often feels more powerful. However, unless you have outstanding ankle flexibility, it’s difficult to prevent the torso from shooting forward in the drive phase of the lift with a narrow stance. It’s also difficult to wind up and subsequently release the stored energy through the stretch-shortening cycle of the hip while employing a narrow stance.

It is important to remember that the dip-drive phase isn’t a one-fourth squat. It’s a shallow and violent redirection of energy from your body to the barbell, a lot like the split second before impact while tackling someone in football.

3 – The Dip

Always take a large belly breath and hold it prior to the dip and drive. This will help protect the lower back and also help you to transfer energy from the legs through the trunk to the barbell.

When starting the dip, slightly flex at the knees while pushing them out like you would in a squat. This movement should occur quickly. Remember, it’s a shallow and violent movement. The push press relies heavily on the tension of your musculature in order to generate force. If this phase looks slow and sluggish then you’re doing it wrong.

4 – The Drive

The drive phase is simply a redirection of force. This action is largely dependent upon creating tense musculature throughout the legs and trunk while quickly extending the knees, ankles, and hip. Drive through the heels during this step! You may ultimately end up on the forefoot or toes, but that should be a symptom of natural kinesthetics, not a contrived effort.

5 – Putting it Overhead

Once you initiate the drive, the barbell should hop upwards with some zip. It’ll become weightless for a split second before reaching its apogee. Unlike the jerk, this is where we need to use the upper body to finish the lift.

During the weightless phase, you need to finish the lift by rotating the arms into a position similar to that of the press. The forearm becomes upright and the wrist rotates into alignment with the forearm. At this point, tightly grip the bar and press it directly overhead.

Once the bar is locked out and your feet are flat and stable, you can lower the barbell back to the original rack position. During this phase, it’s important to absorb the weight of the bar by flexing at the knee and hip as the load descends to the shoulders.”

 

An Interview by our very own Eric Auciello (Courtesy of Tnation.com )
Read the rest here: https://www.t-nation.com/training/how-to-do-the-perfect-push-press

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