The best exercise you’re not doing……..

This is a series on exercises that will give you the biggest bang for your exercise buck in and outside of the gym. Today’s exercise is the static back.

You should do this because–  it’s a great reset for posture when you’ve been sitting or standing a lot throughout the day.  If you have lower back pain, this will help relieve an achy back.

Makes your everyday life easier because– it helps relieve your stress and resets your breathing. People can breathe into their upper chest rather then their belly (where you should be breathing from)  during times of stress.

Form tips –  Make sure your legs are at a 90 degree angle and your head is in a comfortable position.  Breathe in through the nose and down into your belly and then breathe out through your mouth. Do this for 5- 10 minutes and relax.
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Easy exercise

You may’ve heard the following exercise phrases before.

“Go hard or go home.”

“No pain, no gain.”

“Pain is a weakness leaving the body.”

“Sweat is fat crying.”

“If it doesn’t challenge you, it doesn’t change you.”

No pain

If your goal is to get stronger, lose weight or build muscle, exercise will be somewhat intense, uncomfortable and you’ll feel sore at times. But that’s okay because lifting weights isn’t meant to tickle.

However, not all exercise has to be balls to the wall. There are benefits to less intense, easier exercise that include

  • Reducing stress
  • Aiding recovery
  • Increasing mindfulness
  • Improving flexibility and mobility

And when you have no time, no motivation or you need a change of pace from your regular routine, engaging in some easy exercise could be just the ticket. Use the following exercises if that sounds like you.

1. Stretching

Due to the wonders of modern technology, you sit more and move less than your ancestors. Sitting and not moving for long periods over time can lead to tight hamstrings, hips and chest muscles and weakened glutes and upper back muscles.

Postural conditions such as rounded shoulders and lower cross syndrome have become more prevalent because of this.

These conditions are not a huge deal in the big scheme of things, but wouldn’t you rather have good posture?

what-causes-rounded-shoulders

If so, consider incorporating the following stretches into your daily routine.

Hip flexor stretch 1 minute on each side

Doorway chest stretch 15 seconds 5- 10 times on each side

Hamstring stretch 30-60 seconds on both legs

2. Mobility work

 I’m a mobility guy because the human body was made to move. Mobility allows you to squat, deadlift, push and pull like a champion. Furthermore, having good mobility helps you move well and often without pain or restrictions.

There are few other reasons why mobility is important, including

  • Mobility- it’s one of the original foundations of youth along with hypertrophy

 

  • Injury prevention- an unrestricted joint that can go through its full range of motion is a happy joint.

 

  • Becoming stronger– if your hip mobility is limiting your squat or deadlift then you’re not strengthening all parts of the movement.

Mobility exercise is uncomplicated and can be done anywhere at any time and small-time investments will have a huge payoff for your general wellbeing. Although there are a multitude of mobility exercises, these are the one I use for my clients on a regular basis.

Rocking ankle mobilization- 8 reps on both legs

Leg swings- 10 reps on both legs

Hip mobility series

Seated extensions 10- 15 reps

Back to the wall shoulder flexion- 10 reps

3. Walking

 Every day, weather permitting, I take my dogs for a walk. It’s great exercise for them and me and all it requires is a pair of shoes and some open space. It couldn’t be any easier.

There are numerous benefits of walking and there’s no need to rehash it all here. However, the hidden benefit of walking is that it reinforces our natural human contra lateral (opposite arm opposite leg) pattern of movement.

Walking is coordinated human movement that helps make other movements like jogging, sprinting and skipping easier .

Furthermore, walking is a use it or lose it scenario. Ever see elderly people shuffle their feet in fear of falling forward?  Or ride around on a motorized cart?  I rest my case.

Shuffling

The contralateral act of walking also activates the left and right hemispheres of your brain which can help you think clearer and reduce stress. Doesn’t all of this sound good?

Then strap on a pair of shoes and go for a walk.

4. Self-massage

 This can take many forms such as foam rolling, using your own hands or using golf, tennis or lacrosse ball. And depending on who you talk too, self-massage is either better than sliced bread or a complete waste of time.

That leaves plenty of middle ground to explore.

You should think of this as a poor man’s massage. Having hands on you with the massage therapist is more effective than other self-massage modalities. However, self-massage is cheaper and more accessible.

Any type of massage will help relieve muscular tension and bring healing blood flow to areas of your body.  Consider using the exercises below as part of your easy exercise routine.

Foot massage

Foam rolling hamstrings

Lower back

Upper back

Self-massage using your hands

Wrapping up

There are going to be times in your life when you’re tired, stressed and have a to do list as long as your arm and that’s where easier exercise comes in.  Now you’ll have to find a different excuse not to exercise.

If you need any help with your training, please contact me here.
 Email-shanemcleantraining@gmail.com

 

Instant exercise upgrades

Remember how your English teacher told you to dot your i’s and cross your t’s?  Or your high school coach always telling you to move your feet? Sure you do, it wasn’t that long ago, right?

coach 3

These are called one per centers. One per centers can make a big difference to your result. The same goes for when you exercise. A few tweaks can have a big payoff.

Here are a few exercise upgrades that you can use right away in your own training. I’m all about making it easier. Trust me, I’m a trainer.

1. When bench pressing or doing push-ups, bring your shoulder blades together as you lower the bar towards you or your body towards the floor. This provides a stable base to press up from.

2. When you’re exercising with your hands on the floor, push them into the ground and then spread your fingers apart. This creates more tension in your shoulders, triceps and it’s also easier on your wrists.

3. When squatting, or deadlifting turn your right foot clockwise and your left foot anti-clockwise, while keeping your feet flat on the ground. This creates tension in your outer hips to prevent your knees collapsing inward.

As an added bonus, you get a better looking behind.

4. When the front plank is not doing it for you anymore, try the RKC Front plank. This turns a core exercise into a total body challenge. Creating more tension while you exercise will only make you stronger.

5. Wrap a towel around a dumbbell/barbell while lifting. This increases your grip strength as it demands more work from your wrists and forearms. Doesn’t everybody want their forearms to look like Popeye’s?

6. Do all your upper body lifts (dumbbell, barbells or machine) with one hand. This will help iron out strength imbalances between your left and right sides. In addition, you’ll get an unexpected core workout.

Your English teacher was right for a change. One per cent does make ALL the difference.

 

 

The best exercise you’re not doing……..

This is a series on exercises that will give you the biggest bang for your exercise buck in and outside of the gym. Today’s exercise is Spiderman with rotation. I have no idea why they call it this. Maybe Spiderman does it?

You should do this because– you (almost) cannot get enough hip/upper back mobility and core stability into your training routine or daily life. This exercise helps the body move as intended.

Makes your everyday life easier because–  making sure the body moves like it should means less pain and better movement for you.

Form tips – Let your eyes follow your hand when you take it towards the ceiling.  This makes the rotation easier and more effective. Do 5 reps on each side.
If you need any help with your training, please contact me here.
Email-shanemcleantraining@gmail.com

Right on cue…………………….

You know the voice inside your head, the one that’s telling you to eat that second slice of pie. Yes, that one. What if I told you, you can use that voice help you train safer and get stronger.

Don’t believe me? Then read on.

pie-2
Yum

Before a client is about to lift, I give them two verbal cues to drill into their heads to remember before and during the lift. These cues put them in better position to lift correctly, so they can move more weight safely and feel powerful.

However, not everyone has the means or the time to hire a coach to instruct them on proper weightlifting technique.

But if you can harness the power of the cue, you too can remain injury free and dominate the gym without someone screaming in your ear. Biggest Loser anyone?

 

In my experience, one cue doesn’t fit all. It’s very individual. Some people like to know what it feels like (internal) and other people want to know what it should look like (external).

You have to mix and match to find what works best for you.

The following cues below are the ones I use every day for myself and my clients for push-ups, rows, squats and deadlifts.

Next time you lift, pick two cues (choose no more than two cues at one time) below for each lift and then use your inner voice for good instead of evil.

After all that second slice of pie is not going to help you lift squat.

  • (Disclaimer– You should have some experience at these lifts for these cues to be effective. Please also lift in front of a mirror to check your form.)

 

THE DEADLIFT

Read more about the deadlift here and here.

Google “Deadlift” and you come up with over 13 million hits. No shortage of information on the most humbling lift of all time. With such a complex lift, my aim is to keep it simple so the client lifts the weight safely and effectively.

Now let’s grip it and rip it.

1. “Get your feet underneath the bar”. Some people have a tendency for the bar drift away from the body during the pull and lowering. A deadlifting no-no.

2. “Push your hips back until your hands reach the bar”. A set up cue to help preload the hips and hamstrings to establish a proper hip hinge pattern.

3. “Turn your right foot clockwise and left foot anti clockwise”. This simple tip creates tension in your outer hips and gives you a stronger connection to the ground.

4. “Let your hips go back, back, back, then forward”. Some people bend their knees too much during the descent, turning the deadlift into a squat.

5. “Chest up”, “Squeeze an orange in your armpits” or “Put your shoulder blades into your back pocket”. Any of these cues encourages you to engage your lats to keep your spine straight from head to butt.

6. “Breathe in on the way down, exhale on the way up”. If you inadvertently hold your breath when you lift, this mantra helps. Oxygen is kind of important.

7. “Crack a walnut between your butt cheeks”. This helps encourage a glute squeeze at the top of the lift.

8. “Leave your heel prints in the ground”. This helps you generate force into the ground, which will help with your pull.

 

 

THE PUSH UP

The humble push up. This exercise is butchered in one way or another in gyms worldwide. There are so many things that gym goers do wrong with the push up, some of which are covered right here.

The push up is basically a moving front plank. Theses cues help you to keep a straight spine from head to heel so can you work the chest, shoulders and triceps as intended.

1. “Tuck you chin in” or “Form a double chin”. This keeps the spine straight from head to heel and avoids you smacking your forehead into the ground. Never a good look.

2. “Imagine there is a piece of paper in your arm pits. Squeeze it and don’t let go”. This forces you to keep your arms close to your torso, to load the triceps/chest and to take some of the stress off your shoulders.

3. “Leave your hand prints in the ground”. An old Chuck Norris joke goes something like “Chuck Norris doesn’t do push-ups. He pushes the world down.” I want you to think like Chuck. Push it down baby.

push ups 2
Don’t mess with Chuck

SQUATS

We’ve been doing this movement since childhood because it’s hot wired into our brain. However, I’ve lost count how many times this exercise has been performed poorly.

Some people have forgotten that it’s a  basic human movement because they want to be macho man, just like this guy.

Regardless of the squat variation, it’s a hip movement and not just a knee bend.

The following cues will encourage you to use your hips, discourage unwanted movement at the knees and put your body in the best position to be awesome.

1. “Pretend you’re sitting down into a chair behind you”. If you cannot pretend, doing box squats will help.

 

 

2.“Leave your heel prints in the ground”. This works for squats as well as it does for dead lifts.

3. “Curl your toes towards the ceiling”. If you tend to drift forward on your toes when you squat, this will force you back on your heels.

4.“Aim your glutes at your heels”. This helps you lead with the hips and not your knees.

5.“Rip the floor apart with your feet”. Some people have a problem with their knees collapsing inward like this guy when squatting. Activating the outer hips will help prevent this.

6.“Put your shoulder blades in your back pocket”. No matter what squat variation you’re doing, activating your lats and keeping your spine in neutral from head to butt is a good thing.

ROWS

The row has many forms such has barbell, dumbbell, resistance band and cable, with countless variations on top of that. No matter the variation a row consists of bending your elbow and pulling the resistance towards you.

You’ll be amazed how many gym goers avoid this exercise (why exercise muscles you cannot see) or just completely screw up such a simple movement because of too much weight or correctable technique flaws.

Use these cues to get the most out of this essential lift.

1.“Keep your shoulders away from your ears”. This prevents you shrugging your upper traps to move the weight, a common pulling error.

2.“Chest up, shoulders down”. This cue works for both vertical and horizontal rows. This will keep your spine in neutral and avoid shrugging your upper neck to move the weight.

3.“Create a gap”. I stole this one from Eric Cressey. Without being to scientific, this cue allows the shoulder blade to move across the rib cage correctly by keeping a gap between your upper body and your upper arm.

4. “Get those arms long”. Another common error is short arming the row and not going through the full range of motion. This happens when form falters or the weight is too heavy.

 

Wrapping up

Next time you lift use your inner voice to move more weight and to think less about pie. Your body and waistline will thank you.

 

If you need any help with your training, please contact me here.

Email- shanemcleantraining@gmail.com

33 random gym observations……

Who doesn’t love lists? You get minimal time investment in reading them and little pearls of wisdom may get dropped on your forehead.

Plus, it’s not one of those long drawn out articles that at times can get bogged down with training principles and theories.

If you love lists and the gym, then I’ve got a little something for you.

While working at a health club smack bang in the middle of Downtown Dallas, I’ve seen stuff that that will make you scratch your head, make your eyes burn and make you want your forehead to meet a brick wall, repeatedly.

Let’s start off with this picture to get everyone in the mood……………………..

exercise-funny-2
Thought I was it and the bit

Because deep down we all want to be this cool.

1. Enough with fitness shaming (Hello, Biggest Loser). Instead fitness should be celebrated like American Ninja Warrior.

2. Training involves more than posting to Facebook or Instagram. Pick up a weight or two before the bragging begins.

3. Don’t ever show your underarm fat to a coach and ask, “What do I do about these chicken wings?” Do I really need to say why?

4. Those dance moves belong in a club and not in front of the dumbbell rack while I’m waiting to get my curls on.

5. Laying the weight plates by the weight stack doesn’t count as putting them away. Get your lazy so and so back there and burn a few extra calories by re-racking the weights correctly. See, was that so hard?

6. I think Liam Neeson said it best…………….

406121_532884786736344_1610709227_n

7. If you’re grunting so loudly that everybody can hear you, you better not have 10 pound dumbbells in your hands.

8. Why do you carry around that gallon water jug? There’s a water tap just over there.

9. Knee bends are not squats and never will be. Get some weight off the bar and aim your butt at your heels for a change.

10. Put some clothes on, please. Other gym goers don’t need to see some else’s private parts. Somethings are better left for the imagination.

11. It’s okay to sweat, dude, but please, pretty please clean up after yourself. You’re not at home anymore.

12. Wearing sunglasses while working out is never cool. I don’t care what Corey Hart says.

13. If you’re getting dirty looks while on your cell phone, you’re talking too loudly. No one needs to hear your pet name for your partner.

14. Stop wearing that weight belt for submaximal lifts and use your core muscles for a change.

15. Did you know the bicep muscles weight around a pound? So stop wasting so much time doing 15 different variations while admiring them in the mirror and grunting.

16. Stop bragging. Somewhere in the gym universe, someone is warming up with you max.

deadlifting

17. Stop telling everybody within ear shot how may times you’ve been hurt (I’ve been guilty of this). Nobody cares and that person in the wheelchair really doesn’t give a crap.

18.  Bacon goes with just about anything. Maybe even deadlifts.

19. Hogging a machine or piece of equipment is never cool. When someone asks, “Can I work in with you?” the answer should always be yes.

20. Exercise is never a punishment and is always a reward. I bet that guy in the wheelchair would love to walk again.

21. If you’re not doing some sort of squatting, deadlifting, single leg work, carrying, pressing or pulling in your gym training, you’re just spinning your wheels. The rest is just window dressing.

22. Playing Candy Crush on your phone while spotting your partner goes beyond stupid. Yes, this actually happened.

23. If you’re training just to look good, you’re missing the point.

24. If you’ve gotten this far, you’ve missed your anabolic window. Quick, go get some protein.

25. Farmer’s walks are the biggest bang for your buck exercise that hardly anybody does. Why? Cause they’re bloody hard.

26. Boot camps are for the army, not the gym. Everything else is group training.

27. Instead of telling everybody how it’s done, shut up and show them how it’s done (I’m guilty of this one, too).

28. Travis Pollen is amazing and there are many more like him in gyms everywhere. I have no excuses. Neither do you.

29. You cannot have enough strength in entire core (not just the abs), upper back and grip. Strengthening these three areas carries over to almost everything.

30. Why do people wake up at the arse crack of dawn just to run on a treadmill? One of life’s mind boggling mysteries.

31. Coffee makes early mornings bearable, barely.

caffeine-meme

32. When it comes to fitness, many different paths will take you to the same destination. Choose the fun path.

33. Never make eye contact with anyone while doing hip thrusts. They may get the wrong idea. Just saying.

The gym is a place where everybody can walk out bigger and stronger versions of themselves. Let’s keep it that way for everybody.  Share, be considerate, smile, get after it and let’s all have some fun.

If you need any help with your training, please contact me here.

Email- shanemcleantraining@gmail.com

 

 

 

The best exercise you’re not doing……..

This is a series on exercises that will give you the biggest bang for your exercise buck in and outside of the gym. Today’s exercise is forearm wall slides.

You should do this because–  if you hoist weights overhead, you need the shoulder mobility to do this without other body parts compensating. For example, the lower back.

Furthermore, this exercise reinforces good posture, which is helpful if you have a sedentary job.

Makes your everyday life easier because– when your shoulder blades move as intended overhead, it helps keep your shoulders healthy and pain free.

Form tips –Slowly slide forearms up the wall until elbows are fully extended and arms resemble a Y. Be careful not to over arch your lower back and slowly return to the starting position. Repeat for eight repetitions.

If you need any help with your training, please contact me here.

Email- shanemcleantraining@gmail.com