Are you a Saint Paul hockey player or parent that wants to have a great offseason? Looking for some training tips to help you have your best year ever next season? Then read on–the answers you read below may surprise you!
Are you a serious athlete in Little Canada, MN? Congratulations, you finally have a place to train.
That’s right… TRAIN.
You want to “work out”?
Don’t waste your time “working out”… Did Rocky work out? Heck no! The dude TRAINED. And he trained HARD.
But this isn’t about Rocky, it isn’t the movies, it isn’t about anything but YOU and YOUR progress as an athlete.
DSC near Little Canada, MN isn’t your typical gym.
And when you train with us, you don’t get TYPICAL results.
Shoreview Personal Trainer G.R. Hoff talks with Dr. Tom Policano of Apogee Chiropractic in Vadnais Heights, MN about some tips for dealing with sciatica, including:
-How to know if you might have sciatica
-How to know if your chiro is worth their salt (and what they should do to diagnose you)
-Chiropractic treatment options
-What you need to get strong (basic trainer tips) for the steps to take afterwards to get you back to full strength.
Come back next time for more help on exercises to help you get back to 100% after your sciatica problem is back under control!
First thing’s first guys and gals, if you’re still under the impression that a bench press is as simple as laying down on a bench press, wiggling your feet around, dropping the bar to your chest and then “pressing” the bar to lockout, likely with the help of one of your “bro” friends screaming “ALL YOU, ALL YOU!!!” as he strains attempting to curl and rack the 135 pound lift you just maxed out on, then you have a lot to learn before this tip becomes useful to you!
Just in case you’re not sure about whether or not you “know” how to bench properly or not, check out the video below as one of the true “Jedi Masters” of lifting and benching, the one and only Dave Tate, explains the 5 biggest mistakes he sees in coaching the bench press.
For more info on Dave and other KILLER articles, training logs, and strength Q&A, be sure to check out www.EliteFTS.com.
On to the tip:
When I work with my athletes on their bench press technique, we go through a set of cues to help ensure they are getting their set-up and technique right to minimize the chance of injury and (most importantly to all of you meatheads) MAXIMIZE the amount of weight sent into the stratosphere.
Set your grip and SQUEEZE THE BAR, squeeze your shoulderblades together, drive your traps into the bench and “spread the floor” with your feet.
See, when I was trying to re-learn my bench technique from the #2 raw bencher in the U.S., Brandon Braner (Co-owner of the Press Gym in Little Canada, MN and proud owner of a 635 pound bench in a T-shirt), I was thinking “spread the floor”, but was still missing the feel of leg drive you SHOULD have when your benching.
While I was thinking “spread the floor”, I was putting the weight on the outside of my foot (think trying to spread a scrunched up towel on a tile floor), and this kept me from activating the “power center” muscles of the glutes and hamstrings. Brandon told me to press off the INSIDE of my foot, DRIVING the entire inside of the foot from the heel, and all of the sudden my bench goes up 10 pounds because I was finally engaging my legs and glutes correctly.
Thinking “drive the floor apart with the INSIDE of your foot” may make this a quick and easy fix for you, if it’s not, try a few things in your set-up until you get it right.
One of the ways I drive this home with my athletes is to go through this little song and dance:
After getting set up on the bench, roll all of the weight and pressure off the outside your foot (I like to do to it one foot at a time until I’m used to the “feel”) and onto the inside, then drive with your legs and literally try move the bench with your leg drive. The bench shouldn’t move, and if it does, when you apply the force with both legs the bench will stay in place and all of that power will be transfered into your newest bench PR
When you get the feel of that leg drive and really spreading the floor, you won’t need to roll the outside of your foot off the ground, and you should be able to get the feel of driving off the INSIDE of your foot pretty easily.
I hope this tip gets to you in time for national bench press day (Monday’s), here’s to big new PR this week!