Well my precious little unicorn, if you want to know the proper way to deadlift than this is for you!

Here’s Where Most People Screw Up…

Some of the most common ways that I see people really screwing up the proper way to deadlift is either hurting themselves while they’re doing it or not lifting the right amount of weight. It has nothing to do with the concentric portion or the raising portion of it but it has everything to do with the e-centric or the lowering portion of the deadlift.

Let me explain why it is important to know how to do a proper deadlift.

What I see a lot of times, especially when people just start learning to deadlift and even more intermediate lifters as well, is when they’re lowering the weight, they aren’t following the same path and the same line that they took to get to the top position.

So when you’re coming with the bar up to the top, you’re going to have a straight line. The last thing you want is for the bar to come out in front of you or to go in an arching motion because you want to keep the bars as close to you as possible. And when you’re done lifting, essentially what you’re going to do is keep the bar almost sliding up your shins or as close to it as possible to make sure it doesn’t travel away.

When people come to the top position, a lot of times what you’ll see them do is instead of coming straight back down, you’ll see them break at the knees, and then the bar is going to come out in front, and then they try and come back down from there. So essentially they try and go around their knees, but if you tried to do that on the way up, you would never get the bar to the lockout position. If you had to go around your knees on the way up, then there’s no way you’re getting a really heavy bar up to the lockout position.

So, when you’re going down in the deadlift you should go down the exact same way. You want to make sure that you’re not starting by breaking at the knees, and then going around because if you start the descent by breaking, then you’re going to have no choice but to make the bar go out in front of your knees, and then come back down.

First what happens when you cut out in front is you place a lot of stress on your lower back, and you’re more likely to get hurt there. Secondly, is if you have to go around your knees, then the bar isn’t going to be where you want it to be when you’re setting up for the next repetition. So, you’re more likely to hurt yourself, you’re less likely to lift as much as you probably could, and then you’re more likely again to hurt yourself on the concentric portion because you’re set up in a poor place or in a poor position.

Again, the way down should look exactly like the way up. You come down and start, keep it close to you, and when you come back instead of breaking at the knees, you want to break it at the hips and send your butt back to the wall behind you so it goes down in a straight line.

It can be a little bit difficult and it requires a little bit of coordination when you first start out. Just make sure you remember on the way down it’s not breaking at the knees, it’s sending the hips back to the wall behind you until the bar is returned to the starting position.

Different ways to deadlift

Now that you know the basics on the proper way to deadlift, you should also know there are many ways to deadlift.
Some include:

• Kettlebell deadlift
• Trap bar deadlift
• Conventional deadlift
• Sumo deadlift
• Snatch grip deadlift
• Speed deadlift
• Rack deadlift
• Even naked deadlift

They’re all great. None are inherently better or worse than another. It all depends on what feels best for you and knowing the proper way to deadlift.

Depending on your goals, injury history, wizarding level, etc…you may be better suited for specific deadlift variations.

So whichever way you decide to deadlift, the most important thing is that you know how to do a proper deadlift so that you don’t hurt yourself!

If you want to see how to do a proper deadlift, watch my Deadlift Technique 101 video on YouTube!

The post How To Do A Proper Deadlift appeared first on Syatt Fitness.

The most common questions I hear are:

• Which is more effective?
• Which is safer?
• What is the difference?

Well, look no further my friends. We’re going to dive into this heated matchup! In this deadlifts vs. squats article, we will discuss the proper way to deadlift ,the differences between deadlifting and squatting, the benefits and the truth behind each of them.

The main difference between deadlifts & squats

The deadlift is generally considered to be a more posterior movement, meaning it is focused on working your backside. While the squat will still work your backside, the move generally involves mostly quad.

However, the simplest answer about the difference between the two would be – the squat is a squat movement and the deadlift is a hip hinge movement.

Just to be clear, they may both work your legs but they are NOT the same movement. The squat focuses on knee bend and dropping your butt toward the ground to work your legs while the deadlift focuses more on hinging at the hips to load the glutes.

There tends to be a lot of negative comments when it comes to deadlifts vs. squats. Truth is…

• Deadlifts are not bad for your back
• Squats are not bad for your knees
• Overhead presses are not bad for your shoulders

Point is, there’s no such thing as an inherently bad exercise. Except for jumping single-leg weighted bosu ball shake weight thruster McFlurries. Now that’s a bad exercise.

There are some people in some situations that might not be ready or able to do a certain exercise safely. That doesn’t mean they won’t be able to do it eventually. It also doesn’t mean that exercise is bad for everyone.

So, what are the benefits of deadlifts?

• They make you stronger
• They make you faster
• They make you leaner
• They make you happier
• They make you more persuasive
• They make you smell like Unicorn sparkles
• They make you more attractive

Deadlifts get you as strong as a fully grown mountain troll without having to look, smell, or drool like one. If you don’t believe me, just do your research.

You are probably wondering how to do a proper deadlift ? Well, there are many ways to deadlift. Some of them include:

1. Kettlebell deadlift
2. Trap bar deadlift
3. Conventional deadlift
4. Sumo deadlift

However, something I always say is, listen to your body because how you feel is more important than what anyone else says.

The truth behind squats

When it comes to squats, people will say things like low bar squats are better for everyone, or high bar squats are the best way to squat, or maybe… even squats are worse than smoking cigarettes.

You and I could sit up here in the astronomy tower and respectfully answer their curses and enchantments all day & night. Odds are it wouldn’t do any good.

No matter what we said or how much evidence we provided, they’d be stuck in their teeny, tiny, dogmatic standard size 2 pewter cauldron of opinions. Too stubborn to consider the possibility of there being another way to squat.

But once again, it doesn’t matter what they say.

Candidly, it doesn’t matter what I say either. What matters most is what feels best to you.

There are different reasons why YOU might prefer one way over the other and that is o.k.!

• Maybe you like lower bar squats because they feel great on your lower back and help you lift heavier, pain-free.
• Maybe you like higher bar squats because they help you keep your torso more upright and you feel stronger bouncing out of the hole.

You might like lower bar squats one month, higher bar another, and moderate another.

There are also different squat variations some including:

• Box squat
• Pause squat
• Tempo squat

Don’t feel like you can or should only squat one way for the rest of your life.

That’s gobbledook. There are soooo many ways to squat and you should try them all!

Truth is, you can squat however feels best to you. Whatever feels strongest, safest, and is most congruent with your goals. That might change as you progress. It will change, and that’s ok.

It’s just like all the talk about how to lose weight without counting calories. It might work for some people, but not so much for others.

I’ve said it before and I will say it again. Figure out what feels best for YOU and what works for YOUR body.

Now get out there and work it!

The post Deadlifts vs. Squats appeared first on Syatt Fitness.

Starting off…

Everyone should really try it for at least 30 days to get a better idea of:

• How much they’re actually eating
• What appropriate portion sizes look like
• How much they need to eat to lose, maintain or gain weight

On the other hoof, you don’t need to count calories.And, candidly, I’ve always viewed “nutrition mastery” as being able to eat intuitively without tracking. That’s why I don’t count my calories anymore. I did meticulously for several years. But now I can look at any plate of food and guess how many calories it has within 50-100 calories.
However, in order to lose weight, you HAVE to be in a calorie deficit.
So calculate your deficit. Be consistent with those numbers for 4 weeks.
So you are probably wondering how many calories you should eat for fat loss. Follow this simple method:

1. Multiply your goal weight by 12. That is your daily calorie intake.
2. Track your progress and adjust your calories as needed.
3. Stop looking for the best formula. It doesn’t exist. Start here. Be consistent. Track your progess. Adjust as needed.

Method for those who don’t want to count calories

What I have in this graphic is one of the methods I use for people who want to lose weight without counting calories. Sometimes they hate tracking and prefer this instead. Other times, they use this when traveling or going on vacation to stay on track.

Either way, it’s just a starting point. Not a definitive law for every person.
And from here you can track your progress and adjust as needed.

• Add another meal and/or snack.
• Take a snack out or reevaluate what your meals look like.

Either way, this 3 meals/2 snacks strategy is one of my personal favorites and it works REALLY well.
Ideally, you’ll use it as a fat loss “cheat sheet” to give a new method a shot and see how well it works for you.
Because listen, there’s no “right” or “wrong” way to go about all of this. The key is to find what works best for YOU and run with it.

Whether that’s:

• This method
• Counting calories
• Paleo or plant-based
• Atkins

It doesn’t matter.
Try different things, experiment, see what helps you succeed and feel your best, and spread your wings like Buckbeak and flap the f^*k on.

Intuitive eating vs. calorie counting

Now, let’s talk about the difference between calorie counting and intuitive eating.
I’m gonna tell you, that in order to get to a point in which you can reach Dumbledore status, in which you can learn how to lose fat without counting calories, you must first learn how to count calories.

I know it’s not fun, I know there are people watching, there are witches and wizards around the world saying, “F^*k you snape, I don’t wanna count calories.”

BUT, if you are not willing to count calories, then you’re limiting your potential to succeed.
A lot of people will say, “You don’t need to count calories. You should just intuitively eat and you eat how you feel, listen to your body, yada yada.”

But the thing about that is, that’s actually what dumbledore status entails. And the people who say that have usually counted calories for years to begin with.
A lot of them were figure competitors, bodybuilders, etc. As people who’ve counted calories, they did it to a point in which they did it obsessively and then they were like, “we shouldn’t have to count calories, let’s eat intuitively.”

But the reason they know how to eat intuitively is that they’ve learned how much they were actually eating and what works for them in the first place.

And you might be wondering, “well, Jordan, how come I can’t just do intuitive eating? I see people talking about intuitive eating all over Instagram!”
You smart little witch or wizard, you can!

That is part of Dumbledore status.
A lot of these people telling you that “you should just do intuitive eating, you shouldn’t be calorie counting” are coming from a place of having calorie counted. They’ve developed that skill, they did it for a long time, and then they learned how to intuitively eat.
Which is why you hear them say, “I don’t count calories anymore.”
They can look at a plate of food and know how many calories are in it because they developed the skill.

Steps to become Dumbledore status

1. Skill acquisition
2. Skill development
3. Skill mastery

So my point is, you must figure out what works for YOUR body and take the actionable steps to learn how to lose weight without counting calories. You must understand how to gauge what your eating and if it will result in a calorie deficit. And in order to do that, you must understand how to count calories and once you do, you can intuitively eat the sh*t out of whatever you want. You got me?
Now, put in the work and get to Dumbledore status. I believe in you!

The post How To Lose Weight Without Counting Calories appeared first on Syatt Fitness.

You are not alone!

One of the first things I want to start off with is letting you know, you are not alone! It is a very common muggle struggle!

And I don’t like to say ‘fix it’ because ‘fix it’ implies something is wrong with you. Binge eating doesn’t mean something is wrong with you, it just means you’re human. It’s not normal, but it’s common.

The most important thing I want to say first about this is that if you struggle with binge eating, there are people who are specialists who can work with you to teach you how to stop binge eating. If you are nervous, anxious, or worried about being judged or not knowing what to do, go see a specialist.

Good foods & bad foods…

Now, the major overarching concept that I think is very important for people to understand regarding binge eating, is it is not a food issue.
A lot of people ask me, “what foods can I eat to stop binge eating?” or “what foods cause binge eating?” and this mindset, ironically, leads to more binge eating.

Why? Because this mindset separates foods into “good” and “bad” foods.

For a lot of people, this is very weird to hear, but I adamantly, firmly and severely do not believe in good foods and bad foods.

I think that anything in excess or not enough is bad for you.

There is no such thing as good food or bad food, or a right food or wrong food. There is no such thing as a fattening food or fat burning food.

So basically, if you want to lose fat, the only way to do it is being in a calorie deficit. It doesn’t matter where the calories come from, from purely a fat loss perspective, as long as you are eating in a calorie deficit you will lose fat.

Now, that’s not saying go eat shit. That’s not saying go eat pizza and ice cream and twinkies and donuts. But it is saying that IF you have them, IF you include them in moderation in your diet, and as long as your calories are in check, you can still:

• Burn fat
• Get more defined
• Improve your body composition

And I say this because when people are binge eating, a lot of the time the issue is that they eat something that they think is bad, and then this is the negative pattern they go in:

1. They eat it
2. They think they f*^ked up
3. They say “Well, I already f*^cked up, I might as well keep going. I’ll get back on track tomorrow. I’ll get back on track on Monday.”

The process of eating something they deem as bad then perpetuates the negative cycle of “I screwed up, I might as well keep screwing up.” And that is SO, so important to understand.

If that resonates with you, keep reading because I am going to break down some things you can do that will hopefully help you learn how to stop binge eating.

Everything is okay in moderation. Creating this moderation control will help you a lot.

But what else can you do aside from seeing a specialist and stop deeming food as good or bad?

Stop weighing yourself

if you are emotionally tied to what it is telling you. In other words, if you feel happy when the number goes down, or sad/angry when it goes up,

GET OFF the scale.

Now, when you start to get that binge feeling coming on, set a bright line. What this means is you set a hard, steadfast rule for yourself. This will help give you control and it takes away uncertainty and ambiguity.

I want to preface this by saying, it’s not fail-proof or a magic pill, but it does work.
So give it a sincere shot!

One of the things I recommend to my clients and Inner Circle members when they feel a binge binge coming on is to tell themselves “I’ll eat it in 20 minutes”. This gives you permission to eat it, so you don’t feel restricted, and if in 20 minutes you still want it, then eat it. But give it a full 20 minutes.
That is a bright line. And more often than not, by the time the 20 minutes has passed, the urge is gone.
Now, what I want to leave you with is one final thought process. YOU CAN’T F*^K UP. Even if you slip and compulsively eat, you didn’t screw up.

The only way you will screw up, is if you GIVE UP. The most important thing is that you get back on track.

Want more on this topic? Watch this video.

The post How To Stop Binge Eating appeared first on Syatt Fitness.

The post How to Do Your First One Arm Pushup (Or 10 in a Row) appeared first on Syatt Fitness.

These quick, metabolic circuits are the backbone of my workouts while travelling, and are one of the main reasons why I’m able to stay lean, burn fat, and build strength even when I’m travelling without a gym.

But don’t skip ahead just yet. First let’s chat about equipment.

You don’t need a fully equipped gym to get a great workout in, but when I travel there are three small tools I never leave home without.
3 Pieces of Recommended Equipment for Travel WODS
Furniture Sliders

Cheap, travel friendly, and incredibly versatile,  furniture sliders can dramatically increase the difficulty of any body weight exercise while providing way more movement variety.

Here are three of my favorite drills using furniture sliders (that are also wicked challenging).
Body Saw
One of my personal favorite anti-extension based core strengthening exercises, the body saw increases the lever arm relative to a normal plank which makes it suck a whole lot more very difficult.

Obviously I’m not using furniture sliders here but if I were to do the same thing with sliders under my feet on a carpeted surface it would work just as well.

Slider Push-UP
Whether you’re training for a 1-arm push-up or just looking for a great upper body workout, this Slider Push-Up is a quick and easy way to blast your chest, triceps, and shoulders.

Slider Leg Curl

A staple in my training programs regardless of whether I’m travelling or not, the Slider Leg Curl is simultaneously the most effective and horrendously painful way to strengthen your hamstrings (and to a lesser extent your glutes).

Think it looks easy? Try it and let me know how it goes.

Want to invest in a pair of furniture sliders?

You can get them wicked cheap on AmazonHERE.

TRX

TRX Hinge Row

TRX Hamstring Curl with Abduction

Want to invest in a TRX? You can get it on Amazon  HERE.

Bands

sdfds

Get them HERE.

Travel WODS
Travel WODS #1
Instructions: Complete the circuit below as many times as possible in 6-minutes. Rest 2-minutes. Repeat that cycle 1 more time.

• Pro Slider Hamstring Curl x 5
• TRX Inverted Row x 5
• Push-Up x 5
• TRX Bulgarian Split Squat x 5/leg
• Push-Up Plank x 3/side

Travel WODS #2
Instructions: Complete the circuit below as 5 times as quickly as possible. Rest 2-minutes. Complete the circuit 3 times as quickly as possible.

• Pro Slider Slow Mountain Climber x 10
• Banded Single-RDL x 10/leg
• TRX Push-Up x 10
• TRX T x 10
• Reaching Plank x 5/arm

Travel WODS #3

Instructions: Complete the circuit below as many times as possible in 10-minutes.

• Pro Slider Lateral Lunge x 5/leg
• TRX Hinge Row
• Close-Grip Push-Up x 5
• TRX Hamstring Curl x 8
• Reverse Crunch x 5

Travel WODS #4

Instructions: Complete the circuit below as many times as possible in 6-minutes. Rest 2-minutes. Repeat that cycle 1 more time.

• TRX Ab Fallout x 8
• Seated Band Row x 8
• Jump Squat x 5
• Hindu Push-Up x 5

Travel WODS #5

Instructions: Complete the circuit below as 5 times as quickly as possible. Rest 2-minutes. Complete the circuit 3 times as quickly as possible.

• Band Thruster x 8
• TRX Hinge Row x 8
• Push-Up x 8
• Band Goodmorning/Deadlift Combo x 8

Travel WODS #6

Instructions: Complete the circuit below as many times as possible in 10-minutes.

• Forward Lunge x 6/leg
• 1.5 Push-Up x 6
• TRX Row x 10
• Pro Slider Leg Curl x 10

Travel WODS #7

Instructions: Complete the circuit below as many times as possible in 6-minutes. Rest 2-minutes. Repeat that cycle 1 more time.

• Reverse Lunge x 6/leg
• Pause Push-Up x 6
• Single-Leg Hip Thrust x 8/leg
• TRX T x 8

Claim Your FREE Copy of Metabolic Meltdown, My 4-Week Conditioning Course

CLICK HEREto grab your free copy of Metabolic Meltdown and join the Inner Circle.

The post 7 Intense Travel WODS: 15min or Less and Minimal Equipment appeared first on Syatt Fitness.

I send them to my private members-area via email every Friday morning. And over the past few months I’ve compiled a fistful of my best Silver Strength Bullets into one place (here!) and laid them out for you as neatly as possible.

There are 101 — because my marketer friend, David, told me odd numbers are catchy.

I don’t know if that’s true (I’m no marketer) but I did put a buttload (?) of time and effort into these — and they work very well — so I hope you enjoy them enough to plop a couple in your back pocket and save ’em for later.

Listen.

As you’ll see, I’m not trying to sell you anything. These are free, a gift from me to you, because what I want to do — all I want to do — is give you clear, practical, and effective strategies to help you achieve your goals (whatever they may be).

Cool?

Cool.

Here’s your 101 Silver Strength Bullets. And, should you want it, HERE is a free copy of The Metabolic Blueprint — a comphrensive workout manual with 101 of my best metabolic strength workouts for faster fat loss.

Enjoy!

-J

101 Silver Strength Bullets!

1… There’s no such thing as “too much” rear delt work. You can literally train them every day (with varying volumes and intensities) and your shoulders will get stronger, healthier, and more defined. TheBent Over Rear Delt Raise is my go-to exercise for them.

2… Eating fat doesn’t make you fat. The main driver of fat loss is total calories in vs. calories out. I actually explain all of this HERE

so if you’re serious about dropping some pounds and getting more defined give it a quick read.

3… There’s no limit to how much protein your body can absorb. That’s an old myth perpetuated by supplement companies trying to get you to buy more of their protein powder. Plain and simple, if our bodies could only absorb 20-30g of protein at a time and any “extra” went to waste..our species would not have survived, especially considering we used to only eat maybe once or twice a day.

4… The Russian Twist

is arguably the best ab exercise

for rotational core oblique strength and endurance. But most lifters — even coaches — royally screw it up. HERE

is my full video tutorial.

5… The Single-Arm Dumbbell Bench Press (HERE

) lights up your chest, shoulders and triceps but — what I really like — is that it forces your abs to work overtime as they resist the downward rotational forces. So it’s not just an “upper body” exercise. Done properly it’s an unparalleled core exercise, too.

6… The Front Shoulder Raise (HERE

) isn’t new but in this video I outline a small tweak you can make to your hand position so you hit your shoulders better for more strength and muscle definition.

7… The Nordic Hamstring Curl (HERE

) is legitimately the hardest hamstring exercise I’ve ever tried.

8… The Dip  (HERE

) has 2 main variations: chest dips and tricep dips. And in this short video I show you exactly how to do each one from the United Airlines terminal in Los Angeles International Airport. Seriously.

9… Want Expert Advice On Your Squat Technique? THIS

is my best squat tutorial on the internet and walks you through everything — literally — you need to know to keeping hitting new personal records without getting injured.

10… Tight Hamstrings? Try THIS

drill.

11… The Pallof Press (HERE

) is what’s called an “anti-rotation” ab exercise and, if you’re in need of a new way to fire up your obliques (the side ab muscles) you’re gonna love to hate to love this one.

12…The Bear Crawl  (HERE

) is my recent “go-to” warm-up drill because it forces your abs to work on overdrive and it’s also really good for improving shoulder health and function.

13… The Squeeze Press (HERE

) is one of my personal favorite — and most underrated — exercises for not only getting your chest stronger but more visibly defined as well.

14… The Ab Wheel Rollout (HERE

) is arguably the best dynamic anti-extension core exercise I’ve ever tried. It’s also one of the easiest to screw up. In this video I break down the most common mistakes, how to fix them, and what you need to do to recruit the most amount of abdominal muscle fibers while doing it.

15… The Dumbbell Hammer Curl
(HERE

) is [obviously] good for strengthening and shaping/building/toning/etc your arms. But most people royally screw it up which is also why most people don’t see the changes they want in their arms regardless of how many curls they do. In this video I outline the 2 most common mistakes and exactly how to fix them.

16… The Reverse Lunge  (HERE

) is easy on the knees and brutal on the glutes and quads. But there’s a lot of conflicting opinions as to what constitutes “perfect” technique. This is what I think (and why).

17… Sumo Alternating Dumbbell Row  (HERE

) builds

strength

and muscle in your upper back — it also improves your posture — but where it really shines is how much it improves your core

strength

and stability in one fell swoop.

18… The ABC Plank (HERE

) is just evil. That’s all there is to say about that.

19… The Half Kneeling Single-Arm Lat Pull Down  (HERE

) has a ridiculously long and obnoxious name but is one of my favorite exercises for improving your posture and strengthening your upper back.

20… The Band Pull Apart  (HERE

) is one of the simplest, quickest, and most effective ways to keep your shoulders healthy and pain free.

21… Stop expecting progress to be linear. 

You will NOT lose weight every day (or even every week) even if you’re perfect with your diet. And you will NOT gain

strength every day (or even every month) even if you’re perfect with your workouts. So quit getting frustrated and de-motivated when things don’t “work” immediately. It takes time. Be patient. Or else you’re just setting yourself up for failure.

22… Pick ONE program and follow it perfectly for at least 3 months.

Most people jump from new program to new program on a weekly basis. They go “all in” on a workout or nutrition plan for a week — maybe 2 — and as soon as the excitement wears off they bop over to the next shiny thing. Then they get sad and pout and whine and complain that, “nothing ever works for me!” when in reality they just don’t give anything enough time to actually work.

23… Squats aren’t “bad” for your knees 

especially if your technique is on point and you don’t have prior knee pain/injuries. Most lifters who hurt their knees squatting had it happen because they let their knees cave too far inward (called, “valgus collapse) and ended up causing structural damage. But that’s a technique issue – not an issue inherent to the squat because, done properly, squats will help your knees get stronger and injury-free.

24… The Hanging Leg Raise  (HERE

) is incredibly effective but ONLY if you do it properly — obviously. But most people — even coaches — completely butcher the technique. Watch this instructional video to get the most out of it for you and your abs.

25… If You’re Making this Deadlift Mistake (THIS ONE

) you’re short changing yourself and putting yourself at risk of serious injury.

26… The Advanced Side Lying Clam  (HERE

) is a really simple and effective way to get your glutes firing harder which, truth be told, most people need to do more of especially if you wanna be stronger and/or build a more “shapely” backside.

27… The Front Squat to Reverse Lunge Complex (HERE

) is probably the single most brutal exercise combo I’ve ever come up with. Try it near the tail end of your next lower body day and, no worries, it’s totally fine to cuss me out.

28… Creatine: 

is the most extensively researched supplement on the market, is 100% safe, and — if you’re a

strength

nut like me — can dramatically enhance your performance. I use THIS

one because it’s fairly priced and very high quality.

29…Deadlift — Weak Off the Floor? 

For the next 4 weeks I want you to do 3 x 3 broad jumps BEFORE you start your heavy deadlifts. Basically, stand with both feet planted and leap forward as far as you can on every jump. Take 10-15 seconds between jumps and at least 60 seconds between sets. This builds a huge amount of explosive power and will help you get the bar off the floor way faster than usual. It takes advantage of something known as “Post Activation Potentiation” — PAP — which basically primes your nervous system to be more explosive. Here’s me doing a broad jump competition last year.

30…New Ab Exercise:
 
There are several ways to modify the front lever but my progression (HERE

) is the best because I made it up. So, there.

31… Best Exercise for a Round, Juicy Booty?  There’s a lot. Way more than just one. But if you aren’t doing Single-Leg Hip Thrusts(HERE)

you’re short changing your glutes. Also, guys. Just FYI girls like a nice ass, too. So do yourself a favor, get some hip thrusts in, and give the ladies something nice to stare at. 32… A push-up variation that hits the pecs and triceps really well is THIS

one. Try it near the end of your next upper body workout for 3 sets of 8-12 reps. If you can’t do them on the floor then raise your hands onto a higher surface like a bench.

33… If you want to blow your glutes and hamstrings up but need to get in out of the gym fast, try THIS

exercise combo. 3 sets of 6-10 reps per leg is more than enough.
34… Chin-ups with an eccentric emphasis (HERE

) are brutal and — if you can do them with perfect form — they will increase your chin-up

strength

very quickly. Start with 3-4 sets of 2-5 reps and use a 3-5 second eccentric per rep.
35… If you can’t do chin-ups yet, eccentric-only chin-ups (HERE

) are one of my favorite progressions. Basically, jump up to the bar, lower yourself as slowly as possible, step back on the box, and repeat. Start with 2-3 sets of 2-5 reps and use a 2-5 second eccentric per rep.
36… Can’t do a true glute-ham raise with perfect form yet? Try THIS

progression with a PVC pipe. I haven’t seen any other coach use this before and it works very well.

37… Need a more advanced glute-ham raise progression? THIS

one increases the lever arm and drastically increases the difficulty without using any external resistance. I can count on 2 hands how many lifters I know who can do this properly.

38…Full Body Mobility: I use The Yoga Plex

in between “strength sets” as active recovery during my rest periods instead of just sitting around doing nothing. Do 3-4 reps per side then wait 60 – 90 seconds before starting your next strength set.

39… Shoulder Health: 

Most people with shoulder issues have difficulty controlling their scapula (shoulder blades). You can quickly use Scapular Push-ups

in your warm-up to improve your scapular control and keep your shoulders healthy.

40…Squat Mobility:
THIS

is the most in-depth article I’ve ever written on how to improve your mobility for a stronger squat.

41…mDeadlift Strength: Do
Sumo RDL’s

2x/week for 3-4 sets of 8-12 reps. Re-test your Deadlift after 8 weeks and I guarantee your Deadlift will be stronger.

42… Grip Strength: 
Towel Chin-Ups

are the hardest chin-up variation I’ve ever tried and the best at improving grip strength. If you can do 10 of these you’re strong as all hell.

43… For the sumo deadlift…two of my best video tutorials are HERE and HERE
The second one is an older vid (I know I look like a baby) but the info is still wicked important and most people completely screw it up. So watch them both and bookmark ’em for later.

44… For the conventional deadlift… my best video tutorial is HERE

Again, bookmark this one for later.

45… For the sumo deadlift…

the hardest part is usually getting the bar off the floor. The two best exercises to strengthen that portion of the movement are speed deadlifts and 2″ deficit deadlifts.

46… For the conventional deadlift…

the hardest part is usually locking the bar out once it passes your knees. The three best exercises to strengthen that portion of the movement are 2″ raised deadlifts, romanian deadlifts, and speed deadlifts.

47…Speed deadlifts

— some people call them ‘dynamic effort deadlifts’ — quickly improve explosive power and rate of force development. But most lifters neglect them entirely which is, I think, one of the major reasons most lifters never deadlift as much as they’re actually capable. A lot goes into understanding speed deadlifts so I outlined everything you need to know in
THIS

article.

48… Broad jumps,

aside from speed deadlifts, are the best way to improve explosive power and hip drive specifically for the deadlift. Box jumps and squat jumps are ok…but broad jumps force you to generate way more horizontal hip power than vertical jumping variations which is exactly what you need for an elite pull.

49…98% of my clients — myself included — train 3 or 4 times/week.

That’s it. No more. Lot’s of internet experts say you need to train 5, 6, or 7+x/week to build elitestrength and stay lean year round. Not true. At all. Don’t fall into that trap.

50…Sometimes the best way to get over a plateau

is to do a high volume ‘specialization phase.’ So if your bench press, for example, isn’t budging, spend 4-8 weeks using higher volumes and frequencies than normal. Then taper back down to normal and retest. If you did it right you’ll have gotten stronger. Guaranteed.

51… The best set rep scheme? 

3 x 3 (3 sets of 3 reps) is what I call “the nectar ofstrength.” If you really want to spend a phase or two getting as strong as humanly possible, spend a lot of time using 3 x 3 as your set/rep scheme for your main strength movements (squat/bench/deadlift/chin-up/etc).

52… For the squat…

most lifters aren’t sure if they should use a high bar or low bar. I’m a ‘middle of the road’ kind of guy so what’s “best” will depend on you and your individual needs. That being said,
HERE

is my rapid fire breakdown and analysis of high bar vs. low bar squats.

53… After you watch the video above,

keep in mind if you prefer a wider stance you’ll probably do better with a lower bar position. And if you prefer a narrower stance you’ll probably do better with a higher bar position. Bar position — contrary to what most coaches say — largely depends on your stance width.

54…For the squat…

if your ‘sticking point’ is a couple inches out of the hole, use pause squats (hold the bottom position of every rep for 2-4 full seconds — NO cheating!) as your main squat variation for the next 8 weeks and then re-test. Guarantee you hit a new personal record.

55…For the bench press…

if you have trouble stabilizing the bar in your hands — it feels a little shaky or wobbly — think about squeezing the bar as hard as you possibly can. Literally try to choke the life out of it. The increased total body tension will not only make you stronger (seriously) but will protect your shoulders through something called ‘irradiation’ which basically helps your rotator cuff fire more efficiently.

56…For the bench press…

as you lower the bar towards your chest think about bringing your chest to the bar. Literally reach for the bar with your chest. HERE

is an older video I did on this topic several years ago but, still, the information holds true today.

57… For the bench press…
THESE

are the two most common mistakes I see on a daily basis (even among high level lifters). If you’re serious about improving your bench press you need to read this article now.

58… If the bar keeps slipping out of your hands in the Deadlift

it’s not always a grip strength

issue. A lot of times you just need chalk which is why even the strongest lifters in the world use it on daily basis. If your gym doesn’t allow chalk because it makes a mess, THIS

stuff is amazing.

59… Superset the
Dumbbell Squeeze Presswith Push-Ups

for a ridiculous chest and tricep pump. Do 4 sets of 12 reps each. 0sec Rest between each exercise. 90sec rest between sets. Use light weight and focus on feeling your pecs and triceps do the work.

60… For the squat…

think about driving the floor away from you. Hard. Literally, imagine pushing the floor down and away from you as hard and fast as humanly possible. It’s an external cue I use with my lifters and it, without fail, improves maximal force production and strength every time.

61… For deadlifts…

there’s no reason to do more than 5 reps per set. Ever. The point of the Deadlift is to get stronger and more explosive — not build endurance or work capacity (you can do that with other drills safely and more effectively). So keep reps to 5 or less and make sure technique is *perfect.*

62… For shoulder health…

add 3 x 12 facepulls into your workouts at least 2x/week. Keep the weight light and focus on feeling the muscles work.> HERE

is the right technique.

63… For bench press…

think about pushing yourself away from the bar instead of pushing the bar away from you. Literally try to press yourself away from the bar and into the bench. This’ll keep your shoulders in a stronger, safer position while helping you lift more weight. Try it and let me know how it goes.

64…For glute activation…

use the Single-Leg Hip Thrust. It’s wicked easy to screw up, though, so watch THIS

so you don’t make these 3 mistakes. 2-3 sets of 10 reps is plenty.

65… For core/ab strength…
the long lever low tension plank (HERE

) recruits your abs and has better “core activation” than nearly every ab drill I know. 2-3 sets of 10-30sec is what I use.

66… For deadlifts…
THIS

is the most common mistake I see lately, especially in women lifters. Men make it too but, because women tend to be more flexible, they’re more likely to “fall into” this position without realizing.

67… You don’t need to lift as heavy as possible to get stronger.

My best strength gains have always come from lifting in the 80 – 90% 1RM range, making sure to leave one solid rep in the tank at the end of every set.

68… A lot of coaches say, “Abs are made in the kitchen.”

b And, for the most part, they’re right. If your nutrition isn’t in check your abs aren’t going to show. But truth is smart strength training coupled with strategic metabolic conditioning can (and will) make your abs “pop.”

69… You can’t choose where you want to lose fat. BUT you can choose where you build muscle

through targeted strength training. And if you want a spot (or spots) on your body to get more defined, hit it 2-3x/week in the gym.

70… Jumping is NOT for burning calories.

It’s great for building explosive power. Improving your athletic performance. And, sparingly, in metabolic conditioning circuits. But doing it for high reps (more than 20) or long periods of time is not only dangerous, it’s a waste of your time. If you really want to burn calories (and fat) try kettlebell swings — they’re low impact and have a huge metabolic ramping effect.

71… Want to learn how to design an elite strength training program? Read THIS.

72…”Wait for the last second before the Kettlebell hits you in the junk,”

is my favorite coaching cue — works for both men and women — to make your KB Swing, literally, perfect. I outline exactly what it means how to use it HERE.

73… You should do, at least, 2 metabolic strength circuits every week.

They don’t need to be long — 5 minutes is plenty — but they do need to be intense and you should be sweating when you’re done. Need new ones to try? HERE

are 101 free metabolic strength circuits I threw together as a gift for you. They’re “on the house,” as they say, so enjoy.

74… Diet soda isn’t “bad” for you

 — there’s a lot of research showing it’s incredibly beneficial for fat loss and, to date, there’s no data showing it’s dangerous — but I also try to limit diet soda to only a couple per week because I don’t feel my best (and maybe this is just psychological) drinking too much from a can.

75… Are planks too easy for you?

Increase the lever arm and challenge your abs 10x more by making THIS

small tweak.

76… When You Deadlift is the Bar Slipping Out of Your Hands? 

It might be because you’re gripping the bar too high in your palm. Watch THIS

video to see what I mean (and how to set your grip the right way).

77.. .Can’t Do a Chin-Up Yet? 

Start with the Eccentric-Only variation (HERE

) It trains your neuromuscular system to control your body through a full range of motion without focusing on the concentric portion of the movement. If you can’t do a full chin-up yet this is by far the best place to start. I recommend 3 x 5 starting with a 3 second eccentric (lowering) portion on every rep.

78… Need a Harder Chin-Up Variation? 
Give 1.5 Chin-Ups (HERE)

a shot. They build both dynamic and isometric strength and force you to control your body better than pretty much every other variation. If you can do 3 x 6-8 perfect reps you are very advanced.

79… For Faster Fat Loss: 

Fasting 1-2 days per week increases catecholamines and drives you into a big calorie deficit (which is a good thing, for fat loss). You don’t need to do this forever (I don’t) but having short phases with 1-2 full fast days per week will force your body to burn fat fast.

80… Quick “Trick” to Increase Your Bench Press: 

most lifters (coaches, even) grip the bar wrong by placing it in the middle of their palm — big mistake. Because when the bar is in the middle of your palm your wrist bends backwards (which forces a huge energy leak) so you can’t lift as much. Instead, grip the bar as low in your palm as possible so it’s close to the base of your wrist — this way there’s no loss of force which allows you to handle and press heavier weight.

81… Deadlifts Feel “Weak” Off the Floor? 

Try doing 3 x 3 broad jumps (jump forward as far as possible) before you deadlift. Broad jumps prime your nervous system to fire more quickly and powerfully, so by the time you deadlift you’ll be able to recruit more muscle fibers and force them to contract at a higher frequency which will help you get the weight off the floor much faster than usual.

82… Ever Tried the Nordic Hamstring Curl? 
THIS

is, I think, the single most challenging hamstring exercise in the world. Let me know how it feels if you actually end up giving it a go

83… Have the Munchies & Can’t Stop Snacking? 

Granny Smith apple and cold seltzer. Try it. Guarantee it blunts your hunger and — best part — only 80 calories (depending on size of the apple). Plus I love apples and seltzer so it’s actually enjoyable.

84… ‘Nootropics’ are supplements that boost your mental concentration: 

and while most don’t actually work (and are a huge waste of cash) there are some that legitimately enhance your concentration and productivity. Before you buy one, though, read THIS 

unbiased review.

85… Must Read for Fitness Junkies? 

Fat Loss Happens on Monday (HERE

) is one of the only “mainstream” fat loss books I recommend because instead of telling you “what” to do it shows you “how” to do it. Big difference between the two and, in my opinion, much more effective. The author, Dan John, is also one of the best coaches in the world. 

86… Most Lifters Have Tight Adductors and Don’t Even Know It: That’s why nearly all of my warm-ups include the Split Stance Adductor Mobilization  (HERE

). 1 set of 8-10 reps per side is plenty before you workout.

87… The Split Stance Deadlift

is one of the most underrated exercises in the world. It lights up your posterior chain (glutes, hammies, erectors) and forces your obliques to work overtime. If you haven’t tried it (HERE

), give it a shot in your next workout.

88… Cable Lumbar Hyperextensions
(HERE

) are a very

advanced drill and should only be used by high level lifters. If you fit that category and want to take your Deadlift to the next level, try them near the end of your next lower body workout.

89… The #1 Reason Most People Never Achieve Their Fitness Goals

has very little to do with following the “perfect” workout or “ideal” nutrition program. It has much more to do with something a little deeper. I explain it all HERE.

90… Reverse Hypers are One of the Best Exercises to Fix Lower Back Pain

so I do 100 reps with my bodyweight every day. HERE is how I do it.

91… I Honestly Believe the More Women Dive Into Strength Training 

the more they will realize how strong they truly are. HERE

is why I think every woman needs to strength train.

92… Cranky Shoulders?

Start doing Face Pulls (HERE

) at least 2x/week. Don’t do them to failure — just enough to feel the muscles working.

93… Does a Good Workout NEED to Make You Sore? 

No. Not at all. There is legitimately no scientific evidence showing soreness leads to better results. Don’t believe me? Read THIS.

94… Want a Killer Shoulder Workout? 

Tri-set these three exercises at the end of your next upper body workout. No rest between exercises. 75 seconds rest between circuits.
Arnold Press: 3 x 8

• Seated Lateral Raises: 3 x 8
• Standing Lateral Raises: 3 x 10

95… The Goblet Squat with Pulse

is one of the most deceivingly challenging drills I’ve ever used. It lights up your core and forces you to improve both lower body strength and mobility at the same time. HEREis how you do it.

96… Want to Light Your Lower Body (Glutes & Hammies) Up?

Try the Single-Leg RDL to Reverse Lunge Complex (HERE). Fair warning, you’ll be walking like a penguin for a week.

97… Ever Tried the Farmers Walk Challenge?

Pick 2 dumbbells that are roughly your 5RM DB Bench Press. Pick ’em both up (1 in each hand) and walk for as long as possible. Rest 3 minutes. Try again. Beat your score. Brutal way to finish any workout while building serious strength and muscle.

98… Want to Burn a Metric Ton of Calories? 

Try any one (or all three) of THESE 

new barbell complexes.

99… The Lateral Lunge with Pulse 
(HERE

) is as “bang for your buck” as you get. It improves hip and ankle mobility, core stability, deceleration, frontal plane stability, and overall athleticism. If you haven’t tried it…try it.

100… TRX Rows Are Great (But I Like This Variation Better):

I call it the Hinge Row (HERE) and it hits your upper back waybetter than a normal TRX Row. Plus, it has the added benefit of actually being better for your scapular health and function.

101… If You Aren’t Having Fun with Your Workouts

you’re doing it wrong.

7 Bonus Silver Strength Bullets 

(For Funsies and a Giggle)

102… Every time someone

does an ab exercise lying on the bench press a baby unicorn dies.

103… Lateral lunges

double as an effective method to pick your wedgie without using your hands. (Thank me later.)

104… Wearing a lifting belt

while doing bicep curls is the gym equivalent of wearing a Bluetooth headset when you aren’t on the phone.

105… Chalk makes you stronger.

So always be sure to apply liberally and, remember, the more chalk you use (and the bigger the mess) the stronger you’ll be.

106… Kipping pull-ups

were invented by Adolf Hiter. Saw this on the History channel.

107… Lifting the bottom of your shirt

to wipe the sweat off your face while looking in the mirror is the universal symbol for “checking to see if I have abs yet.” (I do this one all the time.)

108…For both men and women

(but especially men) if you plan on doing bicycle abs and wearing short shorts, underwear is obligatory.

Do You Want 101 Metabolic Strength Workouts For Faster Fat Loss (FREE)!?

If not, no worries.

If yes, great!

Because I’ve put together a free manual (The Metabolic Blueprint) with 101 of my all-time best metabolic strength workouts so you can burn fat, build strength, and improve your athleticism in the same workout.

If you want to grab you free copy, simply “internet punch” THIS

(I’ll quickly guide you through the interwebz on a lightning speed magic carpet), plug in your best email (no worries, I won’t spam you, scouts honor), and I’ll send your copy over in less than 60 seconds.

Cool?

Cool.

Talk soon!

-J

PS just in case you missed it, HERE

is where you can grab your free copy of The Metabolic Blueprint.

PPS love you.

PPPS sorry if that was too soon.

PPPPS seriously, though, I love you.

The post 101 “Silver Strength Bullets” to Build Strength & Burn Fat Fast appeared first on Syatt Fitness.

The risk:reward just isn’t worth it for them and, realistically, they have much more important things to develop (core strength and control, hamstring & glute strength, blah blah blah).

That being said, if you’re an advanced deadlifter trying to take your deadlift towards the elite end of the spectrum, this exercise will give you a tremendous advantage.

Because — and I explain this in the video — most lifters actively avoid any exercise that trains their back in lumbar flexion.

That’s a mistake.

Because if you’ve ever missed a deadlift or grinded through near max weight, you know just as well as I do your back is probably going to round.

Sometimes a little.

Sometimes a lot.

Either way, actively avoiding low back flexion in your training (as an elite lifter, not a general fitness enthusiast) isn’t doing you any favors. And, in my opinion, you’re a lot less likely to hurt yourself (and a lot more likely to lift heavier weight) by strategically training your lower back in its weakest position.

Some will agree.

Many will disagree (I’m wicked excited to see the comments section!).

Regardless, I hope you find this video helpful and, as always, if you have any questions or comments post ’em below.

New Deadlift Drill for Advanced Lifters:

Cable Lumbar Extensions

Watch the whole video — don’t skip around!

Have You Read The Deadlift Bible?

(It’s Free)

Downloaded and read by nearly 10,000 lifters,

The Deadlift Bible

is my own creation complete with 4 instructional video tutorials and an entire manual outlining optimal deadlift technique, progressions, programming, and more.

CLICK HERE TO DOWNLOAD YOUR

FREE DEADLIFT BIBLE

The post New Deadlift Drill for Advanced Lifters: Cable Lumbar Extensions appeared first on Syatt Fitness.

They get a bad reputation — especially among some of the fitness goo roos — but rapid fat loss protocols actually work pretty damn well.

Are they for everyone?

No.

Should they be done for long periods of time?

Absolutely not.

Are they comfortable or fun?

Lol, no.

BUT…

Used carefully and sparingly, rapid fat loss protocols work very well, especially for people who thrive on short bursts of strict dieting to see faster results with minimal time investment.

But What About Muscle Loss?

Studies have shown rapid fat loss protocols lead to greater loss of lean muscle mass compared to slower, more sustainable approaches.

So shouldn’t we stay away from rapid fat loss protocols if we know we’re going to lose more muscle?

No.

Because we DON’T know we’re going to lose more muscle. The “proof” that rapid fat loss protocols cause more muscle loss comes solely from the specific methods in which the researchers structured their protocols.

And, as I discuss in the video below, there’s more than one way to skin a cat.

A lot more.

And after several years of experimenting with various rapid fat loss protocols on myself and

my online coaching clients

I can confidently say there are many ways to structure rapid fat loss so you maintain your muscle mass and maintain (or even gain) strength while losing fat and increasing motivation.

I don’t have any published research to support me. And, for that reason, some will immediately discount what I say. And I’m fine with that. Because, plain and simple, rapid fat loss protocols work and they work very well. Whether or not you decide to give it a shot and see for yourself is far beyond the scope of this article.

So take it or leave it. I’m not here to convince anyone to change their mind. I’m just here to share my perspective, give you my thoughts, and hopefully help some people along the way.

Rapid Fat Loss

It Actually Works Pretty Damn Well

Want to Learn How I Design Successful Rapid Fat Loss

Protocols for My Clients?

Over the next month I’ll be sharing some of my most successful strategies for implementing rapid fat loss protocols within my private coaching clients’ programs.

They aren’t ‘hidden secrets’ or ‘magical sorcery.’ They’re just basic, simple, and effective tactics to use rapid fat loss safely and efficiently while continuing to gain strength and improve your body composition.

If you don’t want to see them, no worries. We can still be friends if you want.

But if you do want to see how I structure rapid fat loss protocols, plug your name and email — like, a real one so I can actually send you the info — into the magical form below.

Once you hit “sign up now,” your information will take a magic carpet ride through the internet machine and land right in my inbox so I can send you everything over the course of the next month.

Oh! If you put your info in and it says “you’re already subscribed” then, no worries, you’re already on my list and I’ll send you all this stuff no matter what. Sound good? Good.

Here’s the form (and talk soon!)

Name:

Email:

 

The post Rapid Fat Loss: It Actually Works Pretty Damn Well appeared first on Syatt Fitness.

She’s actually making several mistakes (shoulders way too far back, hips too low, forgot to put on clothes before going to the gym, etc) but those are topics for a different day.

Today we’re focusing on one mistake. A big one. Arguably the most common deadlifting mistake I see among women — even advanced — lifters.

I’ll explain everything in the video so make sure you watch it from start to finish (don’t skip around or I promise you’ll miss a big piece of the puzzle) but this mistake, if not addressed, will dramatically increase your risk of lower back pain/injury and definitively keep you from hitting big personal records. 

It’s a simple fix in theory but, practically, it’s harder to ‘stick.’ So pay attention. Listen closely. And watch the video the whole way through. 

If you have any questions post ’em in the comments section and I’ll get back to you as soon as possible.

The MOST Common Deadlift Mistake Women Make (And How to Fix It)

Have You Read The Deadlift Bible?

(It’s Free)

Downloaded and read by nearly 10,000 lifters,

The Deadlift Bible

is my own creation complete with 4 instructional video tutorials and an entire manual outlining optimal deadlift technique, progressions, programming, and more.

CLICK HERE TO DOWNLOAD YOUR

FREE DEADLIFT BIBLE

The post The MOST Common Deadlift Mistake Women Make (And How to Fix It) appeared first on Syatt Fitness.