It’s time for another weekly installment of The Weekly Roundup: The Things That Didn’t Suck. Each week I’ll feature 3 awesome articles that I read during the week that I feel everyone can benefit from, then some random highlights and lowlights from the week for some extra news. Each week you can expect to get quick access to impactful info and learn something new. A lot of stuff on the web just sucks – but not this stuff! Want on the list? Submit your best stuff to firstname.lastname@example.org!
The first key to waking up your glutes is remember how to squat. There is one big concept: you don’t squat ON your legs like an accordion, you squat between your legs. I teach this with two drills. First, stand tall and hold a weight (a light dumbbell is all you really need) in your hands straight down. Your hands should be just inside your legs. Now, squat down feeling your hands then forearms then upper arms push the thighs apart as you “find space” between your legs.
This skin on skin contact will allow you to trust yourself to slide your body between your legs. I call this the Potato Sack Squat because it looks like how you gently put a heavy sack on the floor. For many, this single exercise will illuminate the road for future squatting.
The next, of course, is the Goblet Squat. I came up with this exercise years ago attempting to teach a deep, authentic squat to a group of 65 fourteen year old athletes. It is this simple: hold a weight in front of your chest. Now, using your right elbow, push your right knee out. Then, use your left elbow to push your left knee out. Then, make your chest tall and, congrats, you are in a deep squat.
Written By: Dan John
Published By: DanJohn.net
Coaching: Sometimes You Just Might Not Be A Good Fit
The fact of the matter is that sometimes you might need to regress before you make progress, and this isn’t a bad thing at all. It is proper coaching, and proper learning. I hope this person realizes this at some point. People become the best by mastering the basics and going from there, and sometimes this does involve regressing before progress is made.As coaches, we want to be able to help everybody. But that’s not how it works. Sometimes you just might not be a good fit. I didn’t take offense to her email at all. I wished her best of luck, and encouraged her to keep working on what I had given her. As a coach, do your best job, stay true to yourself, and you will be able to sleep at night, no matter what.
Written By: Meghan Callaway
Published By: MeghanCallawayFitness.com
Drop the Fat, Chase Relative Strength
The constant chase to throw more weight on the bar with a progressive-overload-or-die mindset will eventually bite you in the ass. Especially when it causes you to lose sight of other things and you end up fat and unhealthy.
There are a lot of strong guys out there, but how many of them look and feel like crap because their body fat percentage more closely resembles the hospitalized obesity ward rather than an elite level athlete?
Written by: John Rusin
Published by: T-Nation
IN CASE YOU MISSED IT:
STREAM EPISODE 10 OF THE SAVED BY THE BARBELL PODCAST!
Episode 10 of the podcast went live on Tuesday! Did you miss it? Listen here as we welcome a very SPECIAL GUEST, Zach Homol, to the show! Zach is a gym owner and world-record holder who brings his fire, passion and knowledge to our show and drops endless amounts of knowledge bombs! Stream using the link above!
Get the weekly roundup and more delivered to your inbox weekly!
Bonus: Subscribe below and I’ll send you over my 101 Squat Variations interactive eBook and presentation to help you find a safe and effective way to squat!