How To Perform Deficit Deadlift With Perfect Form Deficit Deadlift is an effective deadlift variation to increase leg and back strength. Top 10 Coaching Tips: 1. Standing on the weight plates or box (not too high). To extend the range of motion from the floor to knees position. 2. Pronated grip (overhand grip). I don't suggest mixed grip for the Body Composition trainees. 3. Tense your lats and retract your scapulae. 4. Back straight. Don't round your back. 5. Leg drive! Push

#AskKenneth | REBOOT UPDATE 60 hours fasting has completed. Now is Sunday morning at 9am. I just finished my olympiclifting session, I did clean & jerk x 225lb. I think I had an awesome training session with a clear mind this morning even I was fasting for more than 50 hours. I really felt energetic when I was at the gym. After 60 hours, I don't feel like eating this morning. I am not hungry at all. It is my 4th time to do Reboot. However, this time I don't have any pressure

#AskKenneth | Jason’s Transformation Story in 16 weeks Im 28 , an ICU nurse which requires shift work, a father of a 1 year old kid The story begins in mid Aug of 2018, my best friend told me he is going to get married and Im going to be his groomsman. This was a good news to me but bad news came, I could not fit in the suit he provided, even the biggest XXL size. I was 82kg by that time Actually, I was not very lazy, I went to gym regularly for the past few years, but I hav

Shit Happens I injured my lower back on Monday morning before going to the gym. I knew it was pretty bad. I couldn't bend my back at all. I planned to do weightlifting; apparently, I had to change my plan. Did I take rest at home? Yes. I took rest at home after my workout. I barely walked to the gym and do a lot of mobility work and walked on the treadmill. I did treatment on Monday, Tuesday and Wednesday. I kept going to the gym to do what I can do with limited movement. It

#AskKenenth | 5 Tips To Build Impressive Biceps 如何建立肱二頭肌的五個重要提示 1️⃣ Train biceps at the end of each session. 2️⃣ Train biceps x 16-20 sets a week. It means you train 2 difference exercises x 3 sets in each session x 3 sessions. Then you finally will finished 18 sets a week. 3️⃣ Train biceps with low intensity with Time under Tension #TUT & Full Range of Motion #ROM 4️⃣ Train with different grips/ angles/ equipment supinated, pronated & neutral grips. standing, seated, incli