#AskKenneth 120: Training Tips For My Team Members.
Training Tips For My Team Members.
I don't treat my clients as clients.
If people are training with me and under my supervision, they are members of #TeamKenneth.
We are a team.
We support each other.
We learn from each other.
I would like to share some training tips, then they can learn from the someone's mistakes.
1. Back Squat
As I said before, Back Squat is not for everyone. Depends on the individual.
I just stop a team member to do Barbell Back Squat today, because his body is not designed for it, and just something is wrong.
Personally, I think Front Squat is more suitable for him.
That's why I encourage you to send me more training videos, then I can analyze your problems.
Front Squat Technique:
Key 1: Brace your abs before you lift up the barbell off the rack.
Key 2: Do not arch your back too much.
Key 3: Bend knees first when you're doing Front Squat
2. Inclined Bench Press
Key 1: Use your legs to drive
You must use your legs to do bench press or DB press.
Key 2: Fix your lower body then press. If you cannot activate your lower body, DON'T press!
Key 3: Drop your shoulders before lowering down the weight
Key 4: Retract your scapulae at the bottom of ROM.
Your goal is to perform 4 sets x 8 reps x 60kg
If you are sturggling at 3rd set, you only can lift 6 reps,
Then rack the barbell, take 5kg off, then do the rest of the reps.
How about 4th set?
Press 55kg x 10reps, try your best to complete 10 reps.
What if I only can lift 6 reps again,
Because this is the last set, I suggest to take 10kg off
rest 20sec, Then press as many reps as possible to finish the set.
CHASE FOR THE PUMP!
Reverse Flye, Lateral Raises & Frontal Raises
Key 1: Control the weight
Key 2: Makes light weight feeling heavy
Key 3: DO NOT use momentum to lift up the DBs
Key 4: Control the DBs down slowly
Key 5: Lift elbows up, rather than lift DBs up.
Key 6: Open your arms wider!