The Key To Unlock Your Squat

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If you want to be an all around stronger, more powerful, and more dynamic athlete, then squatting in some form must be in your  present training regimen. As critical is this exercise is, it absolutely amazes our team how many athletes and “weekend warriors” alike hate and even try to avoid the squat. Yes, we know that squatting is hard but with a few simple and helpful hints you can master this key exercise and start to push some serious weight!

How is your mobility??

We could talk squatting technique until we are blue in the face, but the fact of the matter is that until  you are proficiently mobile in your hips, ankles, and thoracic spine, it will be extremely hard to improve your squat technique. Whether your heels come off the ground, your knees cave in, you have bad posture, or your hips round at the bottom,all problems of the squat and any exercise for that matter stem from MOBILITY. Although often neglected, mobility should be at the forefront of training. The more mobile an athlete is, the more powerful they will become!

How can I fix my mobility then??

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Proper mobility stems from what we like to call corrective exercises . Correctives help to improve deficiencies  in movement patterns that will allow us to improve mobility. Since we are talking about the hips, ankles and thoracic spine we will highlight a corrective from each category to get you started towards improving your mobility.

Half Kneeling Hip Flexor Stretch

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Tight hip flexors are an area of improvement for most athletes and your hips are vitally important especially if you want to become a better mover. To perform the half kneeling hip flexor stretch, get down on one knee and raise both arms into the air. Next lean your hips forward keeping an upright torso to stretch your hip flexor muscles. Hold this stretch for 15 to 20 seconds then perform on the other side.

Wall Ankle Stretch

Standing soleus stretch

Perform the wall ankle stretch by first standing in a split stance with the “up” foot six inches from the wall. While holding the wall, keep your up foot flat on the ground and work to press your knee to the wall.  When you can successfully press your knee to the wall, move your foot slightly back and perform again.

Perform exercise 2 sets of 10 repetitions( 2×10) per  leg

Kneeling Thoracic Stretch

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Get on your hands and knees and  beginning with your right arm, reach through between your hands and knees to your left side and hold for 4 seconds to stretch your thoracic spine. Next perform on the other side.

Perform 2×5 each side

These tips are vital in getting more mobile in your squat. perform these corrective exercises each day and watch those squat numbers go WAYYYYY up!!!

~ Swxlller

The Risk of the Quick Fix

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Oh, the quick fix… that magic pill and potion or “secret remedy” that people search for to achieve perfection. While the pursuit of perfection is an admirable goal, problems arise when people are too impatient to work for it. Steroids and performance enhancing drugs are nothing new, but in our opinion the rise of social media is causing more average people to put themselves at huge risks that have proven to be fatal in some cases.

Butt Implants and Synthol

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Photoshop has become dangerous in that it gives depictions of models and athletes alike to have the “perfect” body or physique. Coupled with people’s desire to meet this unattainable level, some people resort to the practice of enhancing their bodies with unsafe and unknown substances to help them achieve their perfect physique. Most times than not these results are completely unrealistic and when you have ladies with dump trucks supported by stilts and guys with 21 inch arms on 16yr old boy forearms.

These practices have left countless number of people in the hospital paying thousands of dollars for corrective surgery with permanently disfigured bodies that they will have to live with for the rest of their life. The question that one will have to ask themselves is are the practices really worth it?? Are you willing to sacrifice your life for 15 seconds of fame??

The truth is that there is no quick fix to performance or aesthetic goals that will not be paid with a price. Dedication, hard work, and consistency are the keys to success in any training program regardless of one’s individual goal. Ladies you want to turn heads?? Get in the gym, eat right, do it for a long time. Guys you wan to get to that next level?? Get in the gym, eat right, and DO IT FOR A LONG TIME. Rome wasn’t built in a day and you won’t be either. The freak athletes that you see on social media put in the work to get to where they are. They put in the time to be great and you won’t be the exception. And to the ones who are on these substances… oh they always get exposed.

Save yourself time, heartache, and in some cases your life by TRUSTING the process.

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The 5 laws to Build Quality Muscle- Law 4: Patience

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Law 4: PATIENCE: Trusting the Process

In this week’s addition to the 5 Laws to Get Quality Muscle we look at Law 4: PATIENCE. Patience? One might ask, what does being patient have to do with building muscle and helping me reach my goal.

Well, lets start with the cliché saying, “Rome wasn’t built in a day.” Neither will this masterpiece of a body you are looking to achieve. Research has shown that for any particular adaptation process to occur with the human body as it relates to diet and exercise takes 21-28 days. Simply put, on average, it takes a minimum of one month of consistent training and eating a well balanced diet before you will notice a transformation in how you look or feel. Now, this is only the average timeframe, so since all of us are different, the adaptation process may take less for some while taking longer for others. Knowing this piece of information, when setting fitness goals allow a minimum of 90 days or three months to see significant transformations within you. Reason being is because you ensure that new habits have been created, and the additional days allow you to improve upon the new positive habits you have created. Thus resulting in an eye opening lifestyle that you were not accustomed to in the month’s prior.

But Swxller, I want results and I WANT THEM NOW! We hear you and we understand the eagerness, but understand that value, prestige, and wealth is built over time. Your body is the most expensive, sought after luxury in this world, so treat it as such. This is your temple, so let’s invest in it! Let’s look at the bigger picture of how we want to look, move and feel when we are 40, 50, 60+ years old. Forget about not fitting into this dress or having huge arms on the beach this weekend. Let’s be the one that a teenager or mid-20 year old can’t keep up with. THERE ARE NO SHORTCUTS IN LIFE! Will trusting the process and being patient be rough? Of course, wasn’t winning that championship tough? What about getting your degree? What about buying that house or new car? How about that relationship that was everything, but ended? You made it through; you came out stronger, and better than before, but it all took time to get to where and what you wanted. Reaching you fitness goals won’t be any easier, but it will be worth it. Share your struggles with friends, family or even us. We have been there; we know what it feels like when you have reached your breaking point. What makes us who we are is how we attack those obstacles and barriers head on. I’ll end on this note, for those reading this that are on payroll somewhere, you get paid, bi-weekly, monthly, semi-monthly, etc. Point is, you put in the work and you receive the compensation. Same rule applies here, trust the process, put in the work consistently with diet and exercise and you will receive the benefits every 3-4 weeks of each training block.

Patience = Consistency, not perfection

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SWXLLER