#workhardnot

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Work mood.preparing some cool routines.#dj #djlife #djset
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Hard work > Talent - - - #workhard #suit #summerlook
Week 6 of the 10 week cycle. I missed the discipline of sticking to a program. It gives me focus and confidence although I'm very tempted to max out everyday. 133X5, no belt and no straps. Need to work on my breathing though. #liftingwisdom #liftingmotivation #adidaspowerlifting #chucktaylors #dumbbells #strengthtraining #strength #weightroom #weighttraining #liftweights #liftingweights #trainingfacility #powerblocks #doylewvf #getbig #grind #pumpingiron #workhardnot #sweat #fitnessapparel #deadlift #musclegrowtho #traps #doyouevenlift #deadlift
Throwback to 2015 when I just started lifting with barbells in my apartment complex gym. It had minimal facilities with an 8 kilo barbell and rubber weights. There was no squat rack and hence had to clean the weight for front squats. Cringe worthy form lol. But hey, you gotto start somewhere.. #liftingwisdom #liftingmotivation #adidaspowerlifting #chucktaylors #dumbbells #strengthtraining #strength #weightroom #weighttraining #liftweights #liftingweights #trainingfacility #powerblocks #doylewvf #getbig #grind #pumpingiron #workhardnot #sweat #fitnessapparel #deadlift #musclegrowtho #traps #doyouevenlift #deadlift
Fat grips or big grips as you call them are great for activating your forearms and improving your grip for any barbell or dumbell movement. They're cheap durable and useful. On a side note, back to clocking macros (as much as I dislike it). Two kilos down in three weeks. Strength seems to be okay. #liftingwisdom #liftingmotivation #adidaspowerlifting #chucktaylors #dumbbells #strengthtraining #strength #weightroom #weighttraining #liftweights #liftingweights #trainingfacility #powerblocks #doylewvf #getbig #grind #pumpingiron #workhardnot #sweat #fitnessapparel #deadlift #musclegrowtho #traps #doyouevenlift #deadlift #dadforearms
92% 3x3 467 definitely wasn't as hard as I thought it was going to be😁. Keeping my head down and just training fuck everything else. @spudincstraps love y'all's 2 ply knee sleeves @mbslingshot love y'all's knee wraps💪 @dhatchtwc thank you for calling me a pussy, you got me out of that average mindset real quick. @schrodingers__katt Shout out to my girlfriend for being here at the gym with me and helping me wrap and record. You're the bomb baby😘 #dumbbells #strengthtraining #strength #powerlifting #weighttraining #liftweights #liftingweights #menwholift #trainingfacility #powerblocks #getbig #grind #pumpingiron #workhardnot #activewear #active   #squat   #musclegrowth #goals #potatobody #fuckyoutermination #instadaily #musclegain #cleaneating #exercise   #gains
As a habit I make sure to hit the gym post a night of partying. It serves as a hangover cure and helps bring focus to what would otherwise be a sluggish day. Deadlifts-104X10X4. Words cannot describe how washed out I was after the 4th set. #liftingwisdom #liftingmotivation #adidaspowerlifting #chucktaylors #dumbbells #strengthtraining #strength #weightroom #weighttraining #liftweights #liftingweights #trainingfacility #powerblocks #doylewvf #getbig #grind #pumpingiron #workhardnot #sweat #fitnessapparel #deadlift #musclegrowtho #traps #doyouevenlift #deadlift
Program called for 92% max deadlift (460lbs) for 10 singles. Personally I hate singles so If I can I do 5 doubles. On my 5th set I was so ready to deadlift I forgot my belt, and honestly I'm surprised I was able to hit both reps. Core strength matters..... Anyway used straps for my last 2 sets because my bicep was tight. Lmao look at the second video 😂😂 RAW! @legionstyleandfitness #dumbbells #strengthtraining #strength #powerlifting #weighttraining #liftweights #liftingweights #menwholift #trainingfacility #powerblocks #getbig #grind #pumpingiron #workhardnot #activewear #active   #squat   #musclegrowth #goals #potatobody #fuckyoutermination #instadaily #musclegain #cleaneating #exercise   #gains
FIRST SNATCH IN 6 MONTHS!!🏋🏿🙌🏾🤗 The road was long and full of frustration and impatience. Very bad impingement in both shoulders. In the beginning she literally struggled to get a foam roller overhead, but TRUST in the process was always there and in the end we have almost come full circle. After trying to barter down her recovery time or exercise choices 😫. Today was definitely a good for us both. The look of pure joy and happiness at the end of the video is all I need to keep me going. @vera.horavova well done, and This is just the beginning. 🏋🏿💪🏾 DM with questions or for advice. . . . . . . . . #dumbbells #strengthtraining #strength #sports #weightroom #weighttraining #liftweights #liftingweights #womenwholift #womenlift #girlslifttoo #girlslift #trainingfacility #girlswholift #weightlifting #clean #grind #benchpress #squats #workhardnot #sweat #deadlift #olympicweightlifting #crossfit #active #deadlift #musclegrowth #goals #snatch #functionaltraining
Box Squats are a great variation to learn control in the squat movement. It forces you to engage your hip drive to push the weight up versus the knees, which is a common beginners mistake. Add them to your arsenal for sure. #liftingwisdom #liftingmotivation #adidaspowerlifting #chucktaylors #dumbbells #strengthtraining #strength #weightroom #weighttraining #liftweights #liftingweights #trainingfacility #powerblocks #doylewvf #getbig #grind #pumpingiron #workhardnot #sweat #fitnessapparel #deadlift #musclegrowtho #traps #doyouevenlift #deadlift #dadforearms
Our girl @rheeeee working on those gains 💪🏼
3x3 456lbs 90% max I believe in recording the first and last set to identify weak spots and to see which muscles fatigue first so that I can train them and make them stronger. #dumbbells #strengthtraining #strength #powerlifting #weighttraining #liftweights #liftingweights #menwholift #trainingfacility #powerblocks #getbig #grind #pumpingiron #workhardnot #activewear #active #squat   #musclegrowth #goals #potatobody #fuckyoutermination #instadaily #musclegain #cleaneating #exercise #gains
Injuries. The pic is that of an ankle sprain from 2015. In the last 4 years, I've had 3 major injuries. And numerous minor ones. The major ones were a tear in the lateral muscle in the upper back(during a power clean), a ligament tear in the hip(during a deadlift) and a severe tennis elbow in my right hand(doing chin ups) . Looking back, all of them could have been avoided. They were a result of sheer callousness and lack of a proper warm up. Now sometimes fate just wants to screw you over and you get injured. In all other cases, it can be avoided. Things to remember. 1. Never break form. Be aware of when you are breaking form. Unless you are in an actual meet or competition, if your form is breaking, that's not the weight you should be lifting. 2. Never neglect warm-up. I tore my upper back while cleaning a weight 25% of my max,without a warm up. 3. A PR is not worth your spine. Even if you are a professional preparing for a meet. Don't push your PR more than once in 10 weeks. 4. Listen to your body. If parts are hurting, don't push it. Especially if you're in your 30s like me and not on PEs aka gear aka steroids 5.See a doctor. This goes without saying. Listen to the doctor. The latter is key. 6. Take as much time off as required. I cannot stress this enough. Your strength is not going to vanish in two months. And neither will your gains. Maybe you'll be a bit out of shape. Who cares, your health is paramount. Enjoy lifting. And be injury free! #liftingwisdom #liftingmotivation #adidaspowerlifting #chucktaylors #dumbbells #strengthtraining #strength #weightroom #weighttraining #liftweights #liftingweights #trainingfacility #powerblocks #doylewvf #getbig #grind #pumpingiron #workhardnot #sweat #fitnessapparel #deadlift #musclegrowtho #traps #doyouevenlift #deadlift #dadforearms
Buck furpees 😭😣🏋🏻‍♀️ Our workout today was an EMOM for 20mins Odd minute: 10 hang power cleans Even minute: 10 burpees I never thought I would say this but this was one of the toughest workouts for me especially with the humidity making me wheeze the whole time😒 but I did it! 🙌🏼 #buckfurpees #fuckburpees #dumbbells #strengthtraining #strength #wednesday #weightroom #weighttraining #liftweights #liftingweights #womenwholift #womenlift #girlslifttoo #girlslift #trainingfacility #powerblocks #getbig #grind #benchpress #pumpingiron #workhardnot #sweat #fitnessapparel #activewear #active #deadlift #musclegrowth #goals
Balancing work, family and workouts is an intricate game of time management. I keep my workouts under an hour these days and focus on quick, intense, bang for a buck movements. One arm deadlift holds are great to build your grip and forearms and they can be quite taxing on the core if done right. Been doing these every day for three weeks now. Could only do the barbell when I started but now I can hold 40 kilos for 20 s in each hand. Highly recommended. #liftingwisdom #liftingmotivation #adidaspowerlifting #chucktaylors #dumbbells #strengthtraining #strength #weightroom #weighttraining #liftweights #liftingweights #trainingfacility #powerblocks #doylewvf #getbig #grind #pumpingiron #workhardnot #sweat #fitnessapparel #deadlift #musclegrowtho #traps #doyouevenlift #deadlift #dadforearms
Rhode Island people don’t know how much we New Jersey dudes take lifting serious. • • • • • • • #dumbbells #strengthtraining #strength #weightroom #weighttraining #liftweights #benchpress #pumpingiron #workhardnot #sweat #fitnessapparel #activewear
A heavy rope is a very versatile accessory which can be used to target the upper body, lower body and the core simultaneously. It's great for HIIT sessions as well. After years of strength training, I'm getting my ass handed to me with hypertrophy and functional cardio. But hey, where's the fun in doing something easy. #lategram #soofatttt #fatasses #liftingwisdom #liftingmotivation #adidaspowerlifting #chucktaylors #dumbbells #strengthtraining #strength #weightroom #weighttraining #liftweights #liftingweights #trainingfacility #powerblocks #doylewvf #getbig #grind #pumpingiron #workhardnot #sweat #fitnessapparel #deadlift #musclegrowtho #traps #doyouevenlift #deadlift #dadforearms
I work very hard, and I play very hard. I'm grateful for life. And I live it - I believe life loves the lover of it. I live it. 🔺😈🤘 . . . . . . . .#sony #sonyalpha #sonya7riii #porsche911 #la #automotivephotography #photo #art #porsche #gt3rs #mirrorless #supercar #sonya7r3 #automotive #losangeles #fun #sonya7 #california #aero #porscheclub #photoftheday #whips #germany #architecture #fullframe #realestate #workhardnot #gains #shredded #biceps
Deficit trapbar deadlifts..or trap bar squats rather. Great overall movement to do when you're short on time. Hypertrophy sets from 40% to 60% of max. Quads-check Glutes-check Hamstrings-check Upper back - check Lower back-check Traps-check You can go deeper into the squat position by adding more deficit. Thanks @stanefferding for this great lesson. #liftingwisdom #liftingmotivation #adidaspowerlifting #chucktaylors #dumbbells #strengthtraining #strength #weightroom #weighttraining #liftweights #liftingweights #trainingfacility #powerblocks #doylewvf #getbig #grind #pumpingiron #workhardnot #sweat #fitnessapparel #deadlift #musclegrowtho #traps #doyouevenlift #deadlift
Hypertrophy is a very different ball game from strength. You focus on a higher rep scheme, typically 8-12 with a weight which is 55-70% of your max. And shorter rest intervals of no more than 60 seconds. Hypertrophy helps increase your endurance and muscle definition. I can't remember the last time I've done barbell curls. Really winded me out. But hey, great arm pump so I'm not complaining. Today's workout:- Overhead press 6 sets at 60%, Barbell curls 7 sets at 55%, Preachers curls 6 sets, Plate carry 5 sets, Gunwalks 6 sets, Close grip bench press 5 sets at 60%, one arm deadlift holds 6 sets. #liftingwisdom #liftingmotivation #adidaspowerlifting #chucktaylors #dumbbells #strengthtraining #strength #weightroom #weighttraining #liftweights #liftingweights #trainingfacility #powerblocks #doylewvf #getbig #grind #pumpingiron #workhardnot #sweat #fitnessapparel #deadlift #musclegrowtho #traps #doyouevenlift #deadlift #dadforearms
When scouting for a gym, always ensure that they've got heavy tyres, battleropes and enough space to use them effectively. Great functional workout and some good HIIT. On days that I'm short on time to do the full routine , I do tyre flips, tyre pulls with the battlerope, tyre sledge with the rope tied around my torso and tyre deadlift carries. 4-6 rounds of each in 30 mins for 30-40 feet. It killed me today! #liftingwisdom #liftingmotivation #adidaspowerlifting #chucktaylors #dumbbells #strengthtraining #strength #weightroom #weighttraining #liftweights #liftingweights #trainingfacility #powerblocks #doylewvf #getbig #grind #pumpingiron #workhardnot #sweat #fitnessapparel #deadlift #musclegrowtho #traps #doyouevenlift #deadlift #dadforearms
Some cleaning over the weekend. After a year of pure strength training, focusing more on hypertrophy and explosive moments. While doing the hang clean or the power clean, it's important to keep the bar path along your body. Before making the jump to clean the weight, ensure that the bar it hits the thigh. This hit is the start of your explosive jump. It should hit between the knees and your hips closer to the hips than the knees. Your hands have nothing to do in the movement. Not in the jump, not in the catch. And just let the bar drop, don't do a reverse curl when dropping the bar. Today's workout:- Skwaat and accessories. 35 reps of 100 kilos (5 sets of 7). Some stiff legs for the hammies and some mild grip work. #liftingwisdom #liftingmotivation #adidaspowerlifting #chucktaylors #dumbbells #strengthtraining #strength #weightroom #weighttraining #liftweights #liftingweights #trainingfacility #powerblocks #doylewvf #getbig #grind #pumpingiron #workhardnot #sweat #fitnessapparel #deadlift #musclegrowtho #traps #doyouevenlift #deadlift #squats
YES !! I WAS DISQUALIFIED...🙂 . Well...well... . Its true, I was !!🙄 . Whatever the Reason May be, SquatShoes, InternalPolitics, FailedLifts and So on.... . But one thing we all Need To Get, . FAILURES are part of Life !! Basically, it Doesn't decide or raise a question over Your Caliber...😊 . What I Feel👇👇👇 Every Sport is amazing in its Own way, . You just have to be Consistent and You will be Amazed with, What a Human Body can do and ones abilities... . . So, Make sure You get engaged with atleast one Sport🤗
In the clinic I am always discussing the importance of creating a movement-rich environment. 🏋️‍♀️🤸‍♀️🏊‍♂️🏃‍♂️👌Below is a picture of my weekly workout routine. As you can see, each week I focus on maintaining a diverse movement routine. I always attempt to balance strength 💪with flexibility 🧘‍♂️. #heafnerhealth #rallysportboulder #bouldercolorado
Dad forearms. Anyone who does intensive physical work regularly like a farmer or a construction worker will naturally have very well built forearms. Your forearms support you on almost every single lift or movement and from a vanity point of view are visible for others to see most of the time. While I've never trained forearms intensively, I've seen great gains off late when I included farmers carries and kettlebell carries in my program. Just pick up two heavy dumbells and start walking. Dad forearms await. #liftingwisdom #liftingmotivation #adidaspowerlifting #chucktaylors #dumbbells #strengthtraining #strength #weightroom #weighttraining #liftweights #liftingweights #trainingfacility #powerblocks #doylewvf #getbig #grind #pumpingiron #workhardnot #sweat #fitnessapparel #deadlift #musclegrowtho #traps #doyouevenlift #deadlift #dadforearms
Dealing with failure. What do you do when you fail a lift. The most important thing is to remain calm during the movement. Don't let your mind play tricks with you. Take a deep breath, regain your composure and find a solution. In this power press, I failed the first rep because I was not generating enough power through the hips. Took a deep breath, engaged the core and drove through. 70 kilos on the bar. #liftingwisdom #liftingmotivation #adidaspowerlifting #chucktaylors #dumbbells #strengthtraining #strength #weightroom #weighttraining #liftweights #liftingweights #trainingfacility #powerblocks #doylewvf #getbig #grind #pumpingiron #workhardnot #sweat #fitnessapparel #deadlift #musclegrowth #overheadpress #shotononreplus5
The P word. Should you be having protein supplements if you're working out? Nopes. If you can get 1.5 g of protein per kg of bodyweight through your meals,it's sufficient. That's a lot of eating though. For someone who weighs 80 kilos, that's 120g of proteins a day. Or roughly 30 egg whites. Or 4 full chicken breasts. Protein supplements make it easier to clock those numbers. That's about it. The operative word being 'supplement'. Ensure that you're having protein and fibre with every meal and not just relying on supplemental proteins. Today's workout: Bench Press(Flat, Inclined, Close grip pause, inclined pause) Started from 50% all the way to 90% for a 5 rep scheme. #liftingwisdom #liftingmotivation #adidaspowerlifting #chucktaylors #dumbbells #strengthtraining #strength #weightroom #weighttraining #liftweights #liftingweights #trainingfacility #powerblocks #doylewvf #getbig #grind #pumpingiron #workhardnot #sweat #fitnessapparel #deadlift #musclegrowtho #traps #doyouevenlift #deadlift #inclinebench #benchpress
My office today!!!#workhardnot #dancesport #adelaide
Not what I wanted... but it’s what I got. Placed 2nd in the state individually and first with my team. All new PR’s for myself though. Squat-430 Bench-300 Deadlift-410 Check my story to see what I did #dumbbells #strengthtraining #strength #wednesday #weightroom #weighttraining #liftweights #liftingweights #womenwholift #womenlift #girlslifttoo #girlslift #trainingfacility #powerblocks #doylewvf #getbig #grind #benchpress #pumpingiron #workhardnot #sweat #fitnessapparel #activewear #postpartum #active #deadlift #musclegrowth #goals #hiit #curvybody
Grip, gloves, straps and chalk. Grip Strength is one of the most critical but neglected aspects of lifting. If you can't hold your grip on the bar, how will you lift it? Improve your grip strength by avoiding the use of gloves and straps for your lighter sets. I know a lot of people who wear gloves to prevent callous formation. That's a mistake. Callouses are scar tissue, and they improve your grip. They are formed when the skin folds between the bar and your palm. When you use gloves, that's just more pressure on the skin and the bar becomes tougher to grip as there's an extra layer. Think about it, which would be tougher to grip, a thin bar or a thicker bar. Gloves make the bar thicker. Lifting chalk absorbs the moisture from your hands and makes it dry, decreasing chances of slippage. It's messy, but you'll feel like a badass lifting with chalk. Chalk is the only grip accessory that you can use in professional powerlifting competions. If you workout in a gym where they don't allow chalk,it's time to change your gym. Coming to straps. Best grip assistance as it brings in your wrist and forearm into the movement and takes pressure a bit off your fingers. Use it only for your heaviest sets though. Don't make it a habit or your grip will suffer. Trap DL day. 40X5,60X5,80X5, 100X5, 120X4, 130X3, 150X2,160X2, 170X1(in pic) , 180X1. last three with straps. Finished off with Deficit Stiff legs and rows. Have a great weekend guys. #liftingwisdom #liftingmotivation #adidaspowerlifting #chucktaylors #dumbbells #strengthtraining #strength #weightroom #weighttraining #liftweights #liftingweights #trainingfacility #powerblocks #doylewvf #getbig #grind #pumpingiron #workhardnot #sweat #fitnessapparel #deadlift #musclegrowtho #traps #doyouevenlift #deadlift
***🔙 DAY*** Today I did: 4 x 8 Lat Pulldown 4 x 8 Rope facepull 3 x 8 Rear delt fly 4 x 8 Bent over rows 4 x 8 Isolateral row Some of these were totally new exercises to me and it just goes to show that you can always vary up your workout no matter how long you've been going to the gym for!💦 Also I literally used to be terrified of going to the sausage fest section of the gym (yn the section where all the squat racks and free weights are) n I know I'm not alone in this but I saw so many gals there today which is amaze, ladies go and get ur workout on and don't let territorial boys intimidate u and ur gains✨🤘✊️💪
Lifting without a weightlifting belt? Contrary to popular opinion, weight lifting belts don't really protect the lower back. Shocking eh? Weightlifting belts help to maintain your core tight during heavy lifting movements like the squat or deadlift. Try breathing with a tight belt around your abs, you'll understand what I'm talking about. Tight core means better stability and control. Wear the belt only for >90% of your max for any of the lifts. Learn to keep your core and body tight through good breathing technique and wear a belt only for your last heavy sets. As Konstantin Konstantinov says, "My gut is my f**n belt" Skwat day:- 40X10,50X10,60X5,80X5,100X5(in video), 115X4, 120X4(with belt), 130X4(with belt). Finished off with some leg accessories. #liftingwisdom #liftingmotivation #adidaspowerlifting #chucktaylors #dumbbells #strengthtraining #strength #weightroom #weighttraining #liftweights #liftingweights #trainingfacility #powerblocks #doylewvf #getbig #grind #pumpingiron #workhardnot #sweat #fitnessapparel #deadlift #musclegrowtho #traps #doyouevenlift #deadlift #squats
DL 101 Step 1- Bend your knees, grip the bar Step 2- Hamstrings tight, ready to activate Step 3- Maintain neutral spine, push chest out Step 4-Activate lats Step 5- Big Breath, maintain a tight core and look straight to a point 10 feet in front Step 6- Lift the bar off the ground while driving through the heels- don’t let your hips rise too fast Step 7- Facepalm yourself for not realizing that there’s a dude photobombing in the background. DL workout:- 20X10, 60X5,70X5, 80X5, 90X5, 100X4, 120X3,130X3, 140X1X4(trapbar- shown in the video), 150X1(trapbar) #liftingwisdom #liftingmotivation #adidaspowerlifting #chucktaylors #dumbbells #strengthtraining #strength #weightroom #weighttraining #liftweights #liftingweights #trainingfacility #powerblocks #doylewvf #getbig #grind #pumpingiron #workhardnot #sweat #fitnessapparel #deadlift #musclegrowtho #traps #doyouevenlift #deadlift
I hit a plateau with the flat bench press for months on end. I was following a structured intermediate program, which targeted both strength and hypertrophy. There were low rep and high rep days built in, but nothing seemed to work. I came to the conclusion that a nagging shoulder injury from my 20’s was my Achilles heel and lost pretty much all hope. I had read in a lot of places that ancillary exercises help, but I was not sold on the idea. I mean, if you want to get better at a movement, do that same movement repeatedly with heavier weights right? Wrong. Around 10 weeks back with little expectations,I started doing 3 ancillary bench movements.  Incline Bench, Close grip flat bench and Wide grip flat bench. What really blew my mind was how weak I was with the inclined bench when I started. It was less than 40% of my Flat bench PR and it clearly indicated that the upper head of my pectoralis muscle was weak af. It was humbling and a true eye opener. 8 weeks with the 3 movements, and I’ve broken my Flat Bench PR comfortably. Sometimes, you just need to look at a problem with an open mind. 75 kilos on the Bar for 3 sets of 5. #liftingwisdom #liftingmotivation #adidaspowerlifting #chucktaylors #dumbbells #strengthtraining #strength #weightroom #weighttraining #liftweights #liftingweights #trainingfacility #powerblocks #doylewvf #getbig #grind #pumpingiron #workhardnot #sweat #fitnessapparel #deadlift #musclegrowtho #traps #doyouevenlift #deadlift #inclinebench #benchpress
The Overhead Press Along with the Barbell Row, a great auxiliary lift for any compound lifting program. The ability to lift a weight above one’s head, is a prerequisite in almost any Olympic lifting competition(Snatch, C&J). I have found the lift to be a great accessory for bench and deadlifts. Done right the overhead press is great for the traps, deltoids, lats, upper back and overall core.The lift looks simple enough, but again, you need good form for good gains. Plus having a loaded barbell landing on your head will not be a  very pleasant experience. Quick thoughts on overhead presses:- 1. Decide what grip you are comfortable with. A wide grip is more taxing on the shoulders while a narrow grip works the triceps and forearms more. 2.Keep your wrists straight- do not bend them, especially during the lifting movement 3.As with any exercise, which puts stress on the core, hold your breath during the movement 4. Lock out with the bar, in line with your head. i.e at the lockout position, the centre of the bar and your head should be in a straight line 5. Start every rep from the shoulder(the bar should touch)- don’t do quarter reps 6. Bring in your legs, and do push presses if you are close to failure- but for maximum shoulder gains, stick to strict presses 7. Chalk up(no gloves please) 50 kilos on the bar. 3X5 #liftingwisdom #liftingmotivation #adidaspowerlifting #chucktaylors #dumbbells #strengthtraining #strength #weightroom #weighttraining #liftweights #liftingweights #trainingfacility #powerblocks #doylewvf #getbig #grind #pumpingiron #workhardnot #sweat #fitnessapparel #deadlift #musclegrowth #overheadpress
Overcome Fear. Do Pause squats. One of the innate fears that people have when squatting, is not able to get up after squatting down with a heavy weight. It has happened to me in Nov 2016.  I was squatting 85 kilos for 3 sets of 6. The first two sets went off well- tough but doable. The third set, I squatted down with the weight, and I could not get up. It was kinda scary and my mind went blank for an instant. But thankfully I was squatting with safety pins and I dropped the bar onto the pins. The bottom of the squat position is a tough place to be in. If you want to overcome the fear of getting the weight up, it’s time to do pause squats. They’ll help you strengthen your lower back and core, enable deeper squats and make you comfortable with the position. Quick tips:- 1.There are 2 variables in the pause squat, the weight and the pause time. Start with the bar and a shorter pause. Increase the weights gradually and once you are comfortable with shorter pauses, move on the longer pauses. Start with 1 s, 3s, 5s and work your way upto 9s pauses. 2. Hold your breath during a pause. Keep your core tight. (I will cover breathing during a pause squat in a later post) 3.Warm up well, especially your calves- you’ll cramp otherwise  Pictured here is 100 kilos for a 10s pause. #liftingwisdom #liftingmotivation #adidaspowerlifting #chucktaylors #dumbbells #strengthtraining #strength #weightroom #weighttraining #liftweights #liftingweights #trainingfacility #powerblocks #doylewvf #getbig #grind #pumpingiron #workhardnot #sweat #fitnessapparel #deadlift #musclegrowtho #traps #doyouevenlift #deadlift #squat
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