BFT Oakleigh

Coaches Tip ✔️

BB Deadlift - Bracing

It's important to create full body tension from the ground up when you perform the Deadlift.
This enhances stability and allows you to put more force into your Hinge pattern.

1. Create tension into the floor with your feet..
This create and strong base of support and ensures optimal alignment of the lower body kinetic chain.
- Grip the ground with your foot.
- Imagine there is a piece of paper under your feet and you're trying to tear the paper in half.

2. Strong and stable torso with hip, rib cage and shoulders stacked.
This protects the spine and reduces energy leakage which allows your to be stronger and more powerful.
- Pull your ribcage down to engage your abs and prevent excessive back extension.
- Pull your shoulder blades down towards your hips to engage your lats and increase tension posteriorly through the torso.

3. Take the slack out of the bar to enhance tension through your upper body.
- Rock back slightly to bring your shoulders directly over the bar.
- Listen for the click of the barbell before you commence your lift.

4. Breathe into your diaphragm.
Increase intra-abdominal pressure to protect your lower back creating a stronger and more powerful lift.
- Deep breathe in through your nose & into your tummy (your obliques, not your chest, will expand if done correctly).
- Hold your breathe until your reach full extension of the elbows.

Work through these coaches tips tomorrow during Lower Body Pump.

If you need any assistance, grab your coach for some help 🙂

Coaches Tip ✅️

Do you find the Assault Bike really fatiguing?

Here's a quick tip to help you enjoy the exercise during your next cardio session 😉

Coaches Tip ✔️

BB Military Press - Bracing

It's important to create full body tension from the ground up when you perform the Military press.
This enhances stability and allows you to put more force into your vertical press.

1. Create tension through the floor and into your legs.
This create and strong base of support and allows you to be more powerful through the upper body.
It also stops you from dipping into the press with your hips and performing a push press.
- Grip the ground with your foot and create even weight distribution through your big toe, little toe and heel.
- Tense your quads and glutes

2. Strong and stable torso with hip, rib cage and shoulders stacked.
This protects the spine and reduces energy leakage which allows your to be stronger and more powerful.
- Pull your ribcage down to engage your abs and prevent excessive back extension.
- Pull your shoulder blades down towards your hips to engage your lats and tension posteriorly through the torso.

3. Breathe into your diaphragm.
Increase intra-abdominal pressure to protect your lower back creating a stronger and more powerful lift.
- Deep breathe in through your nose & into your tummy (your obliques, not your chest, will expand if done correctly).
- Hold your breathe until your reach full extension of the elbows.

4. Break the bar.
This increases engagement of your lats and rotator cuffs and keeps your shoulders stable.
- Imagine you trying to bend the bar and bring your pinkies together.

Work through these coaches tips tomorrow during Upper Body Pump.
If you need any assistance, grab your coach for some help 🙂

Coaches Tip ✔️

BB Deadlift Start position

The start position is the most important part of the deadlift.

If you cannot set up your start position correctly, you cannot perform the Deadlift to it's correct technique.

1. Bar position over the midline of the foot.
- This ensures the centre of mass of the barbell is in line with your centre of mass.
- Allows a vertical bar bath to optimise power.
- Creates a safer position for your lower back.

2. Holding the bar just outside of shin width.
- Ensure your arms clear your legs during the lift.
- Keeps arms vertical to optimise bar par.

3. Wedge your hips between your shoulders and knees.
- Optimal position to engage glutes, Hamstrings, Quads and lats to enhance power production.
- Creates a safe position for your lower back.

4. Keep your shins as vertical as possible.
- Ensures you are optimising the hinge movement pattern and not turning it into a squat.

Follow this guide to ensure you are continually improve your Deadlift technique 💪

The Military Press is the main Upper Body lift for the Performance Benchmark training block.

Make sure you know how to set up the rack for a safe and optimal lift ⬆️

Love seeing members ongoing transformations, it doesn’t just stop when the challenge ends, body transformations are a lifestyle choice.

We are so proud of Monica, she feels better, is performing in her sport better and looks great!

Congratulations Mon, you are an inspiration!