Fulla Strength and Conditioning

Here's a great leg exercise for you.

The double kettlebell front squat is very demanding AND humbling.

You need a lot of upper back and trunk strength to stop your back from arching or rounding, plus the leg strength to squat with two bells.

It's one of Mel's favourite exercises in her program. And by 'favourite' I mean least favourite 😁🤣

She loves them for the benefits they produce, not by how enjoyable they are.

But you know what is enjoyable? Being strong!

You should be doing lunges.

They build strong legs and can be progressed from the basic bodyweight version to a heavily loaded barbell like Adam is demonstrating.

Lunges are simple to learn, great for muscle building, and essential for symmetry.

Strong legs are the foundation for your body, build yours by doing lunges.

Do you love them or loathe them?

How I keep training fun 19 years in.

I've been strength training consistently since first joining a gym on my 16th birthday.

So what's the secret to keeping it fun?

Results.

Making progress is the biggest motivator for me, seeing results for the time and effort that I put into my body.

Getting strong, building muscle, and improving your body is fun. Really fun!

And the only way you make that happen is by training hard and being consistent.

This means getting your strength training done whenever you can. Early in the morning before work, during your lunch break, or after work.

You have to commit to the process of training each week and sticking to a program to actually drive results.

You can make a lot of progress by doing the same exercises over and over again for months on end.

And if for some mythical reason you can't, add some variety by changing exercise or swapping something like your grip.

You dont need a different workout every week!

Here you can see me doing some mixed-grip pull-ups for variety instead of the standard overhand grip; a simple swap to keep training fun.

That's how I continue to enjoy my strength training nearly 20 years after starting.

Building upper body pressing strength.

A great way to build upper body strength and muscle mass is by doing the military press.

Stand up straight with a barbell in your hands and push it overhead without amy help from your legs.

Here are the keys to do it well and safely:
✅️ Hands placed outside shoulder width
✅️ Forearms vertical, facing straight up
✅️ Feet underneath hips and joints stacked
✅️ Butt tight and feet "spreading the floor"
✅️ Squeeze the bar hard and lock the wrist
✅️ Push the knuckles towards the ceiling
✅️ Lock elbows and finish with straight arms

Pressing overhead isn't for everyone, but if you have the shoulder mobility, its a great exercise for getting strong.

Do you have the military press in your routine?

You don't have to be strong to start.

But you do have to start, to become strong.

There's a misconception that you need to already be fit and strong to benefit from personal training and coaching.

Nothing could be further from the truth.

Beginners can make faster progress by engaging a knowledgeable coach.

You'll learn what you don't know and start doing things you didn't think you could.

But that can't happen until you take the first step.

It's time to take the first step, you're ready.

www.fullasc.com/get-started

An expert is a beginner who never stopped.

Never stopped learning, trying, improving, failing, refining, and continuing.

The only difference between an amateur and an expert is the time they have spent doing it.

And of course, the mindset to actively improve and challenge themselves to get better.

Getting strong is a skill; it requires practice, repetition, and like most things, consistency.

Do things correctly for long enough, and you too can become strong and an expert at strength training.