Pivot: Movement & Performance

Bar Path Matters…. For efficiency, “Walk the Line”

At Pivot: Movement & Performance Studio, we emphasize the importance of a vertical bar path for squats to maximize efficiency. A straight-up-and-down bar path minimizes unnecessary stress on the body and optimizes power generation, directing force effectively through the hips and spine while reducing compression. We focus on developing a triple extension: the simultaneous extension of the ankle, knee, and hip joints, effectively engaging the posterior chain. Here are eight key coaching cues for an effective squat: 1. Feet Shoulder-Width Apart: This stance provides a stable base and maintains proper alignment throughout the lift. 2. Toes Slightly Out: Enhancing hip mobility, this position facilitates a deeper squat. 3. Engage the Core: Bracing the core before descending protects the spine and maintains tension. 4. Stick Your Hips Back First: Initiating the squat by sending your hips rearward encourages a more efficient bar path and distributes the load appropriately. 5. Keep the Chest Up: An upright torso helps keep the bar over the midfoot and supports a vertical path. 6. Drive Through the Heels: Pushing through the heels activates the posterior chain effectively during the ascent. 7. Drive and Lift from the Hips: Focus on driving through the hips during the ascent. This means that as you push upward, the movement should begin with your hips extending first, maximizing power and maintaining a vertical bar path. 8. Final Lockout: As you reach the top of the squat, ensure a complete lockout of your hips and knees. Fully extend until your hips are forward, demonstrating the lift’s completion and reinforcing proper mechanics for the next repetition. Incorporating these cues helps our clients achieve effective and safe squats, enhancing strength while maintaining sound mechanics. #wePIVOT #SquatTechnique #BarPath #TripleExtension #PosteriorChain #StrengthTraining #MovementQuality #CoreEngagement #HipMobility #PowerLifting #LiftSmart #PerformanceStudio #StrengthCoaching #FitnessGoals #HealthyLifting #FormFirst #InjuryPrevention #FunctionalFitness #StrengthAndConditioning #CoachingCues #SquatRight #HipDrive #FinalLockout #youthsports

Are you looking to unlock your greatest fitness potential? Come to the Pivot: Movement and Performance Studio in Madison NJ. The PIVOT METHOD is built on the belief that doing no harm is essential, and is committed to leaving you with the tools and knowledge to reach your fitness goals in the immediate but more importantly long term gain to your physical health.  At PIVOT precision, intuition, vision, and outcome-driven strategies are brought to every training session and training program. We also work with individuals and with small groups and teams.

Discipline and mindfulness is brought into all workouts and training session to help you achieve a balanced and holistic approach to fitness and sports.

Together, we will work hard to unlock your potential, but remember, your own dedication and effort are just as crucial.

Let’s embark on this transformative journey towards a healthier, stronger, and more fulfilled you.  If you are interested in a consultation and in learning more about me and our journey together please DM for more information.

We look forward to meeting you!

“The Core Training”...

Let’s be honest, there is Core Training and then there is “Core Training” (hint: uses the “powerhouse”).

However, although there are many imposters masquerading as “Core” exercises make sure that you at least are doing something with the muscles attached to the spine.

Try to mimic these 4 positions and actions of the spine.

1. Flexion/Anti-Flexion
2. Rotation/Anti-Rotation
3. Extension/Anti-Extension
4. Lateral Flexion and Anti-Lateral Flexion.

And to answer your concerns, no I’m not really interested in the juggling acts you may feel like performing with your arms and legs. They don’t matter. What you do and don’t do with your spine does!!! If your spine is doing what you need then your arms and legs can do whatever they desire 😈

As always, proceed with caution and avoid the 🏥

Just completed my FMS (Functional Movement Screen) Certification!!! Now it's really time to play :-) Check it out at FunctionalMovement.com

Functional Movement Systems A Powerfull Paradigm Shift in Fitness and Athlete Development. FMS is a Ranking and Grading System that Documents Movement Patterns.

I attended the Functional Movement Screen (FMS) conference this past weekend with Gray Cook and Lee Burton. I'm excited to incorporate this screen into my client programming to ensure safety and prescribe foundational work based on its findings!!!