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โœจTHE TRUTH ABOUT PRE WORKOUTโฌ‡๏ธโฌ‡๏ธ Letโ€™s get the most important part out the way and answer the question- do you need pre workout to have a good workout?! HECKKIN NO you do not. You donโ€™t need ANY supplements to be a successful lifter or to be fit/healthy in general. Can it increase performance? Yes - 100% but it can also do the opposite if misused and can lead to increased anxiety and decreased focus. Have you ever experienced a workout where maybe you didnโ€™t eat enough etc and you took a little too big of a scoop and felt like absolute trash for your whole lift?! Yeahhh it happens. If youโ€™re thinking about starting to use pre workout: - start with a VERY SMALL dose - Iโ€™m talking sprinkles okay. Iโ€™ve been using pre workout for years and I use about a quarter of a scoop. -consider whether you would actually benefit from it - are you too tired to make it to the gym without a boost? Have a hard time getting hyped up to lift after along day or an early morning? Might be good reasons to try it BUT dry scooping to fit in with the insta baddies is a recipe for heart palpitations. -for most people a cup of coffee is an adequate boost for a workout -buy from a brand whoโ€™s ingredients you trust Has anyone else experienced a session where they took too much pre and things just got weird?! โฌ‡๏ธ๐Ÿคฃ Credit @fitbykenzb #fitnessreels #reels #reelsinstagram #reelsofinstagram #igreels #reels #health #wellness #healthreels #preworkout #workoutmotivation #fitnessjourney #personaltrainer #fitnesstips #supplements #supplementtalk #girlswholift #gymhumor #gymtips
When performing the barbell squat (particularly with heavier/near maximal loads) you want to try and maintain a fairly vertical bar path throughout the movement. โ€ผ๏ธI specify โ€˜heavier/near maximal loadsโ€™ because there is likely to be a degree of forward movement when moving lighter loads - hips shift backwards so the bar moves forwards slightly as counterbalance. But this shouldnโ€™t be excessive. Ideally this vertical path should travel through the mid-foot, as this ensures the weight is distributed evenly across the whole of the foot - resulting in the most balanced and stable position, which means a greater potential to generate and transfer force during the movement. When the bar path shifts forwards or backwards (away from this vertical line), this puts you slightly off-balance, which means your body has to work alot harder in order to return the bar back to a more balanced position, which could result in alot of wasted energy. A good way to help distribute the weight evenly across your whole foot is to imagine your foot as a tripod - the 3 points of contact being your heel, the ball of your foot and the base of your pinky toe - distribute the weight evenly across these 3 points. But like most things, there is some wiggle room - you donโ€™t have to become completely obsessed with keeping your bar path as straight as physically possible. If your bar path shifts forwards slightly itโ€™s probably fine. Just try and avoid any excessive horizontal movement. Also - please be aware if you have limited ankle mobility or long femurs relative to your torso - a greater degree of forward torso lean would be required in order to keep the bar path centered over your midfoot compared to my squat example above (I have great ankle dorsiflexion ROM!) - please refer to my 5th latest post โ€˜How Should You Squatโ€™ for more on why everyones squat looks slightly different. Credit @amandasykesfit