Mobility | Juggernaut Training Systems

Lower Back Rehab Strategies

Chad Wesley Smith — Thu, 18 Aug 2022 13:10:39 +0000

Dr. Clinton Lee discusses some strategies to help rehab and overcome lower back pain that is limiting your lifting.

Save on the JuggernautAI App with code CLINTON at https://www.juggernautai.app/

Get more from Clinton on Instagram @physiostrengthnyc or at http://www.physiostrengthnyc.com

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Dealing with Knee Pain

Chad Wesley Smith — Fri, 12 Aug 2022 13:58:05 +0000

Dr. Clinton Lee discusses some strategies to help rehab knee pain that is limiting your lifting.

Save on the JuggernautAI App with code CLINTON at https://www.juggernautai.app/

Get more from Clinton on Instagram @physiostrengthnyc or at http://www.physiostrengthnyc.com

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Dealing with Shoulder Pain for Lifters

Chad Wesley Smith — Sat, 06 Aug 2022 14:09:57 +0000

Dr. Clinton Lee discusses some strategies to help rehab and overcome shoulder pain that is limiting your lifting.

Save on the JuggernautAI App with code CLINTON at https://www.juggernautai.app/

Get more from Clinton on Instagram @physiostrengthnyc or at http://www.physiostrengthnyc.com

The post Dealing with Shoulder Pain for Lifters first appeared on Juggernaut Training Systems.

Treating Hip Pain from Squatting

Chad Wesley Smith — Fri, 01 Jul 2022 18:57:05 +0000

Dr. Clinton Lee works with Team Juggernaut’s Joe Hannon to assess and address some ongoing hip pain that Joe has been dealing with in the Squat.

Save on the JuggernautAI App with code CLINTON at https://www.juggernautai.app/

Get more from Clinton on Instagram @physiostrengthnyc or at http://www.physiostrengthnyc.com

The post Treating Hip Pain from Squatting first appeared on Juggernaut Training Systems.

The Foundations of Strength & Conditioning

Chad Wesley Smith — Fri, 23 Oct 2020 13:54:57 +0000

All of our top Strength & Conditioning content in one incredible (and free!) eBook

The post The Foundations of Strength & Conditioning first appeared on Juggernaut Training Systems.

Warming Up for the Jerk

Chad Wesley Smith — Tue, 11 Aug 2020 18:01:07 +0000

We break down some simple drills to help you warmup for the Jerk and improve your technique.

An effective Jerk warmup should increase core temperature, increase blood flow to the necessary muscle groups and reinforce the motor patterns of the Jerk. Drills that help develop coordination and timing should be incorporated into the warmup as well. Here is a sample Jerk warmup:

Wall Slides

–Feet Start 6-8” away from wall

-Elbows and wrists touching wall forearms vertical

-Keep moderate pressure against wall, sliding arms up and down

-Keep scapulas depressed, traps relaxed (no shrugging)

-8-10 reps

Elbows-In Goblet Squat Press

–Feet shoulder width apart

-Knees and toes tracking together

-Hold a plate or KB 6-12” in front of you

-With upper back neutral pull elbows together press up overhead to limit of ROM

-Use tempo, pausing, stretching to gain more ROM

-6-8 reps

Front Rack Stretch

–Use full grip if possible, wedge stick under tricep

-Keep wrist rigid and neutral

-Use opposite hand to apply pressure to tricep

-Keep torso neutral, no hyperextension

-Use tempo, pausing, holds to gain more ROM

-Incorporate between sets of Front Squats, Cleans, Jerks

-8-10 reps, 20-30 second stretches

Press from Split

-From Split position bar in front rack

-Bring elbows down and out slightly

-Brace trunk and maintain neutral spine position

-With a full grip on bar press overhead

-Lockout with bar stacked on top of shoulder, shoulder above hip, hips in neutral position

-5-8 reps

Stepping Jerk Balance

-Start from front rack with full grip

-Brace torso and maintain neutral spine

-Back foot steps back onto the toe

-Front foot stomps out and down arms lockout TOGETHER

-Hips remain “high” in split, no lunging

-Recover front foot, then back foot

-4-6 reps

The post Warming Up for the Jerk first appeared on Juggernaut Training Systems.

How To Warmup for the Clean

Chad Wesley Smith — Mon, 10 Aug 2020 17:47:23 +0000

Try out these drills to better warmup before your next Clean workout.

An effective Clean warmup should increase core temperature, increase blood flow to the necessary muscle groups and reinforce the motor patterns of the Clean. Here is a sample Clean warmup:

Clean Grip RDL

-Hold Barbell with Regular Clean grip

-Feet Between Hip and Shoulder Width Apart

-Brace the Torso and Depress the Scapula

-Maintain Lat Engagement Throughout Movement

-Hinge at hip with controlled eccentric stopping below knee, shins remain perpendicular throughout Movement

-Maintain neutral spine for Entire movement

-5 to 10 reps

Elbows-In Goblet Squat Press

–Feet shoulder width apart

-Knees and toes tracking together

-Hold a plate or KB 6-12” in front of you

-With upper back neutral pull elbows together press up overhead to limit of ROM

-Use tempo, pausing, stretching to gain more ROM

-6-8 reps

Front Rack Stretch

–Use full grip if possible, wedge stick under tricep

-Keep wrist rigid and neutral

-Use opposite hand to apply pressure to tricep

-Keep torso neutral, no hyperextension

-Use tempo, pausing, holds to gain more ROM

-Incorporate between sets of Front Squats, Cleans, Jerks

-8-10 reps, 20-30 second stretches

Muscle Clean

-Hold Barbell with Clean grip

-Feet Between Hip and Shoulder Width Apart

-Start from Power Position, Soft knees, Shoulders Above Barbell

-Initiate drive through legs to full extension

-Continue elbow drive upward ONLY Rotate arms around bar into front rack

-Shoulders remain above barbell throughout pull

-Elbows pointed forward, full grip on bar

-4-6 reps

Front Squat

-Bar in front rack

-Feet Between Hip and Shoulder Width, toes pointed with knees

-Elbows pointed forward/up

-Initiate Squat from hips/knees together

-Knees track with toes

-Shoulders pushing into bar lats engaged

-Maintain a neutral spine, chest up

-5-10 reps

Clean from Power Position

-Hold Barbell with Clean grip

-Feet Between Hip and Shoulder Width Apart

-Start from power position, soft knees, shoulders above bar

-Drive through legs to full extension

-Elbows drive UP pulling body under, hips move DOWN into Squat

-Rotate arms around bar into front rack

-Keep shoulders actively pushing into bar

-5 reps

The post How To Warmup for the Clean first appeared on Juggernaut Training Systems.

Sample Snatch Warmups

Chad Wesley Smith — Sun, 09 Aug 2020 17:39:22 +0000

We break down some simple drills to help you warmup for the Snatch and improve your technique.

Snatch Grip RDL

-Hold Barbell with Regular Snatch grip

-Feet Between Hip and Shoulder Width Apart

-Brace the Torso and Depress the Scapula

-Maintain Lat Engagement Throughout Movement

-Hinge at hip with controlled eccentric stopping below knee, shins remain perpendicular throughout Movement

-Maintain neutral spine for Entire movement

-5 to 10 reps

Wall Slides

–Feet Start 6-8” away from wall

-Elbows and wrists touching wall forearms vertical

keep moderate pressure against wall, sliding arms up and down

-Keep scapula depressed, traps relaxed (no shrugging)

-8-10 reps

Lying Snatch Grip Overhead Regression

–Feet in Squat position, knees bent >90 degrees

-Ribs down, back flat abs engaged

-With Snatch grip Lower stick slowly to floor Maintain ribs down then controlled concentric

-Use tempo and pausing to increase ROM

-Overload with plate in the stick, move hips closer to wall

6-8 reps

Muscle Snatch

-Hold Barbell with Regular Snatch grip

-Feet Between Hip and Shoulder Width Apart

-Start from Power Position, Soft knees, Shoulders Above Barbell

-Initiate drive through legs to full extension, end with legs locked out

-Continue elbow drive upward ONLY, no “flip and press”

-Shoulders remain above barbell throughout pull

-Shoulders rotated internally bar behind head

-4-6 reps

Overhead Squat

-Start with bar in overhead position with Snatch grip

-Feet Between Hip and Shoulder Width Apart, toes pointed out

-Maintain upper back stability, shoulders slightly internally rotated

-Initiate Squat from hips/knees together

-Knees track with toes

-Keep shoulders actively pushing into bar

-Maintain a neutral spine throughout movement

-5-8 reps

Tall Snatch (Muscle Snatch into Squat)

-Hold Barbell with Snatch grip

-Feet Between Hip and Shoulder Width Apart

-Start from standing position, shoulders above bar

-Elbows drive UP while pulling body under, hips move DOWN into Squat simultaneously

-Bar “flips” into position at bottom of Squat, feet stay on floor

-Keep shoulders actively pushing into bar

-5 reps

The post Sample Snatch Warmups first appeared on Juggernaut Training Systems.

Warming Up for the Sumo Deadlift

Chad Wesley Smith — Thu, 06 Aug 2020 21:37:44 +0000

Chad Wesley Smith demonstrates a simple warmup to utilize before your Sumo Deadlift training sessions.

An effective Sumo Deadlift warmup entails raising the core temperature, facilitating the muscles that will be used during the movement and priming the nervous system to maximize force output. Here is a sample Sumo Deadlift Warmup that moves through all these goals:

90/90 Breathing

-Use Hamstrings to Raise Hips Off Ground

-Low Back Flush Against the Floor

-Breathe In Through Nose, Filling Low Back > Stomach > Chest

-Hold Air In for 3-5 Count

-Breathe Out Through Mouth with a Forceful Exhale Like Breathing Through a Straw

-Hold Empty Position for 3-5 Count

-10 to 15 Breaths

Dead Bugs

-Ribs Down and Low Back Flush Against the Floor

-Move with Intention and Control

-Maintain Neutral Trunk Position Throughout

-10 Reps On Each Side

Glute Bridges

-Ribs Down and Low Back Flush Against the Floor

-Pressure Through the Full Foot

-Extend Only As Far As You Can Maintain Neutral Ribs

-15 to 20 Reps

Bird Dogs

-Align Hands Under Shoulders and Knees Under Hips

-Ribs Down and Straight Line from Head to Tailbone

-Maintain Stable Low Back, As If You Were Balancing A Glass of Water On Your Lumbar

-Achieve a Straight Line from Extended Hand to Opposite Side Extended Foot

-10 Reps On Each Side

Tall Kneeling Glute Activation

-Stack Hips Over Knees

-Sit Back Onto Heels While Maintaining Tall Torso

-Use Glutes To Drive Yourself Into Tall Kneeling Position

-Squeeze Glutes Hard for 1 Second In Top Position

-10 to 20 Reps

KB Swing

-The More Similar Your Stance To Your Sumo Stance The Better

-’Hike’ Bell Back Between Legs To Start

-Maintain Neutral Spine While Hinging At Waist

-Drive Full Foot Through The Floor To Drive KB High w/ Long Arms

-Flex Glutes Hard and Finish In Tall Position

-10 to 20 Reps

The post Warming Up for the Sumo Deadlift first appeared on Juggernaut Training Systems.

Sample Deadlift Warmup

Chad Wesley Smith — Wed, 05 Aug 2020 21:33:30 +0000

Marisa Inda demonstrates a simple warmup to utilize before your Conventional Deadlift training.

An effective Deadlift warmup entails raising the core temperature, facilitating the muscles that will be used during the movement and priming the nervous system to maximize force output. Here is a sample Deadlift Warmup that moves through all these goals:

90/90 Breathing

-Use Hamstrings to Raise Hips Off Ground

-Low Back Flush Against the Floor

-Breathe In Through Nose, Filling Low Back > Stomach > Chest

-Hold Air In for 3-5 Count

-Breathe Out Through Mouth with a Forceful Exhale Like Breathing Through a Straw

-Hold Empty Position for 3-5 Count

-10 to 15 Breaths

Dead Bugs

-Ribs Down and Low Back Flush Against the Floor

-Move with Intention and Control

-Maintain Neutral Trunk Position Throughout

-10 Reps On Each Side

Glute Bridges

-Ribs Down and Low Back Flush Against the Floor

-Pressure Through the Full Foot

-Extend Only As Far As You Can Maintain Neutral Ribs

-15 to 20 Reps

Bird Dogs

-Align Hands Under Shoulders and Knees Under Hips

-Ribs Down and Straight Line from Head to Tailbone

-Maintain Stable Low Back, As If You Were Balancing A Glass of Water On Your Lumbar

-Achieve a Straight Line from Extended Hand to Opposite Side Extended Foot

-10 Reps On Each Side

Tall Kneeling Glute Activation

-Stack Hips Over Knees

-Sit Back Onto Heels While Maintaining Tall Torso

-Use Glutes To Drive Yourself Into Tall Kneeling Position

-Squeeze Glutes Hard for 1 Second In Top Position

-10 to 20 Reps

Staggered RDL w/ Pause

-Find Toe To Heel Staggered Stance

-Hold Weight In Same Hand As Rear Foot

-Maintain 70% of Weight In Front Leg w/ ‘Soft Knees’

-Hinge Hips Backward While Maintaining Neutral Spine

-Pause for 3-5 Count In Bottom Position

-5 to 10 Reps Each Side

The post Sample Deadlift Warmup first appeared on Juggernaut Training Systems.