How To Do Tricep Dips Properly

PROPER FORM FOR TRICEP DIPS

DIP BABY, DIP!

Ok, so with tricep dips, it’s all about the set up. You gotta set yourself up for success, or they’re gonna be super uncomfortable. Here’s a check list of the proper set up:

In this photo, my legs are straight, which is the most difficult foot placement for dips on a chair/bench. The next step is to progress to dip bars!

1. FOOT PLACEMENT - knees bent gives your triceps the most help. It’s simple as moving your feet forward if it doesn’t feel challenging enough, so it’s best to start modest & progress instead of the opposite ;-)

2. NECK POSITION - it shouldn’t resemble a chicken (LOL)

3. SPINE IS STRAIGHT - you gotta engage your core & engage your lats to lock in that pretty posture!

4. ELBOWS STACK OVER WRISTS - if your body shifts forward as you bend, you’re bending your poor wrists wayyyy back. This is super important to check in on if dips always irritate your wrists.

5. BREATHE ;-)

Here’s a video if you’d like a visual. The dips I’m doing in the photo & video are specifically modified/assisted dips, [because my feet are on the floor]. Full disclosure I’m focusing on these exclusively because the B Strong App is tailored to be doable, not just in a gym, but at home too,[though lots of these tips can be applied to traditional dips on bars]!

Always reach out with questions, squad!!

Why Does Core Work Hurt Your Back?!

CORE WORK HURT YO BACK?!

If you’re in the beginning stages of learning proper core engagement/strengthening your core, a slight posterior tilt could help you to strengthen your core AND do it with less discomfort.

With exercises like the one in the photo, [laying on your back & lifting your legs], if you feel your lower back more than your abs, chances are your pelvis is tilting anteriorly - which 1. is not proper form, and 2. will absolutely strain your lower back. [Here’s a 15sec video I created that shows the different pelvic positions - check it out for a helpful visual!]

The ultimate goal is to do these exercises with a neutral pelvis. HOWEVER! If you’re in the beginning stages of learning proper core engagement/strengthening your core, a slight posterior tilt [“lifting your belt buckle”] could help you to strengthen your core AND do it with less discomfort. The phrase “tuck your tailbone/pelvis” - or some variation of it - was popularized in barre classes, but knowing how to move/stabilize your pelvis is crucial to getting the most out of both training and stretching.

Like “engage your core”, I fear that phrases like “maintain a neutral pelvis” can get lost in translation when coaches call them out… but those subtle adjustments we’re trying to get you to attain can mean the difference between sweet success and utter painnnn… As I break down in the video, you can tilt your pelvis forward [anteriorly] or backward [posteriorly], but I didn’t have the time to specify that “neutral” is also a position. It may go without saying, but if we continue with the “bowl of water” analogy, neutral is the position where no water is spilling out of the bowl.

Also similar to mastering core engagement, understanding what position your pelvis is in and how to stabilize it isn’t linear. You might have it all figured out for one movement and then feel like you’re back at square one with the next. And as soon as you let it drop off your radar, you’ll start feeling the consequences and realize you need to dial in your focus again. “It’s a journey”, as they say ;-) As always, if you’d like a little insight and guidance from me, just shoot me an email!!

LUNGES: How To Nail Them

WHAT’S THE PROPER FORM FOR LUNGES?

Here’s a checklist to nail proper form:

1. engage your core

2. keep feet hip width

3. front foot is always flat & heel of back foot is always lifted
   [Here’s a video demo of #s 2 & 3.]

4. determine the stance & posture that allows you to target the muscles you’re trying to train [more on that below!]

To expand on 4, here are 3 equipment-free variations that will change the muscles you’re targeting when you execute your lunges:

• posture upright + both knees bend to 90° = targets quads

• hinged posture + both knees bend to 90° = targets glutes

• wide stance + front knee bends to 90° & back knee at larger angle = targets hamstrings & glutes

Here’s a video where you can see how each looks [slightly] different:

To be clear: changing your posture/stance is a strategy, not a mistake, so long as you’re maintaining 1-3 listed above. I saw a post recently from a women’s magazine that showed 2 different variations of postures while executing lunges & the post labeled 1 as correct & the other as incorrect... obviously I disagree - LOL.

I share this information because ultimately your training sessions are YOURS & you should get what you want out of them. If I’ve explained the variation I’m encouraging & why it works best in the session I’ve provided, I’ll only correct your form if it’s stressing/straining your neck, back or joints, NOT because I want to force you to target your quads when your desire is to target your hamstrings - my job is to empower you with information & keep your body safe; the rest can be up to you!

Don’t hesitate to email me with any questions! [Photos & videos are super helpful if you’re looking for guidance with form!]

What Do Engaged Lats Look & Feel Like?

HOW DO I ENGAGE MY LATS?

When training, subtle adjustments make all the difference... & nothing demonstrates that like proper lat engagement! I briefly mentioned engaging your lats in my post about proper core engagement when I said we want to make sure our shoulders aren’t shrugging/hunching. It’s more nuanced than that though, which is why I created this video.

In short, if your posture is looking sloppy, then your lats are not engaged.. which means your core is also not properly engaged... which could lead to difficult/painful movement or even injury (ouch). So let’s talk solutions!

Focus on:

• keeping neck long

• keeping chest open

• "locking in" shoulders (compress your shoulder blades back & down as if you were trying to slide them into the back pockets of your jeans)

All while keeping your core engaged:

• not arching lower back

• not puffing rib cage out

It's also worth mentioning that training your lats with exercises like lat pulldowns, pull-ups & rows could not only improve your ability to engage your lats, but also your awareness of whether or not they're properly engaging & maintaining good posture with any movement you do.

I hope you find this check list, along with this video visual helpful! Shoot me an email if you have any questions!

Pop A Squat [the right way]!

PROPER FORM FOR SQUATS

First, know that movement should build a stronger, more resilient body - not break it down. Squats very well could help you overcome aches & pains like knee/hip/back tension... OR they could exacerbate those kinds of issues [or even create them]. It all comes down to your movement patterns - your form.

Movement should build a stronger, more resilient body - not break it down.

The 2 most important things that create a solid foundation when squatting are 1. engaging your core; and 2. hinging your hips. Once you’ve nailed those, you wanna check in with 2 more things: 1. your feet; and 2. your knees. Here’s what you want to confirm:

Feet

1. heels stay connected to the ground through the entire movement

2. your weight is evenly distributed through all 10 toes and both heels - not settling all into your arches/big toes or the outer edge/little toes

3. you push your heels into the ground to use your glutes to stand up *while keeping all 10 toes connected*

Knees

1. don’t bow out wider than hips OR collapse inward closer than hips 

2. don’t poke forward - instead, the booty pokes backward [*cough* you know, hinge your hips ;-)]

Here’s a video that sums it all up!

It bears repeating: movement should build a stronger, more resilient body - not break it down!! So shoot me an email if you need some guidance!