The balance of your deadlift to your back squat is key.

Your back squat should be about 80% of your deadlift.

Why does this matter?

Because we have a client right now who continues to experience back pain and is nervous to move because of this imbalance. Your posterior chain are the muscles on the backside of your body including the glutes, hamstrings, calves, erectors, lats, and rear shoulder muscles. If your quads are stronger than your posterior chain then in movements that should recruit these primary movers default to the quads bad things happen!

 

The Barbell Rollout – Watch coach Amie and Chad demonstrate.

Try this one on for size! It’s a core crusher. We did
5×5 of these about a week ago and my abs were 💥

 

 

Training injuries are bound to happen to all of us. There is always a way to continue training even through injury. 

 

For CrossFitters, perhaps instead of your workout of the day being an Amrap make it As Many Quality Reps as Possible.

 

For runners, you may need to modify volume and adding some strength or resistance training along with A different modality for conditioning like biking or rowing. 

 

Again injury is bound to happen but it does not mean you have to stop training. Being committed to keeping the habit of regular movement and being willing to modify things is the best perspective.

 

Pain doesn’t equal damage. 

Damage doesn’t equal Pain

Pain is a signal that is sent from our brain. It is a PERCEIVED threat. 

 

What does that mean? It means that pain is not always an indicator of damage. Our brain might perceive a situation or movement as something that could cause us harm, and create in turn it creates the sensation of pain so that we stop whatever we are doing.⠀⠀⠀⠀⠀⠀⠀⠀⠀

 

The tough part? Sometimes our brain is wrong. It might be perceiving a threat that isn’t there, forcing us to feel pain before we really should. This often happens when we have had chronic pain, or been in pain for a long time. The threshold for what our brain thinks is threatening becomes a lot lower than it does when we are healthy.

 

This means we can feel pain without any tissue damage.

 

A great example: People with low back pain often report pain when bending over, or a fear of bending over due to pain. We KNOW there is nothing inherently wrong or dangerous with bending over and there is no mechanism in which bending over could cause us tissue damage. However our brain is in such a sensitive threat mode due to chronic pain, that it perceives bending over as a potential for causing harm, and therefore we feel pain.

 

Pain does not equal damage. Damage does not equal pain.⠀

 

Core Series – 

Another one of our Favorite Core exercises is 

Heavy Carries

Both farmer carries and Suitcase Carries are two of our favorites.

Loaded carries require different stability than other traditional core exercises and they are super functional for core strength and stamina we need in everyday life.

 

How often do you pick up a heavy bucket, bag or object in everyday life.  Training those movement patterns and strengthening those muscles is key for never feeling that tweek or twinge when picking up something heavy.  And…..They are super easy to incorporate in everyday training.  Use a heavy Bag bucket or object.  You don’t have to have Kettlebells or dumbbells.

 

Lower body Balance – For optimal strength balance here are some suggested percentages

Dead life 100%

Back Squat 80%

Front Squat 68%

Front Rack Step up 33%

Single leg Deadlift 45%

Single Arm Farmer Carry 50%

 

𝗙𝗿𝗼𝗻𝘁 𝘀𝗾𝘂𝗮𝘁𝘀? ⁣
⁣
Are you surprised?⁣
⁣
𝗧𝗵𝗲𝘆 𝗕𝘂𝗶𝗹𝗱 𝗮 𝗦𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗖𝗼𝗿𝗲 ⁣
The position of the bar and upright torso works the front of your core (abs and obliques), and helps build the core strength you need to handle heavy weight in other lifts, such as the Back Squat or Deadlift.⁣
⁣
The front squat builds phenomenal strength in the core, glutes, hips and legs; all areas that are involved performing nearly every other movement in the gym, sports, or life. Like the name implies, the front squat is done with the bar placed across the front of the body.⁣

Watch “The Chad” demonstrate proper form.

Front squats? Are you surprised?

They  Build a Stronger Core 

The position of the bar and upright torso works the front of your core (abs and obliques), and helps build the core strength you need to handle heavy weight in other lifts, such as the Back Squat or Deadlift.

 

The front squat builds phenomenal strength in the core, glutes, hips and legs; all areas that are involved performing nearly every other movement in the gym, sports, or life. Like the name implies, the front squat is done with the bar placed across the front of the body.