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The hack squat can be easier to train the quads in

Banded Hack Squats are a great exercise that can b

Banded Hack Squats are a great exercise that can be really customized to the training goal if you mind the loading and tempo perscriptions.
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The relationship between weight vs band tension creates a lot of options. I could literally do a whole series on on the poosibilites, but here is a start on what you need to know to figure out the dose of each for the goal.
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The weight resistance is subject to momentum and the band is not. The weight will be responsible for the majority of the load in the lenghtened position, and in performance terms the starting load, or the inertia you have to overcome. The bands, depending on how you set them up can start adding tension fairly quickly, or not until the top.
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If I want a client to feel confident and stable in the bottom, I may opt for less weight and more band tension. If I want the band tension to just decelerate the load at the top, I may set the bands to only impact the top 1/2-1/4 of the motion. If I want to challenge someone throughout the entire range without having to worry about their ability to do so at faster contractile speeds, I will use a more balanced load:band load and make sure the bands come on just before the mid range.

#n1training #n1education #hacksquat #legday #exercisetips #exercisescience #legtraining #legdayworkout #personaltrainers

-The Hammer Row Close will overload the short posi

-The Hammer Row Close will overload the short position due to the lever arm the weight is loaded on.

-In the short position the lever arm is perpendicular to gravity in the peak of the contraction. The load is heavy where I am weak.

-The Hammer Row close tends to guide people into using their biceps and upper back musculature.

-The Stepped Back Hammer Row overloads the lengthened position of the lat. The load is heavy where I am strong.

-The Stepped Back Hammer Row will guide people into a downward position with the Humerus allowing the Lats to be the prime mover instead of the Biceps, Teres or upper back musculature.
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#n1training #exercisetips #backworkout #backtraining #biomechanics #latsworkout

Here is a simple test that Coach @cjmoxley demonst

Here is a simple test that Coach @cjmoxley demonstrates how to quickly and easily assess your active range for lats.
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Active range is an important concept to ensure your setup and execution is on point to keep tension on the target muscles throughout each rep. Going outside your active range on pulldowns means that other musculature (costal pecs, teres major, etc) have to initiate the movement and that often makes it extremely difficult to engage the lats effectively throughout the rest of the rep.
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It is also critical to avoiding injury and keeping your joints healthy.
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For more videos like this and more in-depth content, check out the N1 Training site with new content added weekly. (link in bio)

#n1training #n1education #trainsmarter #biomechanics #exercisetips #fitnesstips

We use heel wedges a lot. They’re an awesome too

We use heel wedges a lot. They’re an awesome tool.
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However I see a lot of people fail to setup properly. The biggest mistake being too wide.
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Setting the wedges too wide could make the exercise worse or make people decrease their ROM. As with any tool, it’s usefulness depends on how well you use it.
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When using a heel elevation, remember that the feet will likely be narrower than your normal stance because your knee should be traveling further away from your center of mass (feet).
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Here is a clip from a squat workshop we did @hidden_gym with the @primefitnessusa solo wedges.
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#n1education #n1training
#findyourprime #biomechanics #exerciseexecution #squatwedges #squatmechanics #squatworkout #heelelevatedsquats #squats

Thigh bands (or booty bands as some call them) hav

DNA Testing: How Much Should it Influence Your Pro

DNA Testing: How Much Should it Influence Your Program?
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Some DNA testing companies offer or include training recommendations based on your genes.
It’s not as valuable as you might think (or as they’d like you to believe).
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Here’s why…
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The body has a tremendous ability to adapt. That is what it is designed to do, and the entire reason we train in the first place. If we couldn’t adapt to the stimuli created by our training, there would be no point.
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While your genes may give you a predisposition to certain characteristics (better lactate clearance or higher percentage of fast-twitch muscle fibers) does not mean that you should only train one way all the time.
I’m pretty sure you already knew that though 😉
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If someone doesn’t have the best genes for endurance work or mitochondrial energy does that mean they should only do low rep strength training? Of course not!
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Because our bodies have the ability to adapt means that we can use our strengths but also improve areas that may not come “naturally” to us.
For more on the topic of DNA testing and its influence on programming, head to our story to find the swipe up link to the full article, or search “DNA testing” in our Articles & Videos linked in our bio.

#n1training #fitnesseducation #trainsmarter

If you want to truly give an all out effort and go

If you want to truly give an all out effort and go to failure, your best option is choosing a safe and stable exercise. Don't let the failure of stabilizing muscles be the limiting factor.
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Coordination and execution are going to fail before your muscles will. Especially if using complex movements that require a lot of internal stability.
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Selecting exercises that provide a lot of external stability (help you brace and keep things from moving that shouldn't) will be your best opportunity to take the target muscles to true failure and give you the chance to test your mental willpower when giving an all out effort.
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Keep this in mind when working with new clients who may not have the discipline or execution to stay safe in less stable exercises. This is the chance to work hard without risking injury.
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#n1training #trainsmarter #personaltrainers #personaltraining #muscleintelligence

Keep your knees happy and make sure you are set up

Keep your knees happy and make sure you are set up correctly in the leg extension.
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❌ Don't sit too far forward that your knees are in front of or behind the pivot point of the machine
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✅ Adjust your seat so that the pivot point is directly beside your knee joint.
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When you're set up properly, the leg pad should be providing resistance perpendicular to your shin the entire range of motion.
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Bonus Tip: Keep your knees facing forward the entire time. Don't let your knees roll in or out during the rep.

#n1training #n1education #legextensions #quadsweep #legtraining #legexercises #legdayworkout #exercisetips
#personaltrainers

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