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Jefferson Curl @ 70kg.
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Another fantastic weighted mobility drill from @gymnasticbodies . The first time I did this with a 15kg bar, it was super hard as I didn't have the necessary trunk mobility. Through slow, gradual progression, have achieved a bodyweight Jefferson Curl.
β€’
Articulation of the spine and control was quite a challenge at this load. Entire posterior chain was fired up as I was going through the range of movement πŸ”₯πŸ”₯πŸ”₯
β€’
The movement helps to stretch and strengthen your entire posterior chain. Start really light or without load(better too light than too heavy) and focus on articulating each vertebrae of the spine as you perform the movement.
β€’
As Coach @christophersommer1 says "Make haste slowly."
β€’
#TeamPushMore
#GBathlete
#SIAthlete #ChristopherSommer
#PushMoreFnP #FitterFasterStronger
#JeffersonCurls
β€’
πŸŽ₯: @cammie_jieyin β„’@iamjwjw

Tuesday's Training Tip features a shoulder mobility and strength movement by Coach @iamjwjw.

#Repost @iamjwjw with @repostapp
・・・
Weighted Arm/Shoulder Circles @ 2.5kg
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Here's a variation on a warm-up drill that I use as a cool-down/finisher drill after heavy pulling and overhead work.
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The small added load assists in getting your shoulders engaged throughout the movement. If you have stiff shoulders, start really light and do slow, controlled reps to free up your scapulars. The elbows stay locked out the entire time.
β€’
Whether moving forward or in reverse, I am focusing on getting my scapulars to move; when the arms are in front, scaps are protracted. As the arms move overhead, scaps are elevated. Then as the arms move down, scaps move to retraction and depression.
β€’
Try it out and build your shoulder mobility and strength.
β€’
@gymnasticbodies
@christophersommer1
@awakengymnastics
β€’
#TeamPushMore
#GBathlete
#GymnasticBodies
#SIAthlete
#PushMoreFnP
#FitterFasterStronger

Bulletproof your posterior chain with this potent movement demonstrated by Coach @iamjwjw .

#Repost @iamjwjw with @repostapp
・・・
Jefferson Curl @ 70kg.
β€’
Another fantastic weighted mobility drill from @gymnasticbodies . The first time I did this with a 15kg bar, it was super hard as I didn't have the necessary trunk mobility. Through slow, gradual progression, have achieved a bodyweight Jefferson Curl.
β€’
Articulation of the spine and control was quite a challenge at this load. Entire posterior chain was fired up as I was going through the range of movement πŸ”₯πŸ”₯πŸ”₯
β€’
The movement helps to stretch and strengthen your entire posterior chain. Start really light or without load(better too light than too heavy) and focus on articulating each vertebrae of the spine as you perform the movement.
β€’
As Coach @christophersommer1 says "Make haste slowly."
β€’
#TeamPushMore
#GBathlete
#SIAthlete #ChristopherSommer
#PushMoreFnP #FitterFasterStronger
#JeffersonCurls
β€’
πŸŽ₯: @cammie_jieyin

Progress 😎
#GBAthlete @iamjwjw
#GPRepost,#reposter,#notetag @iamjwjw via @GPRepostApp ======> @iamjwjw:Jefferson Curl @ 70kg.
β€’
Another fantastic weighted mobility drill from @gymnasticbodies . The first time I did this with a 15kg bar, it was super hard as I didn't have the necessary trunk mobility. Through slow, gradual progression, have achieved a bodyweight Jefferson Curl.
β€’
Articulation of the spine and control was quite a challenge at this load. Entire posterior chain was fired up as I was going through the range of movement πŸ”₯πŸ”₯πŸ”₯
β€’
The movement helps to stretch and strengthen your entire posterior chain. Start really light or without load(better too light than too heavy) and focus on articulating each vertebrae of the spine as you perform the movement.
β€’
As Coach @christophersommer1 says "Make haste slowly."
β€’
#TeamPushMore
#GBathlete
#SIAthlete #ChristopherSommer
#PushMoreFnP #FitterFasterStronger
#JeffersonCurls
β€’
πŸŽ₯: @cammie_jieyin

The basics will always be a part of your training 😎

@iamjwjw Chin Ups & Wide Dips.
β€’
After a solid Snatch session this morning, balanced out upper body training with bodyweight movements. All the work with @gymnasticbodies is really showing nicely; I'm getting really solid range of movement on both my chins and dips. Couldn't get to these end ranges just a few months ago.
β€’
T-minus one week to my first Masters Weightlifting competition at the 2017 Singapore Open!
β€’
#TeamPushMore
#GBAthlete
#ChristopherSommer
#FitterFasterStronger
#PushMoreFnP
#SIAthlete
#GymnasticBodies
β€’
πŸŽ₯: @cammie_jieyin

Power Clean & Jerk @ 110kg; Clean Pulls @ 180kg; Lat Flys.
β€’
Felt good in this morning's training, did a quick build to a nice 110kg C&J, followed by accessory work - Clean Pull strength is back, hit a solid the 180kg.
β€’
Rounded off the session with Lat Flys courtesy of @gymnasticbodies . Fantastic for building strength, stability and mobility in the upper back, rotator cuff and traps.
β€’
Now I'm ready to chill and recover over the weekend!
β€’
πŸŽ₯: @cammie_jieyin
β€’
#TeamPushMore
#GBathlete
#SIAthlete
#ChristopherSommer
#GymnasticBodies
#PushMoreFnP
#FitterFasterStronger

Hang Muscle Snatch @ 70kg.
β€’
Finally back to a bodyweight muscle snatch! Working on dialing in tempo for the lats and quads with the drills this evening. Took a couple of cracks at 75kg but not there yet πŸ˜….
β€’
πŸŽ₯: @cammie_jieyin
β€’
#TeamPushMore
#GBathlete
#SIathlete
#FitterFasterStronger
#ChineseWeightlifingMethod

Snatch @ 97kg; Clean & Jerk @ 117kg; Total 214kg at the #SingaporeWeightliftingOpen2017 for Gold medal in the Masters 35-39 division.
β€’
After a day of excitement coaching #TeamPushMore athletes through their sessions, it was finally my turn to step on the platform.
β€’
Despite not cracking new PRs, it was an great comp as I went 6 out 6 lifts today:
Snatch 85kg-92kg-97kg

Clean & Jerk
105kg-112kg-117kg
β€’
Both final lifts were shaky; body was not happy about standing through the day and lack of sleep πŸ˜‚
β€’
It was a case of trusting my training and going by feel. Thanks to Coach @wuchuanfu for the guidance!
β€’
πŸŽ₯: @cammie_jieyin
β€’
#PushMoreFnP
#SIathlete
#GBathlete
#FitterFasterStronger
#ChineseWeightliftingMethod

Want to get your shoulders strong and mobile? Try this shoulder pre-hab movement demonstrated by Coach @iamjwjw .

#Repost @iamjwjw with @repostapp
・・・
Hinge Rows courtesy of @gymnasticbodies .

I add these in my training for building shoulder girdle strength and stability. Position and movement wise, it helps with my shoulder mobility too. You can see the range the shoulders/scaps go through from start to finish of the movement.

#TeamPushMore
#GBAthlete
#GymnasticBodies
#ChristopherSommer
#SIAthlete

Johnathan Wong, Pushmore boss, demonstrating jerk drives. Tag a friend who struggles with the jerk or save it if you need it yourself πŸ’ͺπŸ€“ #Repost @iamjwjw with @repostapp
・・・
Jerk Drive @ 160kg.
β€’
Final heavy-ish training session this morning leading up to the Singapore Weightlifting Open 2017 this Saturday.
β€’
Jerk drives are an overload accessory piece that trains awareness to support load and maintain posture in preparation for the Jerk.
β€’
Start by racking the bar in a similar position as your Jerk. From there, perform a single dip to load into quads while maintaining an upright torso. Subsequent reps, work on driving through the quads and hips to unweight the bar off the shoulders before re-racking. You should receive the bar in the same position, supporting it with your lats and quads.
β€’
In terms of load, start with about 70% of your front squat 1RM, and over time, aiming for 110% of your front squat 1RM.
β€’
#TeamPushMore
#PushMoreFnP
#SIAthlete
#GBAthlete
#ChineseWeightliftingMethod
#FitterFasterStronger

Jerk Drive @ 160kg.
β€’
Final heavy-ish training session this morning leading up to the Singapore Weightlifting Open 2017 this Saturday.
β€’
Jerk drives are an overload accessory piece that trains awareness to support load and maintain posture in preparation for the Jerk.
β€’
Start by racking the bar in a similar position as your Jerk. From there, perform a single dip to load into quads while maintaining an upright torso. Subsequent reps, work on driving through the quads and hips to unweight the bar off the shoulders before re-racking. You should receive the bar in the same position, supporting it with your lats and quads.
β€’
In terms of load, start with about 70% of your front squat 1RM, and over time, aiming for 110% of your front squat 1RM.
β€’
#TeamPushMore
#PushMoreFnP
#SIAthlete
#GBAthlete
#ChineseWeightliftingMethod
#FitterFasterStronger

Chin Ups & Wide Dips.
β€’
After a solid Snatch session this morning, balanced out upper body training with bodyweight movements. All the work with @gymnasticbodies is really showing nicely; I'm getting really solid range of movement on both my chins and dips. Couldn't get to these end ranges just a few months ago.
β€’
T-minus one week to my first Masters Weightlifting competition at the 2017 Singapore Open!
β€’
#TeamPushMore
#GBAthlete
#ChristopherSommer
#FitterFasterStronger
#PushMoreFnP
#SIAthlete
#GymnasticBodies
β€’
πŸŽ₯: @cammie_jieyin

Sweet 😎

@iamjwjw πŸ’₯

Hanging Leg Lifts; Standing Pike Stretch.
β€’
Working compression strength with @gymnasticbodies drills post heavy Cleans and Front Squats. Am still working on refining movement form and control.
β€’
Overall, trunk mobility and strength have steadily improved over the past few weeks of training. Happy with the progress and also how my back feels in general.
β€’
#TeamPushMore
#SIAthlete
#GBAthlete
#ChristopherSommer
#GymnasticBodies β„’@iamjwjw

Handstand Wall Runs; Weighted Seated Dislocates.
β€’
Today was a movement and handstand skill focused day. Worked on refining position and balance in the handstand wall runs. Weighted dislocates function to build both strength and mobility in the overhead position.
β€’
Enjoying the process as I work towards my handstand while getting great strength and mobility carry over to my weightlifting.
β€’
#TeamPushMore
#SIAthlete
#GBAthlete
#GymnasticBodies
#ChristopherSommer
#PushMoreFnP
#FitterFasterStronger
#Handstand

Nice 😎

Feels good to be back in action after the many hours of travel back from the US.
β€’
After lifting this morning, worked on @gymnasticbodies drills to build core, back and trapezius strength.
β€’
#TeamPushMore
#GymnasticBodies
#GBathlete
#SIAthlete
#PushMoreFnP
#ChristopherSommer β„’@iamjwjw

Feels good to be back in action after the many hours of travel back from the US.
β€’
After lifting this morning, worked on @gymnasticbodies drills to build core, back and trapezius strength.
β€’
#TeamPushMore
#GymnasticBodies
#GBathlete
#SIAthlete
#PushMoreFnP
#ChristopherSommer

Block Fa Li La @ 110kg.
β€’
Been having a great couple of days so far hanging out with Coach @christophersommer1 and crew @awakengymnastics @chikarajuku and @ianmac5595 at the @gymnasticbodies HQ training facility in Phoenix, Arizona.
β€’
Got in some lifting yesterday and worked to some good load for the Block Fa Li La. The focus being on getting power transfer to the bar. Upon extension, I'm aiming to squat and let my elbows go high and outside. Working with a Snatch grip, this trains the perception for the unweighting and subsequent turn around to the receiving position for the Snatch.
β€’
#TeamPushMore
#SIAthlete
#GBathlete
#FitterFasterStronger
#ChineseWeightliftingMethod
#GST
#GymnasticBodies

Hang Muscle Snatch @ 60kg.
β€’
This is a great assistance drill that helps develop:
1. Use of the lats in keeping the bar close to the body.
2. Power transfer + full extension of the hips and quads.
3. Overhead finish position.
β€’
Start light and focus on making the movement smooth. You should feel that you are moving the bar up vertically as opposed to swinging it out and around to the finish position.
β€’
Control the movement as you lower the bar and drive up aggressively. Hips and knees should open at the same rate as you drive up. Allow the quads and hips to do majority of the work with the upper body following through to finish.
β€’
#TeamPushMore
#SIAthlete
#PushMoreFnP
#FitterFasterStronger
#ChineseWeightliftingMethod
#RoadToMasters

Snatch @ 95kg, Clean & Jerk @ 110kg.
β€’
It has been some time since I've tested both classic lifts in one session. Did so today for a 205kg total.
β€’
Above lifts feel stable; with more work to be done on my Split Jerk technique. Back to the grind.
β€’
πŸŽ₯: @julezkhoo
β€’
#TeamPushMore
#SIAthlete
#PushMoreFnP
#FitterFasterStronger
#ChineseWeightliftingMethod
#RoadToMasters

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