Tip #1: Do face-pulls before pressing movements.
- Warming up with face-pulls before any type of pressing (bench, overhead, dumbbell etc.) gets your entire shoulder girdle warm and activated. This will make pressing feel more stable and the extra pulling will keep your shoulders healthy and injury free.
- Use light to moderate weight and focus on the range of motion and hard contraction of the upper back muscles.
- 3-5 sets, 10-20 reps.
Tip #2: Do hamstring curls before squatting movements.
- Before any squatting movement (back squat, front squat, lunge, etc.) do a few sets of hamstring curls. Getting a good pump in your hamstrings will help stabilize the knee which makes squatting feel much smoother and controlled.
- Use TRX hamstring curls, Swiss Ball hamstring curls, or a mix of both.
- 3-5 sets, 8-15 reps.
If you have any questions on these movements or want more strength tips please contact Tom Sheriff at firstname.lastname@example.org.