The Foundations

Welcome to the Foundations of Lifting.

In this section you will learn the “How to Lift” and move correctly.

This section is key to your success in adding weights to your workout plan.

If you have any question on the Foundations please reach out.

The Importance of Breath

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Your core is your pressure management tool. When you’re lifting weights, you don’t want extra pressure to push down on your pelvic floor.

Your breath helps you manage this pressure.

I’ll tell you all about it in the video, and together we’ll learn the correct way to breathe during the exercises!

Always exhale on your effort. Your exhale is your friend as you lift! When you lift anything, use the exhale to manage the pressure. That way, you won’t be putting more pressure on your pelvic floor.

How To Hip Hinge

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In the hip hinge, the spine does not change shape!

Put as much bend in your knees as you need as you perform this move. Soften your knees as much as you need for tight hamstrings.

If you’re really struggling, try butt slides! Put your bottom on the wall, with your feet a step out. Feel your bottom sliding up and down the wall. This is how you know you are hinging at the hips, and not using your spine.

Understanding Shoulders Mobility

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Where is your shoulder mobility?

Pressing Your Hands Into a Chair or Into the Floor

In this foundational movement, you want to press your shoulders back without pinching them.

Range of Motion – Lifting Your Arm Up

This movement is all about finding your boundaries—not going past them (that leads to injury). Where can you go without compensating in your ribs or your shoulders?

Try taking your arms a little wider, or thinking about your shoulder blades staying wider as you move your arms up.

Keep your ribs gently inside your body.

How To Squat

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Squatting is sitting in a chair.

Try putting your hands out in front of you, hinging at your hips, and sending your bottom backwards. Push through your heels and exhale to come up.

You can also try the movement with a bar stool—that’s a half squat.

It’s important not to use momentum as you squat. Go slow and use your breath.

How To Lunge

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  • When you lunge, feet should be hip distance or on train tracks, wider apart. You DON’T want narrow feet.
 
  • The idea is to move like a piston, straight up and down.
 
  • Tuck your tail to get in neutral alignment.

What is Neutral Alignment

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For neutral alignment: 

Stack your head

over your shoulders
and ribs over hips,

and our hips over ankles.

Using the belt to find neutral alignment:

Look for the bone at the side of your hip, and allow your belt or strap to hang straight down from this place. Does it create a straight line from hip bone to ankles?

Back Your Hips Up

Many of us stand with our hips forward. Backing ‘uyour hips up will often create neutral alignment. If you feel like you’re going to fall backwards, bring your chest forward a bit.

Keep Your Ribs In

When we lift the ribs, we drive weight into the low back (and we don’t want that). Don’t jam the ribs down, simply notice if they jut out, and make an adjustment to keep them in your body.

3B’s & a S

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This video describes how to train the reflexive core (transverse abs + obliques). We’ll talk about what happens when you’re not using the reflexive core, and I’ll give you demonstrations of each Don’t!

What to Avoid
The 3 B’s — Bracing, Bulging and Bearing Down.
And the S — Sucking In (overusing the obliques and causes pressure down as well).

What to Use Instead
The candle and marble imagery/breath.

Arm Pits of Power

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This video shows you how to find a range of motion at the shoulder joint. This can go a long way to help neck and shoulder tension.

After establishing healthy movement of the arm in the shoulder joint, we move on to create stability at the shoulder joint for movements like plank and weightlifting.