Positioning for Improving Exercise Execution: Part 1 | ETP#3

Eat Train Prosper

This is part one of a two-part series on how to incorporate better position for improving exercise execution.

Bryan and Aaron go into detail on improving mechanics, getting more hypertrophy, and decreasing joint discomfort from the movements you are performing.

Body Parts Discussed:

1. Quadriceps
2. Hamstrings
3. Calves

Topics Covered:

1. The importance of moving through a full range of motion for quadricep development.
2. Foot pressure and position for quads.
3. The two things happening when you squat. Hip extension and knee extension.
4. The degree by which a movement prioritizes the quads, is going to be how much the movement biases knee extension over hip extension.
5. Elevating the heels when squatting.
6. Isolation movements for the quadriceps
7. Glute vs. quad dominance in single leg movements and how to prioritize one versus the other.
8. Isolated quadriceps movements that extend the knee in the absence of hip extension better target Rectus Femoris. A movement that extends hip and knee together spans both joints and will not allow for as much specific Rectus Femoris focus.
9. Functional fitness or home gym variations for the absence of a leg extension machine.
10. Execution style of hip hinge movements and understanding proximity to failure in terms of what muscles are receiving the stimulus.
11. Lying hamstring curls versus seated hamstring curls and techniques for improving execution for each.
12. A recent research study published on the effectiveness of seated leg curls when compared to the lying leg curl: https://pubmed.ncbi.nlm.nih.gov/33009197/
13. The importance of achieving the stretched position of calf raises.
14. Performing calf raise exercises with the knee extended and performing movements with the knee at 90 degrees of flexion. Which better recruits muscle activation of the Gastrocnemius. Which better recruits muscle activation of the Soleus.

Next week will cover Part 2 discussing all major muscle groups of the upper body.

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