LAT PULL DOWN BRENDA LINK INTEGRATED HEALTH

Do Lat Pulls Down Really Train your Lats?

The ability to use cables is crucial in matching resistance profiles to effectively train many upper body and lower body muscle groups. Today we take a look at the lat pull-down. This machine is a staple in most commercial gyms and training studios and is pretty simple right? Pull the bar to your chest and train your lats, if only it was that simple! Anatomy It is important to first understand the anatomy of the lats and their function. The lats connect [...]

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Pec training Tiana Pec Fly - Link Integrated Health

What you MUST know about Pec Flys – Chest Training Series Part 2

Welcome to our second post in our Chest training series focused on getting the best from your training, program design and preventing injuries!  You probably use exercises such as flys in your chest workouts, but do you really understand the differences between a cable, dumbbell or machines? Are they all the same or are they different? When do you use them? Today we take a deeper look… NOTE – Please read our first POST for a review of important anatomy and arm [...]

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HAMSTRING ANATOMY LINK INTEGRATED HEALTH

The Best Hamstring Curl Exercises You Must Train & How to Do Them

Hamstring Curls are a crucial exercise to have in your routines as they train the hamstring in knee flexion (bending the knee). Imbalances in this portion of the muscle are a known contributor to knee pain, especially when running! In this article we will reviewAnatomy & function How to execute the top hamstring curl exercises Common errors & considerationsAnatomy There are 3 muscles that make up the hamstring group. From lateral to medial they are Bicep Femoris, Semitendinosus and Semimembranosus. It is important [...]

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HACK SQUAT TIANA LINK INTEGRATED HEALTH

How to Get the Most out of Hack Squats in Your Training Routine

Learn the Key Coaching Points to Maximizing Hack Squats Hack Squats are often an overlooked and poorly executed exercise in commercial gyms. The majority of people end up putting on too much weight and use their passive range of motion to bounce out of the bottom, the exact opposite of proper use and it contributes to higher injury risks! Below are the key points on incorporating Hack Squats into your training program. Key Coaching Points  Let’s start with our key coaching points.Focus on [...]

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ARI CHEST PRESS DUMBBELL LINK INTEGRATED HEALTH

Chest – A Deeper Look at Optimal Training & Injury Prevention Part 1

Welcome to our first post in our Chest training series focused on getting the best from your training, program design and preventing injuries!  When it comes to chest training most people opt in for bench pressing, as the movement allows the trainee to use higher loads in a compound movement. While pressing can be a good exercise for the chest it is important to look at a few factors to optimize your training and prevent injuries. Anatomy There are 3 divisions to the [...]

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The Best Split Squat Variations and How to Program in Your Workout

Add these exercises to improve performance and eliminate back pain! Split squats are one of the only ways to work the rectus femoris in the lengthened position. This is crucial for structural balance and performance. Most people have weakness in the lengthen position and in return have issues with lower abdominal and low back pain. FRONT FOOT ELEVATED CABLE SPLIT SQUAT Elevating the front foot de-loads the quad. Great for people who have range of motion and strength issues. Coaching Tip – Have the [...]

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Question Marks And Man Showing Confusion Or Unsure Link Integrated Health

Exercise Programming 101 – Understanding the Basics for Optimal Results!

Exercise programming can be confusing so we’ve summarized key points to begin with. Use this as a reference guide for how to better understand our programs. Goals A goal is reached in an exercise program by changing exercise variables. Changing exercise variables focuses on a specific goal. You must focus on one goal for a period of 4-12 weeks for best results. Exercise Variables in Programs Repetitions – Number of times a weight is lifted consecutively in one set Sets – Number of consecutive [...]

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YOUTH TRAINING SHOULDER PRESS LINK INTEGRATED HEALTH

4 Reasons Youths Must Strength Train

Protection against injuries If you play competitive sports- you will get injured. Injuries do happen in low impact, non-collision sports such as swimming often due to heavy volume with poor technique while having weak muscles/tendons. Injury rates increase with land/ice based collision sports such as hockey, lacrosse and soccer. One’s ability to create proximal ‘stiffness’ in the torso prior to contact can be protective against injuries including reducing the incidence of concussions. Stiffness is enhanced by resistance training. Strength training also improves [...]

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Girl Squatting Link Integrated Health

3 Misconceptions about Squatting and 1 Real Solution

Why incorporating these solutions will get you results and reduce injuries. What is the perfect way to squat? How far should my squat depth be? What is best position; high bar or low bar? Let’s take a further look… Question 1:   What is the perfect way to squat? Before you start it is important to determine what you’re actually squatting for. Emphasis – Are you squatting for; Quads, Glutes/Hams, Power/Sport. This will determine your set up and the execution of the exercise.Mechanical Structure – Your structure [...]

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