“Traveling and weight restricted sports don’t go hand in hand. It’s difficult to resist the temptation of delicious foods in a foreign city but with a little bit of balance you can both maintain your weight and enjoy good food. Eating slightly bigger but less frequent meals, making more conscious decisions when eating out like asking for no oil in my food, opting for leaner cuts of meat, subbing the greasy side dish for a side of plain white rice, walking more, logging in my meals and reporting to a coach weekly is what makes it possible for me to stay within my weight class but still enjoy myself when I travel. . At @hybridperformancemethod 1-on-1 nutrition coaching, we work with individuals of all ages and disciplines that are looking for long lasting lifestyle changes to improve their health and body composition.” - @steficohen . Sign up link in our bio!
Differences in stance width between the conventional deadlift (CD) and sumo deadlift (SD) result in altered body position, which ultimately allows for differences in muscle activation and pulling mechanics. --- Both McGuigan/Wilson and Escamilla et al have extensively analyzed the differences in the CD vs SD. The narrow stance of a CD requires increased ankle dorsiflexion (creating a less vertical shin) while the wide stance of a SD allows for a more vertical shin angle. -- Additionally, the narrow stance of the CD creates a position with slightly more knee extension and a more horizontal torso (more hip flexion) when compared to the more vertical torso of the SD. -- These differences in position are important for a few reasons: -- 1) Based on EMG data the two lifts maximally recruit difference muscles. CD shows much higher erector spinae activity and likely higher gluteus activity (some studies show higher glute activity in CD and some show no statistical difference), while the SD shows significantly more quadriceps activation. Interestingly, no significant differences were noted in hamstring activity. -- 2) With a more vertical shin and torso classically found in the SD, it has the potential to be a biomechanically advantageous position to lift a barbell from the ground due to the ability to keep the bar closer to the body, reduce hindering lever arms, decrease range of motion, and produce a more vertical bar path. -- However, this DOES NOT mean that “sumo is cheating” or that the SD is universally easier for all lifters. On the contrary, due anatomical differences (ex: femur/torso/arm length and ratios), limitations in flexibility, and differences in muscular strengths, the CD can certainly still be the strongest variation for many lifters. -- Additionally, McGuigan/Wilson found no difference in Schartz Scores (tool for assessing relative strength) between SD and CD in a national powerlifting competition. -- Practical Application: Since the CD and SD activate different, large muscle groups to a significant extent, trainees seeking to improve general strength and athleticism should incorporate both lifts into a well-planned training program. . 📃@bros_md
Hybrid Powerlifting combines powerlifting with bodybuilding and functional accessory exercises. It's the perfect program if you're looking to increase strength and improve body composition while at the same time working on shoulder, trunk and hip stability through functional movements. . Not sure which program is right for you? Don't sweat it. Monthly membership gets you access to ALL 13 subscription programs. Click the link in our bio now to see if this program is right for you!
Hybrid WOD Are you interested in doing focused, specific strength and conditioning work that actually improves your crossfit abilities and doesn't just leave you beat up and in pain? Curious how exactly high end athletes develop their seemingly endless engines? Maybe you have goals of competing in a local or even regional competition. Look no further. . Hybrid WOD utilizes a focused approach to best develop ability in the squat, hinge, push, pull, and lunge, through barbell, unconventional, and gymnastic myodalities, taking into account adequate recovery time, with volume in challenging movements that cause the least amount of damage and offer a high amount of transfer. . Join the Hybrid online team today by clicking the link in our bio!
Hybrid Deadlift Protocol - This is an every other day training program that runs for 12 weeks and focusses on the deadlift as well as other core strength and stability exercises that will help to improve your deadlift 1RM. This program can be used on its own or in addition to a program you're already using! Sign up today and start training your deadlift like a pro! <sign up link in bio>
“Working with Hybrid Nutrition, specifically with coach Samantha (@samanthapetrich) impacted my life immensely. Looking back at 2018 one of the best decisions I made was to take control of my body. There were ups and downs but it was all worth it. Sometimes I wonder if I didn’t take the decision to change back in March where would I be today? For sure not where I am now. I’ve been blessed to come across hybrid nutrition program and working with Samantha, a knowledgeable and understanding coach, has been a pleasure. Looking forward to what 2019 will bring 🙂” - Veronica Breguta . Start your Hybrid Nutrition plan today by clicking the link in our bio!
Do you want to instantly add 50lbs to your bench press? — Unfortunately there are very few “hacks” when it comes to strength training. If you want to add 50lbs to your bench press, you probably just need to bench press more and get stronger 🤷🏻♂️ — BUT there are a few things, like optimizing bar placement that can move the process along a little faster. — One of the biggest errors we see is letting the bar sit too far back in the hand. This causes the wrist the extend back and places the bar further away from the forearm, creating a less than ideal force vector and can lead to pain. — To fix this, try to keep the bar over pad or meat of the palm. This will help keep the bar “stacked” over the wrist, forearm, and elbow to allow for better force transfer. The wrist doesn’t have to be completely neutral (and probably shouldn’t be because that could increase the risk of the bar falling out of the palm and actually may put it a little in front of the forearm rather than directly over it) but should not be extended to a great degree. — A good way to imagine this change is to think about if you were going to have to push a car down the road. You wouldn’t put all of the force up near the base of your fingers would you? Not a chance. This would be inefficient and probably painful. You’d probably (hopefully) push with the base of the palms that aligned nicely with the forearm. The bar position in the bench press can be thought of in a similar way. — The recently popularized bulldog grip can be a great way of finding this position. Anyone using the bulldog grip? Or have other thoughts of positioning? . Written by: @bros_md
INTRO TO HYBRID POWERLIFTING ____________________________________________________ Interested in Powerlifting but don’t know where to start? This one is for you! Intro to Hybrid Powerlifting is an entry level powerlifting program. This program is designed for brand new lifters, or people looking to get back into Powerlifting style training after a long time off. This program is not percentage based as a means of loading, assuming the brand new lifter has never tested a max and will be relatively new to training "The big three" or Squat, Bench, Deadlift. The program is a total of 12 weeks long. The primary focus of the first 4 weeks is NOT weight on the bar, but technique and optimal movement. You’ll be asked to select weights that do NOT take you close to failure. The first 4 weeks will be tempo work, followed by some higher rep work. You’ll attempt to make SLIGHT increases in weight over these weeks as the reps decrease, but focus on maintaining tempo and form. The rest of the program will work on taking you from a beginner to intermediate level lifter and completion of this program will leave you fully prepared to take on our main Hybrid Powerlifting program. ____________________________________________________ Click the link in our bio to start your Powerlifting journey today!
OMG LOOK AT HIS BACK ROUNDING IN A DEADLIFT. So what? . The belief that the safest way to deadlift is with a neutral spine is unsupported. If that were true why is it that some of he worlds best dead lifters in history lift with a rounded back and live to tell their story? People get worried when they see someone or deadlift with a rounded back, and immediately assume there is something wrong with their bodies. Now, I realize this is a controversial thought, so feel free to discuss in the comments. However, understand that my argument isn’t a personal opinion, but rather interpretations from the most up to date research and my personal experience. . This discussion is simply about techniques utilized to lift the most weight, safely, for the purpose of performance. If we look at basic anatomy/biomechanics, with neutral spine posture, you rely mostly on your back extensors (erector spinae, multifidi, QL) to keep your spine stabilized and maintain the natural arches of the spine. But if you slightly round your upper back, you get both active and passive support (key word slightly) including tightness from the thoracolumbar fascia. So the misconception that the spine is not “stable” in a round position is totally flawed. The spine does indeed stabilize in a rounded position and can indeed be safe as well. . In a neutral position stability comes from your elector spinae, intra abdominal pressure, as well as muscles surrounding the core like the rectus abdominis and obliques, which when they contract they actually produce a flexion torque, meaning that they encourage a rounding back. So quite possibly, maintaining a perfectly straight back becomes almost impossible. The lower back will lose it’s lordotic shape under load 10/10 times. . *** I wouldn’t advise allowing yourself to round to end ranges of motion aka looking like a scared cat and this argument shouldn’t be used as an excuse for shit technique, as a beginner please learn the rules before you break the rules.**** . Written by @steficohen
The Hybrid Warm Up & Activation E-Book is everything you need to prepare for any Hybrid training session. Real athletes warm up. If you don’t, you’re setting yourself up for poor performance in your training sessions and risking injury. Take the guessing out of your warm ups and set yourself up for success! This e-book is available in the online store for only $7. <link in bio>