#dumbbellfarmerscarry

[mikealexandercpt]

Well this definitely looks better, even if my focus admittedly wasn't there today. That might happen from time to time while I try to get back on track. So what's different, you ask? Head position. I was reminded through a @neversate video that, when performing carries, you should look past your desired finish point. The head follows the body. Looking past the finish point keeps the head up, which in turns helps you keep the #shoulders back and #scapula retracted. So here's my final two laps with 47.5lbs. Feel free to message me with any questions you.may have regarding this move or any exercise. Let's talk! #unitedinstrength #igfitness #jimwendler #dumbbellfarmerscarry #strongmanvariation #neversate #nevergiveup #nevergivein #nasm #nasmcertified #nasmcpt #iamacpt #letstraintogether #certifiedpersonaltrainer #ificandoitsocanyou #legionathletics #legionpulse #strong #strength #gripstrength #strongandshapelygym #njpersonaltrainer #conditioningworkout @nasm_fitness @legionath (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B0Ow4LMjYpv/?igshid=zjjgegeuid0q

[confessionsofanangrymetalhead]

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A post shared by The Angry Metalhead (@confessionsofanangrymetalhead)

And the #selfabuse continues! My head admittedly wasn't in it today. But my head POSITION was better. When doing any kind of carry, look PAST your finish point. Remember that the head follows the body. So if you look way past the finish point your head will stay up (giggles), which in turn keeps your shoulders back and #scapula retracted. Same shit for the #squat and #deadlift. Here's my set two laps with 47.5lbs. My body hates me right now, which is fine since I apparently have no love for it either! #confessionsofanangrymetalhead #beyond531 #jimwendlerisgod #jimwendler #nasmcptfromhell #metalhead #metalheadlifters #dumbbellfarmerscarry #realconditioning #fuckyourtreadmill #ihatemyself #ihateyou #selftorture #liftwithrage #liftwithhatred #yourmothersucksdicksinhell #strongandshapelygym #nov #northofvag https://www.instagram.com/p/B0OzCGwHhy2/?igshid=yqnlat43wu3t

[mikealexandercpt]

I tweaked my #benchpress setup, keeping my feet flat instead of being on my toes as per the advice of @untamedstrength. I think it worked. So here's 160x1. Also included is my last #dumbbellfarmerscarry set for a lap with 42.5lbs as I use that weight to try and improve my #stamina. I'm now accepting new clients for both #oneononepersonaltraining and #onlinepersonaltraining. DM me today and let's talk! #unitedinstrength #igpowerlifting #igfitness #fitfam #fitness #fullbodytraining #beyond531 #jimwendler #njpersonaltrainer #certifiedpersonaltrainer #nasmcpt #nasm #nasmcertified #iamacpt #legionathletics #legionpulse #strong #strength #letstraintogether @nasm_fitness @legionath (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B0jihzuDW5V/?igshid=7t16xf53d3bk

[mikealexandercpt]

Well, this was a bit of a relief, considering yesterday's workout immensely suffered due to emotional stress on my part. I took a cue from @untamedstrength and decided I should try to bench with my feet flat on the ground as opposed to being on my toes "just" for the sake of having an arch. I'm pretty sure it worked and it all makes sense if you think of the #benchpress the way I do - as basically an upper body #squat! I do see though, that I need to alter my #gripwidth on the bar just by a hair. Also filmed is my last #dumbbellfarmerscarry set for 2 laps. I'm using 42.5lbs, just under 25% of my bodyweight to try and build up my stamina so I can eventually just go for laps. I'm also available for #onlinepersonaltraining and #oneononepersonaltraining. DM today and let's talk! #unitedinstrength #igfitness #igpowerlifting #powerlifting #nasm #powerbodybuilding #nasmcertified #nasmcpt #certifiedpersonaltrainer #personaltrainer #letstraintogether #strong #strength #nj #njpersonaltrainer #beyond531 #fullbodytraining #jimwendler #conditioningworkout #strongandshapelygym #strongmanvariation #eastrutherford #newjersey #northjersey #nevergiveup #nevergivein #ificandoitsocanyou (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B0jgUneD_-w/?igshid=26i512uxbpqe

[mikealexandercpt]

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A post shared by Mike Alexander NASM CPT, CNC, CES (@mikealexandertrainingsystems)

Of there's one thing that separates traditional #bodybuilding to most styles of #strengthtraining, it's that bodybuilding training entails FEELING the movement. It's about the #eccentric and #concentric portions of the movement. And there will be times that you'll absolutely get the most out of training at a lighter weight than you'd like, just so you know you're hitting the right #musclegroups. Take the #seatedcablerow as an example! You're #lats are the primary target: so you're goal now is to make sure that your #lats are doing the work when pulling the handle to your chest, not your arms. It also helps to make sure to achieve #scapularetraction as you perform the concentric portion of this move. As you'll see here, I tend to sometimes look up a bit to help ensure my #shoulderblades are in fact retracting, just like I'd do if I were performing the #overheadpress, #platecarries and the #dumbbellfarmerscarry. My sets: 40x20 50x20 60x20 70x20 80x20 (filmed) Each set preceded by #bandedpullaparts with an #isometrichold. #unitedinstrength #nasm #nasmcpt #teamlegion #legionpulse #legionathletics #onlinestrengthcoach #beginnersstrengthcoach #intermediatestrengthcoach #fullbodystrength #fullbodytraining #lankylifters #hardgainers #volumetraining #powerbodybuilding #highvolume (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B6jpivcDOZN/?igshid=1cg1eqt6qnsp7

[mikealexandercpt]

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A post shared by Mike Alexander NASM CPT, CNC, CES (@mikealexandertrainingsystems)

Of there's one thing that separates traditional #bodybuilding to most styles of #strengthtraining, it's that bodybuilding training entails FEELING the movement. It's about the #eccentric and #concentric portions of the movement. And there will be times that you'll absolutely get the most out of training at a lighter weight than you'd like, just so you know you're hitting the right #musclegroups. Take the #seatedcablerow as an example! You're #lats are the primary target: so you're goal now is to make sure that your #lats are doing the work when pulling the handle to your chest, not your arms. It also helps to make sure to achieve #scapularetraction as you perform the concentric portion of this move. As you'll see here, I tend to sometimes look up a bit to help ensure my #shoulderblades are in fact retracting, just like I'd do if I were performing the #overheadpress, #platecarries and the #dumbbellfarmerscarry. My sets: 40x20 50x20 60x20 70x20 80x20 (filmed) Each set preceded by #bandedpullaparts with an #isometrichold. #unitedinstrength #nasm #nasmcpt #teamlegion #legionpulse #legionathletics #onlinestrengthcoach #beginnersstrengthcoach #intermediatestrengthcoach #fullbodystrength #fullbodytraining #lankylifters #hardgainers #volumetraining #powerbodybuilding #highvolume (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B6jpivcDOZN/?igshid=126iwwxj5z4h4

[mikealexandercpt]

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A post shared by Mike Alexander NASM CPT, CNC, CES (@mikealexandertrainingsystems)

As per the advice of @matty_xl I'm now switching between a light weight/#conditioning day and heavy day when I perform the #dumbbellfarmerscarry. Today was the heavy day and I went up to 50lbs to see what I can do. I'll probably increase the weight a bit more next time. For my light says I'm sticking with 42.5lbs, just under 25% of what I weigh, for the sake of #endurance and seeing how many laps I can get. That will be on Thursday. Preceded #bandedbackextensions for 3x20, a 330x3 #squat and a 32.5lb #dumbbellbenchpress for 3x10. I'm also now accepting clients for #onlinepersonaltraining and #oneononepersonaltraining . Drop me a message today! #unitedinstrength #igfitness #igpowerlifting #powerlifting #nasm #powerbodybuilding #nasmcpt #nasmcertified #iamacpt #newjersey #certifiedpersonaltrainer #njpersonaltrainer #njpowerlifting #strength #strong #nj #northjersey #strongandshapelygym #fullbodytraining #teamlegion #legionathletics #legionpulse @nasm_fitness @legionath (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B0zM31zDEpw/?igshid=121ktwa417e6o

[confessionsofanangrymetalhead]

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A post shared by The Angry Metalhead (@confessionsofanangrymetalhead)

More of the #dumbbellfarmerscarry. These suck. That's why they're so great. I so cannot wait to torture Dan with these tonight. Here's my last set of two laps with 45lbs. I actually hit three laps two sets earlier. Just remember, make sure the bar is in your palm, not on your fingers. This move is meant to improve #gripstrength and you won't be improving shit if the bar is resting on your fingers. Clench those fists the way you'd be clenching your butthole if you were in Rikers. #confessionsofanangrymetalhead #metalhead #metalheadlifters #realcardio #fuckyourtreadmill #strongandshapelygym #otomix #ihatemyself #ihateyou #selfloathing #selfabuse #selftorture #yourmothersucksdicksinhell (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/B0CLzS1nGbH/?igshid=469dcyqztn5

[mikealexandercpt]

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A post shared by Mike Alexander NASM CPT, CNC, CES (@mikealexandertrainingsystems)

Here's another #conditioning move that is not as easy as it looks! This is the #overheadplatecarry. "Simply" bring a 45lb plate over your head, your hands holding the plate at 9 and 3 o'clock, #scapula retraced #core tight, pelvis tucked in and arms completely extended. Unlike the #dumbbellfarmerscarry, you just walk with this, no rushing like you would once you feel your grip failing like in the farmer carry. Try this in your routine today and tell me how you feel after a few laps! Here's my last set for 2 laps. #unitedinstrength #igfitness #fitfam #fitness #nasm #nasmcertified #certifiedpersonaltrainer #nasmcpt #legionathletics #legionpulse #iamacpt #strong #strength #strongandshapelygym #nj #northjersey #personaltrainer #oneononepersonaltraining #onlinepersonaltraining #letstraintogether #otomix @nasm_fitness @official_otomix @legionath (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/Bz8wyZ3Dlfu/?igshid=lxw12c5epsyj

[mikealexandercpt]

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A post shared by Mike Alexander NASM CPT, CNC, CES (@mikealexandertrainingsystems)

First day back at the gym! First off, thanks to everyone who reached out to me regarding my last post. I hope it inspired to TAKE ACTION. Now here we are with my first attempt at the #dumbbellfarmerscarry, a terrific #strongman variation that I recently started @ace.elite.33 on. And Dan, when we start up again, you ARE doing these. 😈😈😈. Since the recommended starting weight for these is 25% of your #bodyweight I started at 42.5lbs, literally JUST under 25%. The main focus is #gripstrength; but it also strengthens the #upperback as your #scapula MUST be retracted, your #core as it MUST be stabilized and it also is a great #cardio workout. Basically...try it and let me know your thoughts on it! Good to be back! Missed you all. #unitedinstrength #igfitness #fitfam #beyond531 #jimwendler #strength #strong #strongandshapelygym #northjersey #nj #nasmcertified #nasmcpt #nasm #iamacpt #certifiedpersonaltrainer #oneononepersonaltraining #onlinepersonaltraining #legionathletics #legionpulse #letstraintogether @nasm_fitness @legionath (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/Bz6I4XSDyrF/?igshid=we1tmhhsoeay

[mikealexandercpt]

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A post shared by Mike Alexander NASM CPT, CNC, CES (@mikealexandertrainingsystems)

I decided to just start torturing @ace.elite.33 last night. Here's his first #dumbbellfarmerscarry with 50lbs! This is a FANTASTIC move and #strongman variation the just works your entire body. The main focus is #gripstrength; but it forces your #core to work overtime to keep your body straight throughout the move. This is REAL #cardio. Do this for a few laps and let me know how brutal they are! #unitedinstrength #igfitness #fitness #babysfirstdumbbellfarmerscarry #dansgotthis #strong #strength #fullbodytraining #fullbodystrength #strongandshapelygym #nasmcertified #nasm #nasmcpt #certifiedpersonaltrainer #personaltrainer #letstraintogether #trainerize #nevergivein #nevergiveup #oneononepersonaltraining #beginnerstrengthtraining @nasm_fitness @trainerize (at "Strong and Shapely Gym Inc.") https://www.instagram.com/p/BzN4ErFDAty/?igshid=1x1ypn535mro4