The 7 Steps of Goal Setting

Link to print out is here.

The Seven Steps of Goal Setting – Zig Ziglar (7 Steps to Success)

1. IDENTIFY THE GOAL If you don’t identify a target you will never hit it. When you identify a goal it means that you write it down and describe it clearly. Don’t set any nebulous targets. If you want to have specific success you must have specific targets. A goal “To improve my results” or “To spend more time on homework” is not specific. A specific goal would be “To increase my marks by 10% for each subject”.

2. LIST THE BENEFITS WHAT’S IN IT FOR ME? Once you identify a specific goal you need to list the benefits you will receive when you reach that goal. Let’s face it, we only do the things we want to do and are willing to do. If there are no personal benefits your motivation for completing the goal will be diminished. You will need all the personal motivation you can muster, and understanding what’s in it for you is vitally important.

3. LIST THE OBSTACLES TO OVERCOME There will be some rough spots on your journey as you work to achieve your goals. Many of them can be anticipated and if you can anticipate something you can prepare yourself in advance to overcome it. So, think it through and make a complete list of all the things that can prevent you from being successful. If you can’t think of everything, ask a trusted friend who knows you well to help you finish the list.

4. LIST THE SKILLS AND KNOWLEDGE REQUIRED Knowledge gives us the power to accomplish things we would not otherwise be able to do, and skills give us the tools to take advantage of our knowledge. There is a direct relationship between knowing and doing, and successfully accomplishing your goals will require that powerful combination.

5. IDENTIFY THE PEOPLE AND GROUPS TO WORK WITH People do a better job when we have the help of others. They can help us with knowledge and skill and can offer valuable advice we need to be successful. So when you set your goals always consider the people and the groups you can work with that can help you be more successful.

6. DEVELOP A PLAN OF ACTION This is the most critical step and it involves thinking through the details of how you will achieve your goal.

7. SET A DEADLINE FOR ACHIEVEMENT If you don’t set a deadline for completing your goals you will not be able to be accountable to yourself, or anyone else. If you are not accountable for your goals you will not achieve them.



Everybody has it.

Few reach it.

It’s easy to assume that people despise mediocrity because the world is littered with evidence of humanity’s desire to excel—our obsession with talent, our reverence for heroes, even our love of money. It’s easy to assume that everyone wants to be his or her physical best because everywhere there are those wishing for a better body type or a better lifestyle. They fill our virgin ears with a symphony of sincerity and aspiration but listen closer. They clamor with empty voices.

The truth is that 90% of people just want to get by. We pretend our ultimate goal is to be the best version of ourselves, reading the right literature, quoting the right sources, joining the right gyms; but the reality is far less compelling. If we are truly honest we will admit that the level to which we might possibly rise is rarely our chief concern. More important is reaching the level where we can merely survive or, at the very least, mock survival. Getting there is much easier. Getting there requires less time, less pain, and less effort. Getting there is too often “there enough”.

I was speaking with my father the other day about a friend of ours whose son wanted to be a college football player. He had good size and natural talent, but he was a little slow and lacked the explosive quality most big programs look for in an athlete. One evening while having dinner with this family my dad suggested that the kid hang a bell at the top of the hill abutting their property and ring it every morning before going to school. Not only would sprinting up the hill begin to build the explosive power needed for speed and acceleration but the sound of the bell would become a symbol of his dedication to the goal. I wish I could say the kid went out and rang that bell every day, or committed himself to some other program in its place, but this isn’t that kind of story. He, like many others like him, chose instead to remain a card-carrying member of that mediocre 90%.

Why? Because greatness is HARD. Our bodies don’t care about potential. They were built to survive, not to excel, and survival has gotten pretty easy as of late. Our bodies don’t know that by being stronger and faster and leaner the likelihood of illness, disease, and injury drop dramatically. Our bodies only know that it hurts like hell getting there. It takes supreme physical and mental fortitude and an unflinching, genuine ambition to overcome these hurdles. Most of us lack this and it shows.

Now, maybe this kid would never have been great like Peyton Manning or Jerry Rice or Ray Lewis, just like some of us will always be at a higher risk for diabetes or arthritis than others, but that really isn’t the point. In this story his ability wasn’t being measured against theirs or any others, only against his own potential as an individual. He claimed that he wanted to be the best that he could be, to give himself the best chance to be a college football player. But when faced with the reality of what it would take to reach that goal he balked, exposing his ambitions as half-hearted and insincere, and his athletic future to be one ridden along the tired road to the middle.

This is an all too common tragedy.

After hearing this story, I sat for a minute and observed my father. He was visibly disappointed by the kid’s inability to commit himself to his goal. Yet I knew for a fact that my dad had wanted to lose weight for years and failed to commit himself to doing so in much the same way. This struck me as a prevailing irony, not just in this conversation but in our culture in general, so I decided to ask him when was the last time he “rang the bell.” He was lost for a second, then smiled wryly as he got my meaning. “Too long,” he replied.

Sadly, it seems that our praise of greatness and our distaste for mediocrity is an appreciation and expectation reserved for others. We expect Jordan or Tiger or Ronaldo to reach their potential every time they compete and we shake our heads when they fall short. But we shrug off our love handles and that occasional chocolate cake as acceptable losses. We cry for the children growing up without physical opportunities, yet lie on the couch and amicably waste ours away. We claim we’re too old, too fat, too injured, or too tired. The truth is we’re too obsessed with getting by.

The good news is that physical potential does not expire. It has no shelf life. Whatever state you’re in at whatever moment, you can always be better. SO BE BETTER. Too often people try to do this by setting a number to hit, a person to beat, or a mirror to impress, implicitly attaching a finite quality to the process. This focus is flawed. As you change and improve, so too should your potential growth and your ambition swell. Remember that fitness is a goal inadvertently attained through the systematic overestimation of yourself in all fields. It’s a byproduct of setting the bar too high, of striving for perfection and falling just short. It’s knowing that you’ll never get there but trying your hardest nonetheless. It’s constantly pushing your limits in every direction regardless of your skill. It’s finding a way to keep ringing the bell.
Do this and we inevitably yield the best version of ourselves.

Post courtesy of Blair Morrison – Anywherefit

Metabolic Conditioning And The Fitness Pyramid

By Zeke Cutler

The image below represents the fitness pyramid that we use as a framework for athletic development when working with athletes of all shapes and sizes. The important idea with any pyramid is that it is built from the bottom up.

This pyramid takes our key components of fitness and places them in building order. The bottom of any pyramid has to be the strongest because it supports everything that is built on top of it. You cannot reach the top without first establishing a solid foundation. If the base of the pyramid is not solidified then your entire pyramid will collapse.

At the bottom of this pyramid, we can find nutrition. As many of us know how we fuel our bodies will greatly determine how well we perform. If you are not taking in enough healthy and beneficial nutrients then your overall health will lack greatly. Once our nutrition is in check we can then move on to the next building block called metabolic conditioning. This idea of metabolic training refers to conditioning exercises intended to increase the storage and delivery of energy for an activity. Our body has 3 main energy systems, ATP-phosphate (explosive power), glycolytic (mid-distance), and oxidative (>90 seconds) and we should be able to utilize each of these.

Too many times I feel like many athletes overlook this vital component of our pyramid, metabolic conditioning. If your goal is striving for fitness then this cannot be ignored. This also means working out in all aspects of our metabolic conditioning. Not only doing the short 5-7 minute workouts. We must exercise our anaerobic side along with our aerobic side. If you’re the person that cherry picks and only does short 7-minute workouts and skips the longer conditioning workouts then your overall fitness is going to lack. While 1 rep maxes and short workouts are fun, it is not what our pyramid is built upon. Build the foundation or the entire pyramid will collapse.

Stick with the programming and as I’ve said before DON’T cherry pick.

See you all at the box!


Olympic Lifts And Their Place In Your Training Program

When I was in High School in the early 1990’s weight lifting was not part of my athletic training on a regular basis. About the only sports that had any emphasis on weight lifting was Football and Wrestling. Basketball and Track athletes just didn’t spend much time in the weight room during that time. That was a real shame because every athlete should be spending a lot of time developing strength and speed. It wasn’t until my freshmen year at Indiana University that I got introduced to weight lifting on a much larger scale. I was recruited to run track and field by Sam Bell and the staff he had in place at IU took a very different stance on power and strength and the importance of it in a sport.

I was first introduced to Olympic lifting by now former head of USA Weightlifting Coach Frank Ecksten. He would always watch me Olympic lift and say “Stien, being strong and slow isn’t going to help you much in sports”. Frank would always tell me that I had to use my God given speed the correct way in the Olympic lifts. Then he would say watch those guys over there move. He was referring to the massive human beings across the weight room from me. They were the following individuals: Coach Randy Heisler (Former Olympic Discus Thrower and eventual men’s Head Track coach at IU), Gregg Hart (Multiple Big Ten Championships in the discus and school record holder), Brett Sullivan (Shot Put 62’ and Discus Thrower), and Zach Fleming (Big Ten Outdoor Shot Champion 60+ feet). This squad was the epitome of power and strength. I remember watching them lift and thinking how it could be possible to snatch and clean the weights that they were moving? Most of them weighed in around 125 to 140 kilos and pretty much all of them could power snatch upwards of 125 kilos. I think that was the point Frank was trying to make to me. I had to learn to move efficiently and with a lot of speed to produce that much force on the bar.

What is the importance of the Olympic Lifts and why should we include them in our strength and conditioning programs? First, nothing produces more power output than the snatch and the clean and jerk. When you take into consideration the weight moved, the distance it travels and how it must accelerate nothing even comes close. That is why weightlifters are so athletic. Those guys listed above with the exception of one also had 35 plus inch vertical jumps as well. Athleticism is determined by how well one moves when it matters most (Strictly opinion here). If you have a big athletic guy or girl who can’t move on the field or floor, then they are really not going to help you much when the game is on the line. There is an overall awareness of the body in sport. In fact, if one is aware of their body in space that is a behavior that is hard to improve upon. If you can snatch a heavy weight of over 125 kilos, then you have incredible body awareness (This is also known as kinesthetic awareness).

Dan Brown owner of Lift Lab Co. gives another reason athletes should add Olympic Lifts to their training regiments. “At the end of the day, I like to tell people this. Weightlifting is not a strength sport. It is a change of direction sport. The sport is about how fast you can get up and get down. Weightlifting is about producing, absorbing, and transferring force. Are these not the characteristics you want of your athletes? Don’t we want to increase the speed at which they change direction? Don’t we want them to be able to produce large amounts of force when a ball is snapped (Produce force). Don’t we want them to stand their ground when someone hits them? (Absorb force) Don’t we want them to be able to redirect an athlete that runs into them? (Transfer force)”.

Perhaps one of the greatest examples I have heard to illustrate the importance of weightlifting. There are also other benefits from Olympic lifts that include balance, speed, accuracy, agility, timing, core stabilization to name a few.

The key to adding these lifts to your training programs is being able to teach them effectively, and that is our goal at Notch 8 Barbell. We want to educate everybody on how to perform the lifts safely and successfully. I like to teach using the ARM method. ARM stands for Accountability, Repetition, and Mechanics. Think of this like a three legged stool, if you are missing one leg of the stool then you will fall over! If you have no experience with the quick lifts, that is okay, we can help you learn! Whether your goal is to become a competitive lifter or a better teacher of the lifts yourself, Notch 8 Barbell is here to help! Contact us today to schedule your first free trial session with our coaching staff!

JD Stien
Notch 8 Barbell Head Coach
USAW-1 Sports Performance Coach

Celebrate the Quiet Personal Bests

By Esther Stien

“I want to get a pull-up.”

“My goal is to be able to do a muscle-up.”

When it comes to gymnastics, there’s no question getting your first pull-up and your first muscle-up are incredibly rewarding moments.  But sometimes by putting so much emphasis on such tangible milestones, we forget to celebrate the smaller personal bests—and the equally as important milestones—along the way.

Think about your pulling strength—your eventual road to a pull-up and muscle-up as being on a 100-step staircase.  In this way, pull-ups and a muscle-up are simply just two other steps on the staircase, no less, or no more important, than the step before or the step after.  Using this analogy, let’s say a ring row with a perfectly horizontal body is step 25 on the staircase, while a pull-up is step 50, and a muscle-up is step 75.  The pulling strength you gain going from step 49 to step 50 is equivalent to the strength gained moving from step 50 to 51 (where step 51 might mean you can do 2 consecutive pull-ups), yet we’re more likely to celebrate reaching step 50 than 51. I ask why.  Why is getting a pull-up somehow more important than being able to do two consecutive pull-ups?  It comes down to ego and our perception of what is important.  But if you change the way you think about your pulling gains-and your fitness in general-to being a staircase where no one step is more important than any other, you will have way more to celebrate along the way. You also won’t get as frustrated and impatient waiting to reach step 50 because you’ll also get enjoyment reaching step 46, 47, 48, and 49, too.

My challenge to you:  Set 5 small goals along the way to your ultimate goal, and remember to pat your-self on the back when you reach them.  Because, gains are gains!

3 Reasons to REMEMBER your numbers!

by Zeke Cutler

As coaches, we can’t help but get a little heavy-hearted when we ask a client a question such as, ‘What’s your 1RM clean?’ and we are met with a blank stare. Worse still is a confused look followed by, ‘Which one’s the clean again?’

Let me reiterate: WE DO NOT care what your numbers are. This is a big reason why we use the TrainHeroic app. You are able to view the WODs, and log workout times and weights to keep an accurate history. You can even keep your own personal Excel spreadsheet or notebook to log workouts and lifts. The important thing is that you DO remember your numbers—no matter what fitness level you’re at!


1. For the sake of your fitness!

Being aware of how much you can back squat, front squat, shoulder press and snatch is going to help you continuously make strength gains in the gym.

Let’s say, for example, tomorrow’s lifting session is 5 sets of 3 back squats at 80% of your 1 RM, and you have no idea what a heavy back squat is for you—let alone a 1RM—then you’ll essentially be playing the guessing game during your strength session. You might end up going too heavy, or too light, or wasting valuable time figuring out how heavy you should be lifting that you might even run out of time to finish your working sets. Bottom line: You will not get the most bang for your buck if you don’t have a good understanding of what your body can do.

Similarly, when it comes to the conditioning workout, if you know, for example, exactly how many pull-ups you can do when you’re fresh, or what your best power snatch is, it will allow the coach to help you scale the workout properly so you’re able to preserve the intended stimulus of the day.
What’s the intended stimulus of the day, you ask?

By this, I mean each workout we do has a specific intention. Fran (21-15-9 thrusters and pull-ups), for example, is meant to be a sprint. If done correctly, Fran should challenge your lungs, and maybe your pull-up muscular endurance. If Fran takes you longer than 7 minutes to complete, it isn’t going to do this. In other words, a 15-minute Fran is more of a test of strength than anything, which is fine; however, if tomorrow’s workout is also a strength workout, then you will not reap the benefits of this week’s aerobic capacity threshold test if you don’t scale Fran properly.

To help you scale Fran properly, it’s imperative you know your numbers and skill level: You need to be aware of what a heavy front squat, thruster and press is for you, as well as where you’re pulling strength is at.

In short, knowing your fitness numbers will ensure your fitness is always improving!

2. For the sake of your happiness!

PRs do two things:

1. They drive people nuts on social media when you constantly post about your #gainz
2. They make you feel warm and fuzzy inside

Let’s focus on the latter…

It’s human nature to be excited about tangible achievements.

There’s nothing like the feeling of doing something you didn’t think you’d ever be able to do, whether this means getting your first pull-up or muscle-up, or hitting a back squat personal best.

Further, once you’ve been training for a while, PRs happen less and less frequently. But even if you’re plateau-ing in one area, you’re probably still improving somewhere else. And being in touch with where you’re at will help you appreciate wherever you’re improving.

If you have no clue where you’re at, and you show up everyday like a blank slate, you’re essentially stripping yourself of many of the joys that go along with working hard on your fitness.

3. For the sake of your coach!

When an entire group class of 20 athletes knows their numbers, the entire class will benefit from better coaching.

One person in the class oblivious to what’s going on has the potential to interrupt the class and essentially hijack the coach’s time, leaving 19 others to their own devices. Meanwhile, when the coach doesn’t have to spend time talking about scaling and helping people figure out how much weight they should put on the bar, it frees him up to give ‘higher level’ coaching cues, be it strategic or technical.

So at the very least, even if you’re not sold on keeping track of your numbers for the sake of your fitness or your happiness, do it for your coach!

Write your scores down after each training session and set up a system that helps you easily refer back to your numbers. It’ll mean the next time you show up and you’re working with 80% of your 3 RM back squat, instead of feeling and looking perplexed, you can smile at your coach and confidently tell him how much weight you’re about to put on the bar. It will make his/her day. See you all at the box!

Why is Changing your Diet SO DIFFICULT?

One of the absolute hardest things as a coach is getting our clients to change their diets. For whatever reason—lack of time, motivation, willpower, or a massive sugar-addiction — it’s much easier for people to commit to a gym routine than it is for them to stop eating processed foods, or to break their overeating habit.

I’m not suggesting there’s a magic-bullet solution; we believe in different strokes for different folks, but here is some FOOD for thought—and various options and resources — if you’re struggling to change your diet. Hopefully one will resonate with you.

1. The WholeLife Challenge!WLC red_logo

Check out their website here:

We are excited to take part and represent Notch 8 in this challenge! Don’t forget to take advantage of the opportunity in having access to the IN-Body testing before (Saturday Sept.17th, and after the challenge as well). This body measurement testing will give you a baseline of data before and at the completion of the Whole Life Challenge. Sign-up is at the front desk, follow the Facebook event page that was posted, or check out for more details.

Three things we like about the WLC:


The WholeLife Challenge can be turned into a team competition. Having teammates to lean on, who are going through the same thing as you are—as well as having support and people to hold you accountable—really resonates with many WholeLife Challengers, who have had great success improving their diet and body composition.


When you sign up for the WLC, you will be asked to track not just your diet, but also things like your hydration, fitness, mobility and sleep. The idea is this challenge is meant to improve your entire lifestyle, not just your body composition.


Not everyone is looking to follow the same diet, and not everyone is ready to eliminate everything all at once. The WLC offer various levels, so to speak, that allow you to choose how extreme you want to be with your changes.

2. Develop a healthy relationship with food

As a registered dietician and professor at the University of Western Ontario, Jennifer Broxterman, who also owns NutritionRx (, reiterates the importance of developing a healthy relationship with food.

But what does that even mean?

“If you’re questioning whether you have a good relationship with food, think about your relationship with water. You drink water throughout the day, but there’s no pressure about how much to drink or when to drink. You drink when you’re thirsty,” Broxterman said. “Most people have a natural relationship with water.”

She added: “If you’re thinking about food every 5 minutes, if it’s always on your mind, and you’ve lost that natural ability to listen to your body, then you probably don’t have a healthy relationship with food.”

One way to help become healthier is to stop labelling foods as good foods and bad foods, and to stop beating yourself up when you mess up, she explained.

“One of the things I often tell people is it’s a lot like brushing your teeth. Everyone has forgotten to brush their teeth here or there, but you normally don’t beat yourself up about it. Not brushing your teeth once does not lead to a spiral effect of not brushing your teeth for a week. But that often happens with food. Someone ‘cheats,’ and then this spirals into a week of bad eating,” she said.

While Broxterman believes it is important to eat whole, unprocessed foods most of the time, she believes it’s equally as important to indulge guilt-free here and there. The guilt-free part is the key, she said.

It is the wanting what you can’t have philosophy, she explained. Preventing yourself from ever having a cheat meal will only lead to obsessing about all the food you can’t eat more than you should.

The point is, if you mess up, forget about it and move on.

3. Nutrition Coaching with your personal Coach!

If you’re the type who needs one-on-one in-person coaching and someone to hold you accountable, then maybe it’s worth considering working with your coach.

If this is you, reach out to your coach and ask how he or she can help you reach your dietary goals.

What being a MadLab Group member means to you—the client

– by Mark McCollum

If you have been coming here for a while, you’ve probably heard that we’re part of the MadLab Group (

But what exactly is the MadLab Group? And how does it affect you?

The MadLab Group is a worldwide network of gyms, who have worked together to figure out best practices. In other words, to figure out how to run a gym that best maximizes success for the clients, the coaches and the business.

5 MadLab Group Features that Pertain to YOU—the client

1. Fundamentals/Personal Training

When you started training with us, you most likely went through a one-on-one introductory ses-sion with a coach, and then 10-20 personal training sessions with this same coach, where he/she worked with you on your strengths and weaknesses and got you prepared for classes at a speed that was comfortable for you. And before you were graduated to group classes, you had to reach a certain fitness level before qualifying.

If we’re doing it right, then you probably developed a relationship with this coach and feel like you have someone in your corner helping you reach your health and fitness goals.

Can you imagine what your gym life would look like without having gone through personal train-ing? If you had been thrown right into the fire of group classes on day 1? If you would have been asked to snatch on day 2? It probably wouldn’t have gone all that well for you, right?

Many gyms do just that: They throw you directly into the fire of group classes, or they put you through a 12-person group fundamentals program and you never learn the movements properly because you don’t receive enough one-on-one attention. Best case scenario, you get by be-cause you happen to move well and be athletic. Worst case scenario, you get injured or over-whelmed and quit. Through it all, you never get the chance to really get to know your coach. In fact, you probably are never even given the option to have a personal coach.

A one-on-one intro day, followed by 10-20 personal training sessions, is part of the MadLab prescription. It’s what we have discovered is best for performance, for health and safety, and for longevity at the gym.

2. Coach for Life

We’re not interested in New Year’s revolutionist clients. We’re interested in clients who are looking for a coach and fitness program to keep them healthy and fit for life.

The same way most of us have a family doctor our entire lives, and likely an accountant and maybe even a lawyer, our hope is that your MadLab coach becomes your fitness, health and wellness, and nutrition coach for life—someone you turn to to help you when you’re 20, when you’re 40 and when you’re 85 years old.

Believe it or not, this is RARE in the fitness industry today. What is more common are personal trainers or CrossFit coaches who stick around for just a couple years. The reason they leave the industry is because they can’t make a living coaching. For the client this means the gym you’re at is often marred by a constant revolving door of coaches.

MadLab’s biggest goal is to professionalize the industry so its coaches can earn profes-sional wages and become career coaches—meaning they stick around for years, even decades.

For YOU, this means you won’t have a constant revolving door of coaches; you’ll have someone in your corner for life.

3. MadLab-trained Coaches

Let’s be honest: The fitness industry is somewhat messed up. Anyone can call himself a person-al trainer, whether he took a weekend course or did a four-year educational program.

MadLab coaches have all been through a two-year apprentice coach diploma program (the MadLab PCDP—professional coach diploma program) (More on the details of PCDP in an upcoming post).

In short, your coach knows what he’s/she’s talking about—how to keep you working toward you goals, and how to keep you injury-free.

4. Hybrid Memberships

Maybe you have taken advantage of our hybrid membership options, and maybe you have not.

But one of the features of a MadLab Group gym is you always have the option to do extra one-on-one personal training on top of your group classes—even if you’re a five-year veteran—with your coach to work on any specific weaknesses or skills you want to improve upon. Another op-tion is to talk to your coach about getting an individual program.

5. Worldwide Network of Gyms

If you travel—for work or pleasure—there are MadLab gym’s all around the world. (Stay tuned for a map of all 180-plus MadLab facilities coming soon).

When you show up at a MadLab gym in another city and tell them where you’re from, not only will you have the piece of mind that you’re in good hands, you’ll get the royal treatment from the MadLab family.

Squat Therapy

Squatting is one of the most fundamental movements in Crossfit and living a functional life. One of the key aspects that often gets overlooked is when an athlete is squatting and reaches the bottom of the squat, there can be a slight “butt-wink”. This not only can decrease performance but can cause a major issue in an individual’s posterior chain. This can be attributed to having lower back pain without someone realizing the damage they are doing when improperly squatting.[spacer height=”20px”]

What is a “Butt-Wink”?

This term has been thrown around by coaches and various athletes at Notch 8 but what does this term actually mean? According to Lee Boyce at, it is: “any pelvic rotation in the bottom position of the squat.”


Ways to Eliminate This Improper Movement Pattern

1) Tight hips,hip flexors, and a tight IT band could be the problem. Generally this is called “anterior pelvic tilt”. This is when the hip flexors pull the lower back into extension as they tighten, which causes this arch to occur.

  • The Pigeon Stretch is perfect for gradually applying pressure to the hip flexors and activating the glutes for any form of squatting movement. Any modification will work for the severity of an individual’s tightness. When the athlete allows for their hips to lower to the ground and get into proper position, the musculature in the hips will open up.[spacer height=”20px”]


  • Kelly Starrett provides an alternative solution by placing a medium strength band to an athlete’s leg around the hip joint, wrapping around the glutes, and getting into a lunge position facing the rack so the band is pulling in the frontal plane of the athlete.[spacer height=”20px”]


2) The second reason an athlete may have the forbidden “butt-wink” is because of how their body is structured. This is unfortunate but a very real issue. One athlete’s femur may longer than the other or a plethora of other anatomical features. Do not despair! There are ways to achieve a proper squat without functional problems. Find what feet position and width of the hips opening up with knees tracking the toes works best for you. Knees out and tracking the toes is absolutely essential for proper squat mechanics. Experiment with variations and see what variation works for your body and is safe to perform! The ability to dorsi-flex (bend your foot toward your shin) is imperative for full depth squats.

3) Lastly, overarching could be the issue. A much simpler fix can be applied to this issue. Sometimes athletes have a pronounced extension in their backs due to the fear of injuring their backs or if they have injured it in the past. When this occurs, it may actually make the “butt-wink” become a bigger issue. Approach the squat with tight abs and squeezed glutes. These cues have been run into the ground for the athlete to hear but slow down the movement. Activate the glutes so that after you slow down the movement, you have kinesthetic awareness as to how you need to move so your body can move safely and effectively in the squat.

Masters Invitational

This is a great opportunity for the Master’s group to shine; this event is for all ages over 40!  The environment is supportive and electrifying.  All athletes with a competitive edge and prescribed loads will benefit from this competition.  In addition, we take pride in helping all individuals feel comfortable by scaling to your needs.  This event takes place the weekend prior to the Masters online regional qualifier.  Good way to prep to see where you are at in relation to other athletes in your region!

Huge stock for all kind of cheap jerseys, also 100% high quality guaranteed at the cheap wholesale prices for your require.

Come out and cheer on our athletes!

Click here for more info.