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ATHLEAN-X?

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  • If there was one passion of mine above all others in my line of work it is finding new ways to improve old exercises. Often times, this is borne out of necessity as a physical therapist designing training plans for athletes or individuals either dealing with or coming back from an injury. Most times creativity allows you to avoid inactivity!! So here, I take one of my favorite lat exercises of all time, the straight arm pulldown, and make it better once again. First, the kneeling position gives me much more vertical arm travel to enable a greater stretch on the lats at the top. Speaking of stretch? The coup de grace comes in the form of a twist, literally! Watch as the lats get stretched to their limit (all the way around the rib cage) as I rotate away. When I turn left, the right lat takes the stretch and vice versa. Beyond both of those benefits however is the underlining desire to move in 3 planes when possible! We are not one dimensional, so stop moving that way! Give this a try and let me know what you think. #latsgo #stretch #stopbeingonedimensional #abetterpushdown #exercises #jeffcavaliere #athleanx #teamathlean

      

  • Remember...what can be sped up can also be slowed down! Vary the tempo of your training. You may be surprised by how “quick”
your body responds to the change in the form of better muscularity! #changeisgood #deltsonfire #tensionandexecution #speedituplater #itworks #getitdone #jeffcavaliere #athleanx #teamathlean

      

  • You’ve probably heard that rotational core exercises are good for hitting the obliques right? They are BUT here’s how to make every rep you do wat more effective as you try and develop yours. Ready? Think about moving the legs by contracting the obliques and obliques only!! The first thing you’ll notice is that you’re no longer flexing from the hips but your lower rib cage! You can see the trunk flex initiate and occur directly from the obliques. The legs just go along for the ride. Give this a try and you’ll be surprised just how quickly your obliques will respond! #obliques #jedimindtrick #mindmuscleconnection #okitsnotatrick #hardwork #trainsmart #shredded #gills #athleanx #teamathlean #jeffcavaliere

      

  • Want to try something downright brutal? Of course you do! This is a doubling set. The goal is simple. Take your 10-12RM on a standing dumbbell curl and perform 5-6 reps in 1 1/2 rep style. As soon as you’re done, don’t rest! Proceed immediately into a second set with half the weight you just used. Your goal here is that you MUST double the amount of reps you just performed! Here I got 5 on the first part and had to get 10 on the second half. Did I pass? Of course, I wouldn’t have it any other way! Damn near passed out too, but that’s a small price to pay for bigger arms now isn’t it?!? Let the gains begin my friend! #bicepbrutality #double #twicethepain #twicethegains #grow #curls #trainhard #didipassorjustpassout #athleanx #jeffcavaliere #teamathlean

      

  • While I don’t advocate frequent high rep deadlift sessions, I do see the merits of mixing in an occasional set here and there with one stipulation!! Your first rep MUST LOOK just like the last rep (despite how you might feel doing them!). In this set, I wound up completing 29 reps with 225lbs. Up through rep 19 here you should see no deviation in form, speed or rep completion. Is it a ball buster? Of course it is. Does it build character and will power? No doubt! Give it a try and above all...hold yourself accountable to your form! Let the gains begin! #deadliftsfordays #alwaysreppin #makethefirstlikethelast #form #keepthespeed #makeitlookeasy #letthegainsbegin #teamathlean #jeffcavaliere #athleanx

      

  • It’s said that “abs are made in the kitchen”. Well, better add chest to that list as well! Two very important “dip tips” here. First, just because you don’t have dip bars doesn’t mean you don’t have a place to do dips! Look for a countertop corner somewhere (most likely to find one in a kitchen) and you’ve got a great place to execute the second tip. That is...don’t think of the move as an “up and down” motion as much as it is an “in and out” motion! In other words, even though the hands won’t move since they’re locked in position, you want to envision squeezing your elbows in towards each other at the top of every rep. This will take the triceps out of focus and place the chest front and center as the main driver of the move. The lean forward on the descent will also shift work more towards the chest and away from the triceps as well! So seek out the “dip station” you didn’t know you had and give these a try! You should feel (and see) the difference immediately... #diptips #morechest #lesstriceps #noexcuses #squeeze #dontpush #gains #teamathlean #athleanx #jeffcavaliere

      

  • A lot of workout programming will break training up into “push/pull/legs”. It’s a great way to train as it emphasizes training movements and not singular muscle groups. That said, don’t forget that your body is more sophisticated than that! Athletic movements will often times require a push into a pull, or a pull immediately into a push...so don’t forget to prepare yourself for that. This “arm” combo doesn’t just hit the biceps and triceps. Check out the back kicking in as well. Not only does it work but it’s perfect for those short on time and needing an exercise that gets the job done quick! Give it a try and let me know what you think... #bisandtris #andbackandtraps #pushpulllegs #pushpullgrind #getitdone #trainhard #trainsmart #harderthanitlooks #athleanx #teamathlean #jeffcavaliere

      

  • A muscle with multiple functions can often get a better contraction by “stacking” those functions non top of each other. For instance, with the lats...the first level comes from adducting the elbows into your sides. This can be felt best with an underhand lat pulldown squeeze as shown. Next, with the elbows adducted you would the extend your arms behind your body. This can be seen with the overhand lat pulldown squeeze (also activates many of the other muscles of the mid and upper back). Finally, with adduction and extension in place you can REALLY light up the lats by rotating the arm back behind the body towards midline (following the fibers of the lats!). This is best done with the rocking pulldowns shown. Try these each yourself and you’ll literally feel the intensifying contraction with every step! “Lat” the gains begin my friend!! #lats #scienceinstrength #squeeze #anatomy #shredded #canyouspotthexinmyback #workout #fitnesstips #athleanx #jeffcavaliere #teamathlean

      

  • So I talk about the importance of straight arm scapular strength all the time. Well, I’m not saying that it’s everybody’s life dream to be able to do this exercise BUT, I can assure you that this exercise wouldn’t be possible without S.A.S.S!! Check the lats and core as well here. They certainly are not getting the night off! Muscles that prefer to work together get to work together when you train like an athlete...and when you train like an athlete, anything is possible! #makeithappen #trainlikeanathlete #rippedcore #stability #challengeyourself #abs #youready #teamathlean #athleanx #jeffcavaliere

      

  • Shoulder Strengthening

      

  • Straight Arm Scapular Strength

      

  • I absolutely love carries! Great for grip strength, posture, forearms, and mental toughness! But did you know that the pace of your steps can “quickly” shift this exercise to a core killer by moving more “slowly”? Try to increase the time spent on one leg during each stride by exaggerating your steps. You will instantly feel this light up every muscle in your midsection. @ab knew my pain just minutes later when it was his turn!! Give this a try. You’ll love it! #corecrusher #carries #slowitdown #heeltoe #balance #posture #gripstrength #trainhard #trainlikeanathlete #teamathlean #jeffcavaliere #athleanx

      

If there was one passion of mine above all others in my line of work it is finding new ways to improve old exercises. Often times, this is borne out of necessity as a physical therapist designing training plans for athletes or individuals either dealing with or coming back from an injury. Most times creativity allows you to avoid inactivity!! So here, I take one of my favorite lat exercises of all time, the straight arm pulldown, and make it better once again. First, the kneeling position gives me much more vertical arm travel to enable a greater stretch on the lats at the top. Speaking of stretch? The coup de grace comes in the form of a twist, literally! Watch as the lats get stretched to their limit (all the way around the rib cage) as I rotate away. When I turn left, the right lat takes the stretch and vice versa. Beyond both of those benefits however is the underlining desire to move in 3 planes when possible! We are not one dimensional, so stop moving that way! Give this a try and let me know what you think. #latsgo #stretch #stopbeingonedimensional #abetterpushdown #exercises #jeffcavaliere #athleanx #teamathlean

 

 

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2018-10-14

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