A good warm-up prior to Olympic weightlifting optimizes your physical and mental state, promotes better technique and performance, and reduces the likelihood of injuries. It sets the foundation for a successful and safe training session.

Here are some of the key advantages:

• Increased Muscle Temperature: Engaging in a warm-up routine raises your muscle temperature, which enhances muscle flexibility and elasticity. Warm muscles are less prone to injury and can generate more force during lifting.
• Improved Joint Mobility: Dynamic warm-up exercises, such as leg swings, shoulder rotations, and hip mobility drills, help to increase the range of motion in your joints. This allows for better technique and form while performing the Olympic weightlifting movements.
• Enhanced Neural Activation: A proper warm-up stimulates the nervous system, improving the communication between your brain and muscles. This heightened neural activation results in more efficient muscle contractions and better coordination, leading to improved performance during weightlifting.
• Increased Blood Flow: Physical activity during warm-up increases blood flow to your muscles, delivering oxygen and nutrients while removing waste products. This helps to prime your muscles for the intense demands of Olympic weightlifting.
• Mental Preparation: A warm-up routine provides an opportunity to mentally prepare yourself for the upcoming weightlifting session. It allows you to focus, concentrate, and get into the right mindset, increasing your readiness for the lifts.
• Injury Prevention: One of the primary benefits of warming up is reducing the risk of injuries. By increasing muscle temperature, joint mobility, and blood flow, you minimize the chances of muscle strains, sprains, and other common weightlifting injuries.

​To this day, carbohydrates (carbs) are stigmatized due to its misconception of being the reason why people overeat, gain weight, and develop conditions like diabetes and high blood pressure. The truth is, carbs are not only good for you (in moderation), but to the average gym goer, it is an essential part of your diet. This is especially true for our strength athletes, but also holds true for all kinds of fitness endeavors.
 
Carbs are one of the essential macronutrients that provide energy to our bodies. They are the driving force for exercise, as they provide the fuel that powers our muscles during physical activity.Carbs are broken down into glucose, which is the primary source of energy for the body. During exercise, our muscles rely on glucose for energy, particularly during high-intensity workouts such as weight lifting or sports with dynamic movements. Without a sufficient amount of glucose, our muscles may become fatigued, making it difficult to maintain the intensity and duration of our workouts.
 
Carbs are also important for post-workout recovery. After exercising, our muscles need to replenish their glycogen stores, which often get depleted during exercise. Glycogen is a stored form of glucose, and it is necessary for the muscles to recover and repair. Consuming carbohydrates after a workout can help replenish glycogen stores and aid in muscle recovery.
 
In addition to providing energy and aiding in muscle recovery, carbs can also improve exercise performance. Studies have shown that consuming carbs before and during exercise can improve endurance and delay fatigue. This is because carbs help maintain blood sugar levels, which can prevent the onset of fatigue and help sustain energy levels throughout the workout. But don’t go grabbing some fries from McDonalds for an intra-workout snack. It's important to note that not all carbs are created equal. Complex carbs, such as whole grains, fruits, and vegetables, provide sustained energy and are often rich in vitamins and minerals. Simple carbs, such as refined sugars, provide a quick burst of energy but can cause blood sugar spikes and crashes. Be careful of all the candy you see a lot of powerlifters and weightlifters utilize.
 
In conclusion, carbs are essential for exercising as they provide the fuel for our workouts, aid in muscle recovery, and improve exercise performance. It's important to consume a balanced diet that includes complex carbs to sustain energy levels throughout the workout and promote overall health.
 

Getting into shape and reaching your fitness goals can be an incredibly rewarding experience. However, if you're not careful, it's easy to fall into the trap of overtraining and burning out. Burnout is a real issue in the fitness world and can lead to decreased motivation, injury, and even illness. In this post, we'll explore some tips and strategies to help you prevent burnout and maintain a healthy and sustainable fitness routine.

1. Set Realistic Goals

One of the most common causes of burnout in fitness is setting unrealistic goals. While it's important to challenge yourself, it's equally important to be realistic about what you can achieve in a given timeframe. Setting achievable goals can help you stay motivated and avoid the frustration that can come from feeling like you're not making progress. Keep them SMART! Specific, Measurable, Achievable, Relevant, and Time-Bound.

1. Vary Your Workouts

Doing the same workout day after day can quickly lead to burnout. To prevent this, try to vary your workouts and incorporate different types of exercises into your routine. This can help keep your workouts interesting and engaging and prevent boredom and burnout. It’s very tempting to just squat, bench, and deadlift 4-5 days a week, but is tough on your body. Consider variations of different movements to not only challenge in different ways, but to strengthen your body and train it to not rely on the common muscle groups.

1. Rest and Recover

Rest and recovery are just as important as exercise when it comes to preventing burnout. Make sure you're getting enough sleep, eating a healthy diet, staying hydrated (see my last post HERE) , and taking rest days as needed. Listen to your body and give it the rest and recovery it needs to perform at its best. You know your body best, speak with your coach and know the difference between fatigue and possible injury (upcoming blog post).

1. Stay Consistent

While it's important to vary your workouts, it's equally important to stay consistent with your fitness routine. Consistency is key when it comes to making progress and reaching your goals. Set a schedule and stick to it as much as possible to avoid the stress and frustration that can come from falling off track. Consider adopting the 21/90™ rule, it takes 21 days to create a habit and 90 days to make it a part of your lifestyle.

1. Seek Professional Help

If you're feeling overwhelmed or struggling to stay motivated, don't be afraid to seek professional help. A qualified trainer or coach can help you create a personalized fitness plan, provide support and motivation, and help you stay on track and prevent burnout. Don’t fall for coaches who offer cookie cutter programs, find a coach that will work WITH YOU. Speak with one of our coaches at the Bar for options. Also consider speaking with a therapist. Our mental health is often pushed to the side and speaking with a professional can help in more ways than none.
In conclusion, burnout is a real issue in the fitness world (and life in general), but it doesn't have to be a part of your experience. By setting realistic goals, varying your workouts, taking time to rest and recover, staying consistent, and seeking professional help when needed, you can prevent burnout and maintain a healthy and sustainable fitness routine (and later on, lifestyle). Remember, your health and wellbeing are important, so take care of yourself and enjoy the journey towards your goals.
 

​Hydration is essential for all aspects of fitness. Whether you're a beginner or an experienced athlete, drinking enough fluids is crucial for maintaining peak performance and overall health.
So why is staying hydrated important? During exercise, your core body temperature increases, and your body's response to that is to start sweating. Sweating is your body's natural cooling mechanism, but it also means that you're losing fluids. If you don't replenish these fluids, you run the risk of becoming dehydrated.
Dehydration can lead to a variety of problems, including: reduced athletic performance, muscle cramps, fatigue, headaches (my personal most common issue), dizziness, lightheadedness, constipation, and nausea
So exactly, how much water should you drink? According to the Mayo Clinic, men should drink around 3.7L (15.5 cups) and women should drink around 2.7L (11.5 cups). Not all water has to come from drinking water, as about 20% of our fluid intake come from the food that we eat.
If you're exercising for more than an hour, you may need to add electrolytes to help replace the sodium, potassium, and other minerals lost in sweat. Recommendations would be as simple as Gatorade or Powerade. If you aren’t too keen on the extra sugars those drinks provide, you are free to try alternatives like Pedialyte, LiquidIV, or LMNT.
Tips for staying hydrated:

1. Drink water before, during, and after exercise.
2. Carry a water bottle with you and sip on it throughout the day. (bigger ones like Hydroflask or Stanleys help)
3. Eat water-rich foods like fruits and vegetables.
4. Avoid sugary drinks, high caffeine, and alcohol, which can dehydrate you.
5. Monitor the color of your urine. If it's dark, you may need to drink more water.
6. Pay attention to your thirst. If you're thirsty, you're already dehydrated.

Hydration is essential for all aspects of fitness. Drinking enough fluids before, during, and after exercise can help you maintain your performance and avoid dehydration. Remember to listen to your body and drink water when you're thirsty. By staying hydrated, you'll be able to achieve your fitness goals safely and effectively.

Originally invented by Louie Simmons when trying to recover from a series of back injuries, the reverse hyper is a machine that involves swinging your legs in a circular motion to activate and strengthen your posterior chain muscles. Here are some of the benefits of incorporating the reverse hyper into your training:

Increased Strength
One of the main benefits of the reverse hyper is that it can help you build strength, muscle mass, and muscle endurance in your lower back, glutes, and hamstrings. These muscles are important for many daily activities and sports, so strengthening them can help you perform better and reduce the risk of injury. It will also impact your squat and deadlift. From my own personal experience, I initially hated these and would tend to skip or replace them with an alternative. Since incorporating them into my program 1-2 times per week, my squat and deadlift have reaped the benefits.

Reduced Lower Back Pain
When I first started powerlifting 4 years ago, I suffered from lower back pain to the point where I could barely walk around normally. The reverse hyper can be an effective way to strengthen the muscles in your lower back and reduce the amount of pain you may endure during your prep or hypertrophy phase. There has been research that shows, regular use of the reverse hyper can lead to a significant reduction in lower back pain and improve overall function. Strengthening the lower back muscles will also help with improved posture! This leads to being able to stand tall and maintain a neutral spine position, reducing the risk of developing posture related issues like back pain, neck pain, and headaches.

Enhanced Athletic Performance
Just because a legendary powerlifter invented this exercise, doesn’t mean this is only meant for strength sports. The reverse hyper targets the muscles used in many sports, incorporating this exercise into your training can help improve your overall athletic performance. By strengthening your lower back, glutes, and hamstrings, you'll be able to run faster, jump higher, and perform better in sports that require explosive lower body movements.

Injury Prevention
Finally, the reverse hyper can help prevent injuries by strengthening the muscles that support your spine and pelvis. By improving the stability of these muscles, you'll be less likely to experience injuries like strains, sprains, and herniated discs. Who want’s to be the young guy who “threw his back out” from something simple?
Overall, the reverse hyper is a powerful exercise that can provide numerous benefits for your lower body, physical performance, and overall health. If you're looking to improve your strength, reduce lower back pain, enhance athletic performance, or prevent injuries, the reverse hyper is definitely worth considering. Ask your coach today!

​Mike // Powerlifting Coach & Lead Online Training Coach

​

On Saturday, March 18th, I got the pleasure of competing in my 5th powerlifting meet in the last 3 years. There were some things that I did the same as usual, but during this prep, I changed things up a bit and the growth and maturity showed out on meet day. Here are some of my experiences, that a new lifter should consider when trying to compete in their next competition.

Focus
My mindset was super different this time around. I went from trying to be stronger than everyone else, to my goal is just to beat me. I stopped caring what others around me were putting up, I wanted to beat MY NUMBERS on the board. I would look up and I would just zero in on my name and think about how much I am going to PR. At the end of the day, YOU are doing this for YOU. Unless you plan to make a living off this sport, then yes, change the mindset, but chances are, you are in this sport to better yourself. Stop comparing yourself to others (especially IG influencers) and focus on the betterment of yourself.

​Have Fun
The most important but forgotten detail. The last couple of meets, I took thinks too seriously and I tried too hard. This meet, I went in with a “it is what it is” attitude. With this mindset, I had the best prep I ever had. I was PR’ing one of my lifts every week during prep. I was smiling and laughing more, which took a lot of the stress away. I also had 11 other gym friends competing in the same meet, this allowed me to talk about how prep is going and sharing my insight to a lot of the newer members. This detail is key to having a successful meet. If you focus on trying to be the best or beating the best, that will only take you so far. At the end of the day, you have to do what’s best for you. Smile and pick that goofy song to walk out to for your last deadlift. Don’t beat yourself up on a missed attempt. Shrug it off, smile, and hit that sh*t on your next try. Live, laugh, and have fun.

Congratulations, you have either signed up for your first meet or are looking to join one. A lot of people say they need to wait until they are strong enough. Get that out of your head NOW!! 
Your first meet is a great way to get acclimated to the environment. The main goal behind your first meet is to see if you enjoy the sport. Stepping onto the platform is a big feat! Be proud of yourself for taking the courage to do this. 

 :: FIND A FEDERATION TO COMPETE IN :: 
 Throughout the United States there are many different federations, such as APF, USAPL, WRPF and many more. Do your research. Find what federation would best fits your needs and desires. Each federation has different rules so pay close attention to the varying rules. 
For example, in some APF and WRPF  meets you have to squat using a mono-lift. 
    
 :: PICK A MEET ::
Now you found a federation, pick a meet to compete in! Please note that when registering for the meet there are multiple divisions depending on your age, weight class and what equipment you are wearing. Most federations classify “equipment categories” into there Raw, Classic Raw, Single-Ply and Multi-Ply. Each federation has different rules and different vendors approved for of what equipment you can wear in each particular division. For example, in USAPL SBD is an exclusive approved vendor for knee sleeves, wrist wraps, belts and elbow sleeves. 

 :: FIND A COACH ::
I definitely recommend hiring a coach. An in-person coach is the best route to go for your first meet as the coach can ensure you know proper form for each lift while correcting any bad techniques that inhibit your form. Closer to competition day, your coach will also practice the competition commands with you and ensure you are hitting depth on squat. If an in-person coach is not feasible, an online coach will do. You will not receive the one on one time but you likely will get help through video review of your lifts. Overall your coach will ensure you are peaking properly and getting the necessary recovery time. 

:: SHOULD I CUT WEIGHT? ::
 If this is your first meet, the best idea is to stay at the weight you’re at. There is no need to cut and potentially lose strength just to be in a certain weight class. Your first prep will be exhausting on your body. It’s a lot to go through on its own. There is no need to add in cutting weight while peaking. 

:: WHAT SHOULD I WEAR? :: 
As a first time lifter you are likely to compete in Raw or Classic Raw. At a minimum you will need 

• Singlet
• Squat socks
•  Shoes
•  Deadlift socks

You can also use equipment like** 

•  Belt
•  Wrist wraps
• Knee sleeves 
• Knee wraps if doing Classic Raw 

**Again each federation has certain size requirements and certain brands that are approved for you to compete in.
Be sure to check with the Federation rules and your coach to ensure your equipment and singlet are competition approved. 

:: TWO DAYS OUT :: 
Alright we are two days out! Depending on the federation you are in, you either have weigh-ins 24 hours or 2 hours prior to the meet. If you have a 24 hour weigh-in I recommend trying to weigh in as early as you can. This allows you more time afterwards to hydrate, eat and relax. At weigh-ins you will figure out your rack heights and give the meet judges your opening attempts for all three lifts in Kilograms. 
You will need to bring with:

• Your federation membership card 
• Government issued ID
• Singlet
• Underwear
• Bra if applicable
• Squat socks
• Deadlift Socks
• Shoes
• Belt 
• Wrist Wraps 
• Knee sleeves or Knee wraps 

At the end of the meet, be sure to congratulate yourself! Competing is not an easy task. It takes dedication, consistency and strong mental discipline.
​You have spent these past 3+ months preparing yourself for this. Time to celebrate!!

 -- Matt ​

One of the most common issues plaguing people on the bench is an inability to properly engage the triceps on the eccentric portion of the motion resulting in the inability to properly extend and lockout. The fix for this issue is simple. Break at your damn elbows.
As the weight gets progressively heavier people will inevitably rely on their primary movers in an attempt to overcome the load. In the bench press this is your chest and lats. The result of this reliance is a curved bar path while simultaneously flaring the elbows. The triceps are not properly loaded and the bar ends up hitting a wall a couple inches of the chest.
Instead try this. On your warm ups practice initiating the movement with breaking at your elbows no differently than you might break at your knees to begin the squat. Then, once the break has begun, focus on keeping the weight balanced over the tip of your elbow where your triceps connect with your ulna. What you will find is that the positive may feel harder at first as you acclimate to this adjustment, however, you will surely find additionally drive where you normally would have just hit a wall on the bench. Rely on the triceps and your bench press will thank you for it.