All posts by Ryan saplan

How to Kettlebell Swing: Breathing Technique

When doing every other type of exercise you need to have a proper breathing pattern. Be it cardio, weightlifting, or gymnastics. Kettlebell swing is not an exemption.

Here’s the video I made to guide you how to perform kettlebell swing with a more comfortable and proper breathing technique.

One of the thing that helps you stimulate your breathing is to “Count out loud”. You will notice that you will abruptly inhale as the kettlebell drops down between your legs.

This is something you must do when learning how to do a kettlebell swing for the first time. It would allow you to create some sort of pattern for your breathing cycle.

This will also allow you to minimize the tightness in your core when you are so tense.

I hope you enjoyed this video and stay tuned for more upcoming tips.

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Free Kettlebell workout available here:  http://www.ryansaplan.com/blog/kettlebells

Get the most out of your Kettlebell swing and get a better technique!

HOW TO BENCH PRESS CORRECTLY FOR BEGINNERS

Learn how to bench press correctly. Build bigger and stronger upper-body and reduce the risk of serious injuries.

This is ideally for beginners. You got to do how to do it right. In this video, I will show you how to position yourself to perform it simply.

That way you can get the most benefit of the exercise and build more muscles.

 

If you wish to learn more and get better just click this link and sign up or subscribe to my YouTube channel.

How to Bench Press with Shoulder Blades tight

This bench press tip takes practice, but it’s effective in teaching you how to bench press more weight keeping your shoulder blades tight together.

I came up with this method on my own, but someone else may have originated.

I’ve watch a lot of youtube videos. I may have learned by watching big bench pressers bench. They didn’t teach it, but I just sort of copied them.

How To Bench Press Without Shoulder Pain

This stretch for the bench press will help improve your mobility so that you can bring the bar to your chest without pain in your shoulder.  It helps improve shoulder extension so that you keep your shoulder blades tight at the bottom of the bench. I have a “how bench press” series on my youtube channel.

Bench Press Tips: Leg Drive Tutorial

Bench pressing with leg drive takes time to learn. If you want to learn how to bench press correctly with leg drive, this bench press tip will help you get a feel for it. I first saw it on an omar isuf video, but I also saw Dave Tate teach it.

This is one video of a 9 part bench press tips video series on how to bench press more weight correctly.  Be sure to check out my youtube channel and subscribe.

How to Bench Press Using Lats

How to bench press using lats by using the lat slide out technique. This bench press tip will help you bench more quickly. The idea is to use your lats to slide the bar out of the rack. This engages your latissimus dori which not only helps keep your shoulder tight, but also keeps your entire body tight.  Great for powerlifting, even better for bodybuilding when you want to load the muscle.

 

10 Steps for Barbell Squat Technique: Shoulder placement and setup for squats

I developed this routine for getting under bar after watching Sam Byrd set up.  Dan Green always admired Byrd for his squat set up, and man does Byrd wedge his traps against that bar tight.
Here’s a video I made about it.

If you don’t have time to watch the video, just add it to your watch later list on youtube.
But I want to give you some thoughts  on it in case you can’t watch it right this moment…
10 Steps to how I set up my squat
1.) Start the approach of the bar like a bench press,
2.) Dive underneath and tuck your head under and slide on to the top of your traps.
3.) Squeeze your shoulder blades tighter.
4.) Pull the bar apart and dig elbows down to activate lats.
5.) Slide your body bar up for a Low bar back squat position.
6.) Get hips in neutral by screwing your feet into the ground
7.) Big Breath.
8.) Unrack
9.) 4 steps out
10.) Squat!!
To a bigger deadlift,
PS. Need fat loss advice, sign up for my free guide:7 fat loss food secrets guide.

1 Weird Deadlift Tip for Better Technique, Coaching and Teaching

Do you sometimes round your back when you deadlift?  This 1 weird deadlift teaching technique works like a charm if you’re having trouble getting a client to keep their back straight when it comes to the barbel deadlift.

If you’re  a beginner this technique might a bit difficult, but if you can master it you ‘ll be on your way to deadlifting without back pain.

If you’re a more advanced lifter, you probably already do this – but it matters more when you’re deadlifting 350lbs+

If you’ve watched as many deadlift video I have, you may have heard people say

“Stay tight.”

or…

“Pull the slack of the bar first.”

This Deadift Technique video details how to do what I’m asking, without lifting the weight.  It’s a training and teaching tool helps improve motor patterns to prevent low back pain in the deadlift and of course, lift more weight.

 

 

 

 

 

 

 

weird-deadlift-tip

 

 

How improve Wrist flexibility for Wrist Extension

I learned this really cool activation and strengthening technique for improving wrist mobility for overhead movments like a snatch or overhead press. Also if you’re trying to front squat or clean, this is quite effective.

It’s primarily designed to improve wrist extension. Think about being in a push up position and trying to have your wrist at 90 degrees. One of the members at my gym showed it to me and for those of you having problems with overhead movement, this is going to be great for helping promote long term permanent mobility.

Wrist Flexibility Exercise 1 of 5
Wrist Flexibility Exercise 1 of 5

1 – Step One

Start with your arm completely straight and your wrist flat. If you’re really stiff it might help to contract your triceps.

Wrist Flexibility Exercise 2 of 5
Wrist Flexibility Exercise 2 of 5

2 – Step Two

With your fingers and elbow straight, lift your hand as high as you can. Yes, that is my maximum wrist extension, it’s terrible.

Wrist Flexibility Exercise 3 of 5
Wrist Flexibility Exercise 3 of 5

3 – Step Three

As you push your hand into your maximum active wrist extension, ben fingers slightly. This will will give you some slack and allow for more extension in the wrist. Remember, wrist extension is the hand going upward with the palm down. I’m affirming this because due to my mild dyslexia I will frequently mix up flexion and extension.

Wrist Flexibility Exercise 4 of 5
Wrist Flexibility Exercise 4 of 5
Wrist Flexibility Exercise 5 of 5
Wrist Flexibility Exercise 5 of 5

4 – Step Four

While trying to keep that extra bit of wrist extension due to the fingers bent. I’ll call it maximum active wrist extension with fingers flexed. Try to straighten out the fingers while keeping the wrist position. You should feel the muscles of your forearm work as long as you try to keep the wrist position. It will almost feel like you’re trying to stick the middle finger at yourself, as the middle finger will be the one that activates the forearm muscle the most. Otherwise known as the extensor digitorum. Do this until all fingers straighten and then repeat the process for 5-10 reps.

Here’s a video of the wrist forearm exercise

This is an exercise you want to do throughout the day. If your wrist feel jammed or are simply just really tight you may want to do this banded wrist stretch before doing the exercise.

Share this with someone you know that might have some wrist tightness and weakness.