Teres majors

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TRX rows using a pec stick! ⠀ ⠀ This is internal torque, so I tuck my pelvis under me (using my glutei max). This helps me engage my external obliques, which freezes my lumbar spine, preventing it from sagging/arching.⠀ ⠀ I bent the pec stick like the letter "u" to really target my teres majors.⠀ ⠀ The ... TRX rows using a pec stick! ⠀

This is internal torque, so I tuck my pelvis under me (using my glutei max). This helps me engage my external obliques, which freezes my lumbar spine, preventing it from sagging/arching.⠀

I bent the pec stick like the letter "u" to really target my teres majors.⠀

The purpose of the pec stick is to force you to use your pecs and teres majors throughout the entire ROM.⠀

Listen to my breathing.⠀

@mystrengthacademy ⠀

#strongfit1 #Bodybuildingcom #TeamBSN #teambodybuildingcom #buildyourbody @bodybuildingcom #reebok #TRX #teresmajor #strongfitwomen #homeworkout
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The Chin-Over-Bar-Hold (COBH) with slow Negative.⠀ ⠀ If you want to get your pull-ups and chin ups, then work on this! The COBH with slow negative. ⠀ ⠀ You can do this with a supinated or pronated grip. I encourage you to change it up.⠀ ⠀ Either jump up or pull yourself up so that your chin ... The Chin-Over-Bar-Hold (COBH) with slow Negative.⠀

If you want to get your pull-ups and chin ups, then work on this! The COBH with slow negative. ⠀

You can do this with a supinated or pronated grip. I encourage you to change it up.⠀

Either jump up or pull yourself up so that your chin is over the bar. You are going to hold this position for as long as you can. If you cannot do it unassisted, then use a band to help you.⠀

This is internal torque, so concentrate on engaging your external obliques (press them out the sides of your body), your glutei max (squeeze them hard), your teres majors (spread your back) and your pecs. Do not shrug up with your upper traps.⠀

Maintain nasal breathing the entire time (breathe in through your nose and out through pursed lips).⠀

When it’s time to come back down, don’t drop down. Instead, lower yourself as slowly as possible (maintain internal torque throughout the eccentric descent).⠀

Notice I keep my arms close to the sides of my body (I really use my pecs and teres majors). You'll also notice I get myself up over the bar quit a bit (this will help me eventually get my ring muscle up). I am not swinging wildly because I squeeze the daylights out of my glutei max. Notice my hollow body position.⠀

✅My online Strength Academy teaches you how to move well so that you can improve your aches and pains and become a strong badass. You will learn about the StrongFit principles of breathing and torque, and how it impacts the way you move. Prepare to get strong! It's never too late to get started! Join today by clicking the link in @mystrengthacademy bio.⠀

#StrongFit1 #Bodybuildingcom #TeamBSN #BestSelf @Bodybuilding.com #teambodybuildingcom #gymshark #chinup #chinoverbarhold #negatives #lululemon
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Back Broccoli ... yeah... broccoli⠀ ⠀ These 2 moves are staples in my weekly regime for building a stronger back:⠀ ⠀ 1️⃣ Chin Over Bar Holds. In the video, I used a pronated grip. I find this grip hard! My goal is not to use my upper traps, but rather, my teres majors and pecs. I find that squeezing ... Back Broccoli ... yeah... broccoli⠀

These 2 moves are staples in my weekly regime for building a stronger back:⠀

1️⃣ Chin Over Bar Holds. In the video, I used a pronated grip. I find this grip hard! My goal is not to use my upper traps, but rather, my teres majors and pecs. I find that squeezing my glutei max really hard is super helpful. Notice how slowly I lower. Slowest wins!⠀

2️⃣ TRX pec stick row. Nice and slow. Again, this is all about maintaining tension in the pecs and teres (and the rest of the IT chain), and not letting the upper traps get involved.⠀

@mystrengthacademy ⠀

#strongfit1 #TeamBodybuildingcom #TeamBSN #Bodybuildingcom #trx #lululemon #womensfitness #backday #pullups
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I train like this to help fix weak muscles that aren't doing their job. Learning how to use the correct muscles has been neither quick nor easy for me. But it's important because using the wrong muscles is recipe for spasm/pain/injury. ⠀ ⠀ Sometimes I get really frustated. But I still show ... I train like this to help fix weak muscles that aren't doing their job. Learning how to use the correct muscles has been neither quick nor easy for me. But it's important because using the wrong muscles is recipe for spasm/pain/injury. ⠀

Sometimes I get really frustated. But I still show up every damn day. What other option do I have? Superman isn't going to come and save me from my deleterious movement patterns. I have to buck up and be my own hero. I have to be proactive and stay focused on WHY I'm doing this. It's worth it. I'm worth it.⠀

Grab your pec stick and try these:⠀
•Pec Stick GHD Russian Twists: bilat, R leg, L leg. Hello external obliques!⠀
•Pec Stick GHD sit-ups: R leg, L leg. Hello psoas muscles!⠀

Lots of rope pulls. I'm trying to improve my teres majors, especially on the left (weaker) side. That's why you see me doing them unilaterally and bilaterally.⠀

Lots of farmers carries. This time with two 70 lb kettlebells. I pretended I had my pec stick in my hands to help me use my pecs and teres.⠀

@mystrengthacademy ⠀

#strongfit1 #TeamBodybuildingcom #TeamBSN #Bodybuildingcom @geedubya14 #crossfit416 #russiantwist ⠀
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 #TransformationTuesday I'd say my handstands improved a tad <span class="emoji emoji1f602"></span> They improved because I improved ...
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#TransformationTuesday I'd say my handstands improved a tad They improved because I improved my structure. My structure was cracked: It had "holes" in it. In 2016, I struggled to fire my external obliques, glutei max, inner hamstrings, pec majors and teres majors, especially in end ... #TransformationTuesday I'd say my handstands improved a tad 😂

They improved because I improved my structure. My structure was cracked: It had "holes" in it. In 2016, I struggled to fire my external obliques, glutei max, inner hamstrings, pec majors and teres majors, especially in end ranges of motion. You can see I wasn't firing any of those muscles in the 2016 photo. But you can see I'm firing them like crazy in the 2018 photo.

I already know your next question. What's your favourite way to build structure? My answer: I love sandbag carries (I do them all the time!!!) and I love my pec stick. If you follow me on social media, then you already know this! I love doing any exercise that will contribute to better overall movement. That's a solid WHY for training!

To conclude, stop believing your own BS and get started with tasks that will provide forward progress.

If you want to build some structure, then I'm your gal! Join my @mystrengthacademy by clicking the @drsarasolomon link in bio.
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I’m totally roped in now. First video: “legless rope climb”. Nice teres majors pump. Second video: ...
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I’m totally roped in now. First video: “legless rope climb”. Nice teres majors pump. Second video: hinging extravaganza. Nice glute/inner ham pump. Having a great time at the @strongfit1 coaches’ week in #Utrecht. This makes me so stoked for the intro to StrongFit workshop in Toronto ... I’m totally roped in now.
First video: “legless rope climb”. Nice teres majors pump. Second video: hinging extravaganza. Nice glute/inner ham pump.
Having a great time at the @strongfit1 coaches’ week in #Utrecht.
This makes me so stoked for the intro to StrongFit workshop in Toronto in September. You can sign up at StrongFit.com/toronto
#strongfit #ropepull #unscaredcrossfit #teambodybuildingcom #teambsn #bodybuildingcom
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Look at how beautiful these Teres Majors turned out that @bbqandblades grilled up! @beers_n_bbq ...
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Look at how beautiful these Teres Majors turned out that @bbqandblades grilled up! @beers_n_bbq and @bbqandblades sure do know how to do lunch right! Pick up your bottle of Classic Steak at a @premiergrilling near you! . . . #wassis #wassisrubs #grilling #grill #outdoorcooking #lunch ... Look at how beautiful these Teres Majors turned out that @bbqandblades grilled up! @beers_n_bbq and @bbqandblades sure do know how to do lunch right! Pick up your bottle of Classic Steak at a @premiergrilling near you! .
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#wassis #wassisrubs #grilling #grill #outdoorcooking #lunch #texas #flexas #forkyeah #eeeeeats #truecooks #cooking #teresmajor #beefitswhatsfordinner
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