Achieve Fitness

Happy everyone. Join trainer Shaun on how to properly do an overhead press.
Step 1: Set feet shoulder width apart.
Step 2: Place hands evenly on the bar, just wide of shoulders
Step 3: Use a neutral grip, keeping wrists straight
Step 4: Lift bar off of rack, walk out keeping spine neutral (back straight) and core engaged
Step 5: Press weight strait over head keeping chin slightly tucked
Step 6: Return bar to chin level. Keeping the pec minor out of the movement.
Step 7: Repeat for reps

Happy everybody! Join trainer Phil on how to properly perform the dumbbell biceps curl.
Step 1: proper posture is crucial for all movements in the gym, bracing your core keeping the shoulder blades retracted to isolate the biceps
Step 2: maintain elbow positioning as you flex the biceps and raise the dumbbell
Step 3: pinkies up! At the peak of the movement supinate the wrist to get an even better contraction!
Step 4: all about the negatives, slow and control on the way back down to tear up the muscle even more!

How to Squat from the Achieve Team.
Step 1. Retract shoulder blades, flexing your traps.
Step 2. Place bar on traps
**NOT ON YOUR C7 VERTEBRAE (bump on the bottom of your neck)**
Step 3. Lift Bar off the rack and corkscrew your heels into the ground. There should be a slight bend in your knees, loading your hips. You should see a straight line from your heels to ears, with hips and shoulders in between. Step 4. Hinge at the hips lowering body until knees are flexed at 90 degrees. Hips should be fully hinged keeping the majority of the load in your heels and hips.
**To reduce any knee pain and prevent injuries**
chest up, shoulders blades retracted, and maintain neutral spine (you want to be looking slightly downward).
Step 5. Back to start position and repeat
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