Jetts Colchester

🚨 FORM FRIDAY: LAT PULLDOWN 🚨

If your lat pulldown is starting to look more like a rowing machine, it might be time to drop the weight. 👀

One of the biggest mistakes we see is loading the stack too heavy and using momentum to get the bar moving.

Instead:

✅ Keep your chest up
✅ Stay controlled
✅ Drive your elbows down
✅ Let your lats do the work

You don’t get bonus points for moving the biggest number on the stack. Control the weight, own the rep and make the right muscles work. 💪

Save this one for your next back session.

🏋️ Is your incline bench actually training your upper chest… or just your ego?

One of the most common mistakes we see is lifting your hips off the bench to help get the weight up.

While it might let you lift more, it could actually be taking the focus away from the muscle you’re trying to train.

Here’s why keeping your glutes on the bench matters 👇

✅ Better upper chest engagement
✅ More stability throughout the lift
✅ Consistent technique from rep to rep
✅ Less reliance on momentum

By driving your hips up, you’re shortening the range of motion and turning the incline press into something much closer to a flat bench. Great if you’re trying to move the most weight… not so great if you’re trying to build your upper chest.

A small natural arch in your lower back is completely normal. The goal isn’t to press your spine flat into the bench—it’s to keep your upper back, glutes and feet planted throughout the set.

Think quality over quantity.

The weight on the bar only tells part of the story. How you move it matters just as much. 💪

Spot the difference? 👀

Stop bowing. Start crunching.

The cable crunch is designed to train spinal flexion under load. In simple terms, your abs are working to bring your ribs closer to your pelvis.

But if you start the movement by hinging at the hips, your hip flexors end up doing most of the work and your abs lose tension.

Instead, keep your hips locked in place, round through your spine and think:

Ribs towards pelvis. Not chest towards the floor.

You’ll get a much better contraction and a far more effective ab exercise.

Your abs flex your spine, not your hips.

Give this a go next time:

✅ Lock your head into your upper arms
✅ Keep your hips still
✅ Think ribs towards pelvis
✅ Flex through your spine one section at a time
✅ Control the stretch on the way up
✅ Don’t let the weight stack rest

Small change. Big difference.

🏋️‍♂️ TRAIN SMARTER WITH SUPERSETS 🏋️‍♀️

Want to get more done in less time? Supersets are one of the simplest ways to make your workouts more efficient.

A superset is when you perform two exercises back-to-back with little or no rest before recovering.

Why use them? 👇

✅ Save time in the gym
✅ Increase training intensity
✅ Keep your heart rate elevated
✅ Build muscle and improve muscular endurance
✅ Make your workouts more engaging

There are a few ways to programme supersets:
💥 Antagonist: Opposing muscle groups (e.g. chest ➡️ back)
💥 Same muscle group: Increase fatigue and training volume
💥 Upper & lower body: Keep one area working while the other recovers

The key is choosing exercises that complement each other rather than competing for the same movement.

Give supersets a try next time you’re in the gym and see how much you can fit into your session. 💪

Have you used supersets before, or are they about to become part of your training? 👇

🔥 ABS EMOM FINISHER 🔥

Think you can keep up? 👀

EMOM stands for Every Minute On the Minute.

At the start of each minute, complete the prescribed reps. Whatever time you have left is your rest before the next minute begins.

It sounds simple… until the clock keeps ticking. ⏱️😅

Today’s core finisher will challenge your:
💥 Core strength
💥 Stability
💥 Endurance
💥 Mental grit

The less time you spend working, the more time you earn to recover. The longer you take… the less rest you get. That’s what makes EMOMs so effective.

Save this workout and give it a go next time you’re in the club! 💪

Would you survive all the rounds? Let us know below. 👇

🛠️ FORM FRIDAY | Master the Hip Hinge

If you can hip hinge properly, you’ll unlock stronger deadlifts, RDLs, kettlebell swings, hip thrusts… and help reduce unnecessary strain on your lower back.

The hip hinge isn’t about bending over. It’s about learning to move from your hips, not your spine.

Try these six drills to build the movement from the ground up:

✅ 1. Waiter’s Bow
Learn the fundamentals by maintaining three points of contact: the back of your head, mid-back and sacrum.

✅ 2. Foam Roller RDL
Keep the weight close to your body by rolling the foam roller up and down your legs throughout the movement.

✅ 3. Hero Squats
Develop hip flexion by pushing your hips back as you sit towards your heels.

✅ 4. Banded RDL
The band pulls you backwards, forcing you to drive your hips forward and fully engage your glutes at the top.

✅ 5. Front & Back Knee Supported RDL
Improve knee stability while learning to move from the hips rather than simply bending your knees.

✅ 6. Car Door Drill 🚗
The ultimate test. If you can close an imaginary car door using just your hips… you’ve nailed the hinge.

A better hip hinge means better lifting, better movement and better results.

Give these a try and let us know which drill helps you the most. 👇