IR Fitness

Here is my client Tano demonstrating the deficit split squats. They are a great way deal with tight hip flexors, increase lower body range of motion and build muscle mass in the quads, glutes and hamstrings.

I don't like using them very frequently as they are quite taxing on the legs and the DOMS after is pretty special but once or twice per month works for me and some ot my clients.

I recommend starting with bodyweight only and add resistance gradually. This is a more advanced lower body exercise and an adequate warm up is definitely required prior to doing it.

I bought Sisi some weights from 9 months ago. Being a strength coach and having a young athlete as my child, I was keen to start teaching her the main lifts early. But she wasn't ready. Even though the barbell only weighs 2.2kg, I have zero tolerance for messing about when it comes to learning the main lifts, as this can lead to poor technical understanding and injuries. They require focus, understanding and as I recently discovered - a certain level of maturity.

Fast forward 9 months, Sisi came to me last Sunday and asked me to teach her "this!!!" while proceeding to demonstrate a sn**ch from the floor. I thought "this is my chance!". So instead of the sn**ch, which is the most complex barbell lift that exists, I taught her the deadlift. "You can't do a sn**ch or anything else from the floor if you don't know how to pick it up first", I said. She agreed, and unlike 9 months ago, this time she listened attentively and this is the result. As for the sn**ch... all in due time!

Up close and personal with some heavy (for me) triceps work - 40kg for 10 reps. 5 sets in total. Full ROM is key.

The behind the head tri extension is the only isolation exercise I have been doing for my triceps consistently once per week for a the last 13 years. Another minor addition in the past has been a straight bar cable pushdown when I am in a commercial gym.

Keeps the elbows healthy and the arms looking good.

If you are new to it, start very light and feel the stretch. Once confident enough you can start adding weight very conservatively.

smashing a 140kg deadlift for 5 reps. More in the tank for sure!

Don't neglect the legs!