Decker Form & Fitness

I did a thing today - 500lb Sumo deadlift

There’s nothing like watching my clients crush their PR’s and achieve their fitness goals. Way to go on those strength gains! That is one strong dude!

Try this superset for a sick tricep pump:

▪️Reverse-grip tricep pushdowns - 15 reps.
▪️Tricep pushdowns (palms down) - 10 reps.
▪️Rest 1 min, then repeat 1-2 more times.

Form tips:

☑️ Grab ahold of the bar with a shoulder width stance. Bring your elbows down and lock them to the side of your rib cage.

☑️ Drive your hips back far enough to allow your arms to extend all the way down without hitting your knees.

☑️ Keep your back flat and head in neutral position throughout the whole movement.

☑️ You should be able to use more resistance for the second exercise within the superset. Select an appropriate weight that will challenge you as you approach the final reps of each set.

Ball slams are an effective and simple method for building power, strength, and endurance.

Wake your fellow gym goers up and try this one out:
20 seconds of slams (fast & explosive)
10 seconds of rest (strictly 10 seconds. No cheating)
Repeat 6-8 times

Did I mention these are also a great way to relieve stress? Who doesn’t like throwing sh*t when they’re stressed out?!

I’m going to keep this simple. Do you want a stronger core and better squat mechanics?

Ditch the barbell back squat for a while and/or incorporate front squats.

Muscular imbalances have a negative impact on performance, aesthetics, and well-being.

A MAT (Muscle Activation Technique) specialist identifies muscles that aren’t working properly and improves their capability to contract and function.

MAT specialists aren’t easy to find, but if you ever get the opportunity to work with one, I highly recommend it. It has made a massive impact on my movement and workouts.

Live in the Chicago area? Come see our MAT specialist stationed at FFC East Lakeview!