Eiden's Fitness & Sports Performance Training

This is a great demo by my client .fiske.94 on how to execute and perform a push-up correctly.

Most people don’t do push-ups correctly. I would actually say the overwhelming majority of people don’t perform them correctly. One of the reasons is push-ups are not easy to do correctly and with strict form and movement.

- Key points to look for

Every exercise starts with setting your position up right first. If you don’t take the time to do this every rep will be performed incorrectly because it will be very difficult to regain position during the set.

✅ Setup with the feet shoulder width apart and hands stacked underneath your shoulders. The upper arms are at a 45 degree angle and there shoulder be straight line from your head down to your feet. The core needs to engaged and tight. John checks all those boxes here.

✅ Start by pulllng yourself into the push-up. Don’t just drop yourself down to the bottom position. You will notice John slowly pulling himself into the bottom position

✅ Be sure to use and get a full range of motion. Notice how John gets even greater range of motion by doing them using the push-up training bar. It allows for a greater range which definitely makes it harder but good for a number of reasons. One of which is you are challenging and expanding your range of motion which can help with mobility and range of motion around the joints.

✅ Control your body throughout the movement by using smooth, controlled reps. Don’t use sloppy, ballistic, choppy reps and partial reps. Notice how smoothly John performs each rep through a full range of motion with each rep looking identical.

Working with an elite youth tennis player who is in town for training and a tournament.

I’ve always said if a kid is an elite athlete all I need to see is one workout. I don’t even need to see them play their sport. Elite athletes move and do everything at such a high level it’s obvious when you see it.

Just a couple old farts (me and ) thinking we are still spring chickens playing hockey again 🏒🥅

Why people end up getting hurt in the gym.

The difference between a fitfluencer and a trainer/coach

The difference between training kids, athletes and adult general fitness clients.

Half kneeling wide (or W) cable pulldowns

This is a vertical pulling exercise working the lats, mid back (rhomboids, mid traps), rear deltoids and biceps among other smaller muscle that contribute to the movement.

The benefit of doing any exercise in a half kneeling position is core stabilization in what’s called anti-lateral flexion. Your core needs to work to keep you in that position and to help prevent you from tipping to the side.

Here are coaching cues to execute this exercise correctly.

1️⃣ Every exercise must begin with the setup and setting up your position right first. A half kneeling position is with one leg forward and the other back. The foot, knee and hips must all be in alignment and with your torso being upright.

2️⃣ The cables need to be setup high and wide and outside of shoulder width.

3️⃣ Begin the movement by driving through your lats and mid back (squeezing between your shoulder blades and driving them downward). Many people make the mistake of pulling with their arms first:

4️⃣ Keep your chest up high. If your chest is down and your shoulder rotated inward you are gonna have a hard time driving and recruiting the right muscles. If you were to stand and squeeze your shoulder blades together you will notice your chest rise slightly. That can’t happen if your chest is down and collapsing inward and you won’t recruit the muscles in the mid back correctly. You will start to pull with your upper traps.

5️⃣ Think of driving your elbows down and slightly back finishing with your hands next to your chest.

6️⃣ Contol the weight back on the negative allowing yourself to get a full stretch and pull your shoulder blades and shoulders forward while still keeping your torso upright.

You can progress these by doing them in a split stance and standing.

Depending on your goal you can do them in all different rep ranges. For strength I’d stick to sets of 5, building muscle 8-10 and strength endurance sets of 15 or more.