Wadekjordan - Life Unfolding

Did I tell you I hit 345 on a squat?

Even if I did, I’m letting you know again

Rugby 7s in Capetown...

Truth! #insta #instagood #truth #gains #real #lifting #train #fitness #fitfam #fitspo #fitspiration

An incredible summer day to end off my vacation... back to work tomorrow #summer #summervibes #holiday #vacation #beach #kitesurfing #tablemountain #capetown #blouberg #sand #sea #instaphoto #chill #live #explore #southafrica #everyday (at Blouberg Bearch)

Summer 2017 Goals: Workout in tank tops more

By no means do I have the best mid section ever, BUT like EVERY OTHER HUMAN BEING I have lots of rolls when I sit down and slouch. I also have some ab lines in the right lighting, pose and flexing.

Like most people on social media, I tend to show you guys my highlight reel because portraying yourself in the best way possible is something we’ve come to do with the Internet, and that’s totally fine, but it’s also really important to understand that your favorite Fitspo or social media personality is a human. They don’t walk around flexing with fabulous lighting all day, they’re not immune to shitty angles and most people don’t have a 6 pack when they sit and slouch (not sure if that’s anyone tbh unless they’re flexing and shit)

Some people are really good at manipulating their bodies, but please step back and remember that NO ONE is perfect. That a picture like this isn’t a “30 day magical transformation!!!!!” But rather taken 30 min apart.

Pushing your knees forward in the Squat.

I’m sure most of you on here know how to squat, or have at least done it before. And I’m sure almost all of you have been told the same cue when squatting.

“Push your hips back”

While I wont say that is the wrong way to squat, I will say that it is an extremely inefficient way to squat. Inefficient meaning you’re dumping energy into less than optimal positions, that will take away from your ability to lift more weight and recruit more muscle engagement. 

Above is the way I see most people try to squat. Hips are pushed back, back is hyper extended to keep the chest up, and the knees are behind the toes. 

This is how most people should squat. Notice the knees PAST the toes, hips are sunk low, and the back is vertical and FLAT, not arched. 

Now I know most of you have probably always heard that the knees coming forward in the squat is bad because it puts too much pressure on your knee joint, but that doesn’t tell the whole story. The knees coming forward in the squat is only dangerous when the squat mechanics are off. 

Check out the picture below. 

On the left you have an extremely efficient squat position. Notice the bar high on the lifters back directly over the middle of foot (center of gravity) and the back flat and upright, keeping the hips close to the center of gravity. This will allow for maximal quad recruitment when coming out of the bottom position and it will also reduce strain on the back because the vertebra are stacked on top of each other.

On the right you will see the bar out in front of the center of gravity and much lower on the lifters back. The knees behind the toes which cause the hips to be further away from the center of gravity which creates a more horizontal spine. This can cause a lot of stress on the back to keep the bar/chest from falling forward further which would result in the lifter falling down. 

To me the answer is obvious, when it comes to efficiency and safety, get that back up, those hips low, and those knees forward. 

Took another early morning flight from the mothercity (capetown) to arrive in durban and find a surfer santa in the airport..... got to the beach for summervibes and holiday chill!!!