personal training st. john's

Because I’m a powerlifter, it will come as no surprise that I’m a big fan of the deadlift, I even have my own personalised Deadlift bar. When it comes to hitting your entire posterior chain in one fell swoop, from your calves all the way to your upper back, the deadlift reigns supreme.

But what if I told you that you could build a strong posterior chain that will keep your deadlift strong with lifts that don’t require you to pull a heavy barbell off the floor?

To be clear, I’m not tossing the baby out with the bathwater: to get a strong deadlift you’re going to have to deadlift, and deadlift regularly.

But there are additional exercises that train the muscles of your posterior chain that don’t require you to place shear forces the spine.

I’m a big fan of adding in smaller movements because it introduces variety in your training while still hitting the muscles recruited in the competition lift, and more muscle mass helps move more weight. Building rear-wheel strength without loading the spine is a great way to do that without irritating your lower back.

Below are three of my favorite exercises to perform after you’ve completed your last deadlift set. And even if you’re not a powerlifter looking to score big on the platform, you can continue to improve strength in your posterior chain by adding these lifts into your exercise routine.

Barbell Glute Bridges

The glutes and hamstrings are major players in the deadlift and I love barbell glute bridges for building muscle in that area. You have the opportunity to target the hamstrings and glutes fairly exclusively, and because you’re lying down and pushing up on the barbell instead of pulling on it, you can work up to some serious weight.

The key to getting the most out of the barbell glute bridge is to turn your focus exclusively on your glutes. When you get into position, imagine you have a bowl of water sitting on your pelvis. Squeeze your glutes to lift your hips and tip the water into your belly button. Only raise your hips as high as your glutes fully contract —any higher and you’re getting into low-back territory and we don’t want that: for this we want to make it all about the butt.

Bodyweight Pull-Up

The deadlift is a heavy hitter for the lats. They play a key roll in stabilizing the spine and they also help keep the barbell pulled in close to the legs once it leaves the floor. Use pull-ups to target the lats from another angle, no barbell required.

Pull-ups can seem intimidating, but they don’t have to be. You can introduce assistance with bands or with our favorite variation at Movement Minneapolis, the Box-Assisted Pull-Up.

Here’s how to do them:

  • Place a box under a pull-up bar. Make sure it’s tall enough so that your chin clears the bar when you’re standing on it underneath the bar.
  • Stand on the box with your hands in an overhand grip on the bar, keeping one foot on the box and one foot off the side.
  • Slowly lower yourself down until your arms are fully extended and then use as much support as you need from the foot that is on the box to bring your chin back above the bar.

Suspension Trainer Face Pull

Face pulls target the muscles of the upper back, namely the rear delts, rhomboids, and external rotators. Strengthening these muscles will help with the lockout portion of the deadlift and beyond that, it’s a lift no client of mine escapes because it directly counteracts the poor posture many of us find ourselves acquire from being at a desk all day.

Hot tip: Don’t lead the movement with your chin. (In other words, no chicken-pecking.) Brace your abs, squeeze your glutes, and keep your chin tucked.

UP_JVB_Author_400About JVB

Jennifer Vogelgesang Blake’s leggings might be pink but her weights aren’t. A personal trainer at The Movement Minneapolis she is a powerlifting coach and competitor with a passion for helping her clients discover and grow their strength, inside and out. She’s here to spread the good word that strong is empowering and because of that, really, really fun.

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log overhead press

I had tried JKC based on the recommendation of a parent of one of my students. I originally started by attending Saturday drop in classes. I was hooked. I decided to join full time when I I had taken a year off from teaching and it was the best thing I have done for myself.

First and foremost the trainers at JKC are extremely knowledgeable. I feel like they are as dedicated to my success as I am. The workouts are tailored to me, my skills and my goals. This is important. Jon and Thomas truly want the best for their clients no matter what level of fitness they are starting from. I also like being able to book a session at a time that suits my schedule. This also helps keep me accountable. Once the session is booked I am not likely to cancel!

I heard somewhere that achieving your health goals is determined largely by what you do in the kitchen. I am grateful to have found Julia who brought direction and accountability to this most important piece for me. Having Julia in my corner has brought me confidence and certainty that I am on my way to achieving my goals. I highly recommend her if you are serious about making a change and feeling better about your health.

I was looking for something to augment my 20+ year yoga practice with a focus on strength conditioning. I am friend’s with Jon’s sister in-law and over the years always heard great things about JKC, especially with respect to the top quality trainers they have and programs they run. After talking to Jon about my goals, and hearing his thoughts on a training plan, I knew that this was going to be an awesome experience … and it sure has been. JKC stands out from other gyms because of the attention to detail, the high quality of the staff and the facilities. Also, the amazing people that train there. And no one posing and taking selfies. I’m 41 years old and I started in Dec 2021.

I recently turned 40, and I have been training at JKC since the summer of 2020. My partner Michael had already been training at JKC, so it came highly recommended. We had set up a home gym at the start of the pandemic, but needed to mix it up after the first lockdown. JKC differs from other gyms because of the personalized workouts. Jon, Thomas and Craig are great at challenging me to do more than I would on my own.

I’ve been weight training on and off for years but never really had a specific goal or target in mind so routinely stalled out, plateaued or stopped training all together. Before I joined JKC I was definitely in a fitness slump and needed something to motivate me and get me back on track. I did a bit of digging online, looking at various personal training options and gyms around town but JKC seemed like the best option by far. I’ve tried big box gyms and other personal trainers in the past but none of them have had the perfect combination of goal specific fitness programming, welcoming and supportive environment, and the knowledge and passion to back it all up that you’ll find at JKC. Jon and Thomas are great to work with, they know how to motivate you if you’re having an off day and are well versed in all the different ways to make your muscles burn! I also have noticed some major improvements in my deadlifts since I started with JKC and was really happy with the result.

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