Level Up Performance

𝗡𝗲𝘅𝘁 𝗨𝗽: 𝗗𝗲𝗳𝗶𝗰𝗶𝘁 𝗗𝗲𝗮𝗱𝗹𝗶𝗳𝘁𝘀 😱⁣
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This is a great variation to incorporate into your programs especially to help you increase power off the floor at the start of each rep 🙌⁣
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It also forces you to use more glute and hamstring activation during the setup for your deadlifts as well as staying tighter within your setup.⁣
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With the deficit deadlift (you can either perform this conventional or sumo):⁣
🔸 Increased your ROM within the lift⁣
🔸 Increases your leg drive as you have to push your feet away from the ground⁣
🔸 Your torso is more bent over as compared to the regular deadlift⁣
🔸 Their is greater time under tension as the ROM is increased⁣
🔸 Requires more hip flexion⁣
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Definitely an exercise 𝙬𝙤𝙧𝙩𝙝 𝙩𝙝𝙚 𝙩𝙧𝙮! 💯⁣
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If you are interested in learning about these different type of deadlift variations whether its this video or our previous videos, feel free to 𝙳𝙼 𝚄𝚂 with any questions!⁣
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Stay tuned for our other deadlift variations coming soon!⁣
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𝗗𝗲𝗮𝗱𝗹𝗶𝗳𝘁 𝗩𝗮𝗿𝗶𝗮𝘁𝗶𝗼𝗻: 𝗦𝗨𝗠𝗢 𝗗𝗘𝗔𝗗𝗟𝗜𝗙𝗧𝗦 🤩⁣
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Next we are going to talk about the sumo deadlifts or what people call the "cheater stance" 🤣⁣
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With the sumo deadlifts:⁣
✅ Stance is much wider as compared to the conventional deadlift which = lesser ROM (range of motion). ⁣
As you can see the shins are aligned with the ring of the bar.⁣
✅ Hips stay closer to the bar⁣
✅ Hip angle is more opened as the knees are more closed⁣
✅ More focused on the quads, adductors, & glutes⁣
✅ Grip is inside of the legs⁣
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If you are interested in learning how to deadlift whether its the conventional or the sumo deadlift, feel free to DM us to ask us any questions!⁣
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Stay tuned for the other deadlift variations coming up in our next videos! 😁

𝗟𝗼𝘄 𝗕𝗮𝗿 𝗕𝗮𝗰𝗸 𝗦𝗾𝘂𝗮𝘁 🤗⁣
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Now let's talk about the low bar back squat!⁣
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So when setting up for this squat, it will be relatively similar to the high bar squat, but once you step underneath the bar you will notice the difference immediately 😱⁣
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Its always good to train both in your training regimen especially if you are a low bar back squatter.⁣
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Within the high bar squat it is more 𝚚𝚞𝚊𝚍𝚜/𝚐𝚕𝚞𝚝𝚎 focused as to the low bar which is more 𝚑𝚒𝚙/𝚐𝚕𝚞𝚝𝚎 focused 🤭⁣
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To set up for the low back squat positioning, you want to make sure:⁣
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🔸bar is placed in the middle of the mid traps⁣
🔸hand positioning is wider to get more mobility within the shoulders⁣
🔸feet is more wider than the high bar squat positioning⁣
🔸chest angle is more of a forward lean⁣
🔸hips are pushed back when squatting⁣
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The low bar back squat is a good way to transition to when learning how to do the high bar squat 👏⁣
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Let us know down in the comments below, which one do you prefer?⁣
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𝐃𝐨 𝐲𝐨𝐮 𝐩𝐫𝐞𝐟𝐞𝐫 𝐬𝐪𝐮𝐚𝐭𝐭𝐢𝐧𝐠 𝐡𝐢𝐠𝐡 𝐛𝐚𝐫 𝐨𝐫 𝐥𝐨𝐰 𝐛𝐚𝐫?⁣
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If you are interested in learning, training, or coaching feel free to DM us!

𝗛𝗶𝗴𝗵 𝗕𝗮𝗿 𝗕𝗮𝗰𝗸 𝗦𝗾𝘂𝗮𝘁 💪🏻⁣
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Let's talk about the high bar squat vs the low bar squat!⁣
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When getting ready for a squat session, you'll want to know how many sets and reps you are going to do as well as the intensity. ⁣
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As a new lifter you usually want to start out with the high bar back squat and then progress over to the low bar squat when experienced which allows you to stabilize yourself with more weight 🙌🏻⁣
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Typically with the high bar squat positioning, it elicits more of an upright torso position.⁣
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To set up for the high bar back squat, you want to make sure:⁣
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🔹bar is placed just on top of the shoulders (use your traps to create a shelf for the bar)⁣
🔹feet is narrow or shoulder width apart⁣
🔹chest is nice and tall (upright)⁣
🔹bar is aligned with the hips⁣
🔹hands are nice and tight⁣
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If you are a new lifter, give the high bar back squat a try and let us know how you feel!⁣
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Stay tuned for our next video regarding the low bar back squat ✔️⁣
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If you are interested in strength training or looking for coaching & a customized training regimen, feel free to comment down below, DM US or visit us at our website www.levelupperformancept.com⁣

𝗟𝗲𝘁'𝘀 𝘁𝗮𝗹𝗸 𝘄𝗲𝗶𝗴𝗵𝘁𝗹𝗶𝗳𝘁𝗶𝗻𝗴 𝘀𝗵𝗼𝗲𝘀! 😱⁣
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Are they necessary for you within your training?⁣
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Have you ever wondered if it will improve your performance of what does it help with? 🤔⁣
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The elevated heel will help with individuals who may lack 𝘢𝘯𝘬𝘭𝘦 𝘮𝘰𝘣𝘪𝘭𝘪𝘵𝘺 in order for them to hit depth within the squat.⁣
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Not only does it help with limited ankle mobility, it also helps keep your chest upright in the squat 😊⁣
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It may not be necessary to get weightlifting shoes at first when you start out lifting, but it can be beneficial when lacking ankle mobility as mentioned above.⁣
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𝘈𝘳𝘦 𝘺𝘰𝘶 𝘢𝘣𝘭𝘦 𝘵𝘰 𝘩𝘪𝘵 𝘥𝘦𝘱𝘵𝘩 𝘸𝘪𝘵𝘩𝘪𝘯 𝘺𝘰𝘶𝘳 𝘴𝘲𝘶𝘢𝘵𝘴? 🧐⁣
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Have you ever wondered why you're not able to? If that is the case, definitely work on your ankle mobility or even hip mobility to help with that issue.⁣
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If you are curious about which weightlifting shoes may suit you or if you are having trouble with ankle mobility & squatting to depth, DM US for more information so we can help you 😁⁣
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Make sure to check out our website www.levelupperformancept.com if you are interested in coaching and programming!

3rd & 4th Pillar of Success: Strength & Endurance & Skill 😆⁣
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Now you know what the 4 pillars of success is when it comes to training!⁣
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1. 𝘔𝘰𝘣𝘪𝘭𝘪𝘵𝘺⁣
2. 𝘚𝘵𝘢𝘣𝘪𝘭𝘪𝘵𝘺⁣
3. 𝘚𝘵𝘳𝘦𝘯𝘨𝘵𝘩 & 𝘌𝘯𝘥𝘶𝘳𝘢𝘯𝘤𝘦⁣
4. 𝘚𝘬𝘪𝘭𝘭⁣
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After you have achieved proper mobility stability within your training, it comes strength and endurance in your performance to reinforce proper movement patterns 🤞🏻⁣
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After that it comes skill - This is the tweaks that needs to be made into your movement patterns or lifts to help you get better at it.⁣
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You can mix and match multiple pillars together and remember none is more important that another; it really depends what you need to focus and work on! 🙏🏻⁣
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If you have found this information important about the 4 pillars of success in training, make sure to 𝗙𝗼𝗹𝗹𝗼𝘄 𝗨𝘀 and visit us on our website www.levelupperformancept.com for more information!⁣

𝟮𝗻𝗱 𝗣𝗶𝗹𝗹𝗮𝗿 𝗼𝗳 𝗦𝘂𝗰𝗰𝗲𝘀𝘀: 𝗦𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆!⁣
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So the 2nd pillar of success from the 4 pillars of success in training is - ⁣
𝘚𝘵𝘢𝘣𝘪𝘭𝘪𝘵𝘺 😆⁣
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Once achieving the proper mobility, we need to focus and look at stability. You can say that mobility and stability goes hand in hand when it comes to training. It is important to accomplish both 🙏🏻⁣
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If one has proper mobility and doesn't have stability, it will throw you off in your training. Vice versa, if you have proper stability in your movement patterns & not have proper mobility, you cannot get into the right positioning.⁣
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So what is stability? It is the ability to stay firm and rigid within the movement without any excess motion!⁣
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For example in this video - you can see that Albert is doing a barbell back squat in which his back is rounding or curving; this shows that the individual didn't stay tight in their core or their mid back 😱⁣
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Stability is important because it helps you keep proper positioning within your lifting motions and movements as well as being able to generate proper force development.⁣
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If you have missed our first video in regards to the 4 pillars of success in training, make sure to check it out!⁣
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If you find our videos helpful, make sure to tag us or if you have any questions or concerns, feel free to DM US or visit us on our website www.levelupperformancept.com 🤗⁣

𝟰 𝗣𝗶𝗹𝗹𝗮𝗿𝘀 𝗼𝗳 𝗦𝘂𝗰𝗰𝗲𝘀𝘀 𝗶𝗻 𝗪𝗲𝗶𝗴𝗵𝘁 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 💪🏻⁣
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Do you know what are the 4 Pillars of success when it comes to weight training?⁣
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If you guess right; fantastic, but if not you have come to the right place! 🙌🏻⁣
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The 4 Pillars of success in weight training is:⁣
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1. 𝘔𝘰𝘣𝘪𝘭𝘪𝘵𝘺⁣
2. 𝘚𝘵𝘢𝘣𝘪𝘭𝘪𝘵𝘺⁣
3. 𝘚𝘵𝘳𝘦𝘯𝘨𝘵𝘩 & 𝘌𝘯𝘥𝘶𝘳𝘢𝘯𝘤𝘦⁣
4. 𝘚𝘬𝘪𝘭𝘭⁣
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All of these are important aspects that we need to look at when it comes to training. Not 1 or the other is more important, but these factors are things one individual needs to work on more in order to improve their performance. 😊⁣
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So the first one is 𝗠𝗢𝗕𝗜𝗟𝗜𝗧𝗬!⁣
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For example as in the squat, it is important to have proper ankle mobility in order to squat to parallel or below it. 😱⁣
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With having improper mobility with certain movements and exercises, it can affect:⁣
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- 𝘵𝘩𝘦 𝘸𝘢𝘺 𝘺𝘰𝘶 𝘮𝘰𝘷𝘦⁣
- 𝘤𝘢𝘶𝘴𝘦 𝘮𝘶𝘴𝘤𝘶𝘭𝘢𝘳 𝘪𝘮𝘣𝘢𝘭𝘢𝘯𝘤𝘦𝘴⁣
- 𝘤𝘢𝘶𝘴𝘦 𝘪𝘯𝘫𝘶𝘳𝘺⁣
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Stay tuned to for the next videos on the 4 Pillars of success when it comes to weight training! 😁⁣
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Comment down below if you have any questions or visit our website at www.levelupperformancept.com

𝗕𝗮𝗻𝗱𝗲𝗱 𝗙𝗹𝗼𝗼𝗿 𝗣𝗿𝗲𝘀𝘀 🦾⁣
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In this video, we have doing some barbell banded floor presses.⁣
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So you are probably wondering ⁣
𝗪𝗛𝗬 we do this exercise? 🤷🏻‍♀️🤷🏻‍♂️⁣
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The floor press is a simple and highly effective pressing variation that we like to incorporate whether you are dealing with a shoulder injury or not. Taking the bench press from a bench to the floor will help you 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 𝘆𝗼𝘂𝗿 𝗹𝗼𝗰𝗸𝗼𝘂𝘁, 𝗶𝗻𝗰𝗿𝗲𝗮𝘀𝗲 𝗼𝘃𝗲𝗿𝗮𝗹𝗹 𝗽𝗿𝗲𝘀𝘀𝗶𝗻𝗴 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵, 𝗮𝗻𝗱 𝗮𝗱𝗱 𝗺𝗮𝘀𝘀 𝘁𝗼 𝘆𝗼𝘂𝗿 𝘁𝗿𝗶𝗰𝗲𝗽𝘀.⁣
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Benefits of the Floor Press Include:⁣
🔸Incorporating more triceps muscles⁣
🔸Using more upper body strength⁣
🔸More shoulder friendly⁣
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By adding bands to the floor press, it can help a lifter improve their rate of force development & help you fellow lifters develop a better bar in the press. 👊🏻⁣
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If you are dealing with a plateau within your training or are dealing with pain or an injury, feel free to DM us for a free consultation !⁣
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Lets get you on the right track into your fitness journey ! ☺️