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Quadfather Training is a personal and online training fitness company created by me (Jon Brown a.k.a. The Quadfather). I am dedicated to helping clients reach their goals and become the most fit versions of themselves by focusing on quality movement, proper technique, and kinesthetic awareness in addition to working on strength, conditioning, and mobility.
Even though I am already certified in 6 different areas, I continue to learn more about health, fitness, anatomy, and body systems every day. These are not just hobbies; they are passions of mine. My current certifications include: ACSM Certified Personal Trainer, USA Weightlifting, USA Powerlifting, Precision Nutrition Certification, Functional Movement Systems, and Primal 7.
Some of my most recent informational posts, announcements, and favorite fitness articles
Prior to performing the pull-up its important to make sure everything is in the right position. notice how Matt is able to depress and retract his snaps ensuring a higher level of back activation while decreasing the chances of shoulder impingement. When are scams aren’t in the proper position we usually end up using more traps and biceps which can sometimes cause pain or discomfort in the shoulder.
Being able to perform a dead hang pull-up is difficult and not everyone has the prerequisite strength to do one. One of my favorite modifications is the kneeling ring pull-up. When setup properly it allows your body to travel through a full range of motion. In addition, you can use your legs to provide assistance while you’re still building the necessary strength to do the pull-up from a dead hang.
Are you a quad dominant? Do you have issues feeling / recruiting your posterior chain while doing compound movements? Try adding Glute Ham Bridge on sliders into your accessory movements or your warm-up. It’s a sure fire way to get your posterior chain synced up and ready to work.
This is Brooke, and she recently decided that she wanted compete in a powerlifting competition in the fall. We’ve spent the last year or so working on connections and making sure we feel dialed into every movement. Watch how she dials in before she begins and keeps the connection through the entire set.