Darko Nikolic PT

𝗕𝗔𝗟𝗔𝗡𝗖𝗘.

🔵 Everyone who has a bit more training experience and who is able to work and think "out of the box" knows that unilateral work is a key to success in many situations.
Getting stronger squat, fixing imbalances, post op recovery , bodybuilding, sport specific training, performance training and so on...

In this case of deadlift we have to work around BALANCE.
Balance is not just us telling, ok drop the weight down and get back up without rolling forward... Its about keeping full body chain in working condition.. Active back, hamstrings, glutes, hip position, knee position, ankle position...
If one of above mentioned is missing.. movement goes down to waste.

𝐃𝐔𝐌𝐁𝐁𝐄𝐋𝐋𝐒 𝐕𝐒. 𝐁𝐀𝐑𝐁𝐄𝐋𝐋?!?

🔵 Does deadlift have to be done only with barbell? Does it have to be done on both legs...with weight held by both arms.. overhand grip, underhand grip, mixed grip...?
Well, it depends on an answer to a simple question...
WHAT IS YOUR GOAL?

Goal is something that has to be main guide through your exercise program... it is simple as that. Certainly, if you do upper body only, you wont get stronger squat, if you are only doing bilateral movements, you will more likely end up with even bigger imbalances and gaps in movement biomechanics, etc.

When it comes to deadlift, variations are there to help you progress more efficiently and stimulate muscles from different angle, with different torque, different range of motion...

Dumbbell romanian deadlift with this neutral grip will help you to have equal force distribution throughout both left and right side, minimizing the risk of only stronger side taking majority of the work.
Also, movements like this has to be done with control and focus... otherwise it can easily become useless and dangerous.

𝗞𝗘𝗘𝗣 𝗜𝗧 𝗖𝗟𝗘𝗔𝗡.

🔵 I have definitely lost the count of how many times I have mentioned the importance of right movement ex*****on.

Remember, your lift is as good as your technique!

Advanced coaches apply that quote a lot while programming clients training. They use it in a way that they see point where you start breaking your technique, therefore they know whether to go lower on training volume or intensity.

Also, it is well known that today we have many "workouts" which include extremely high amount of repetitions.
Ok... that is maybe not a problem while doing situp, or pushup.. but going with 20 30 40 reps of sn**ch or clean and jerk is simply NOT RIGHT!

Yes of course, there are certain people who are doing those sh*tty reps all day long, and yet their bones are still there in one peace.
Problem with this is the fact that not everybody ARE SAME... and keeping your "workout" constantly on an edge of injury is just idiotic.

Keep it simple, keep it clean, keep it safe.

**ch

𝗘𝗔𝗥𝗡 𝗧𝗛𝗘 𝗥𝗜𝗚𝗛𝗧 𝗧𝗢 𝗗𝗢 𝗜𝗧!

🔵 Overhead barbell squat is by far one of the most demanding moves that you can pick.

It requires so much, but yet, looks soo easy when you are standing aside...

Strength, mobility, coordination (both of them), flexibility, balance and their unity are key factors to a good overhead squat ex*****on.

Important, thing...

YOU HAVE TO EARN THE RIGHT TO DO OVERHEAD SQUAT AND
THERE IS NO SKIPPING STEPS TO GET THERE!

When ever you try to load a complete beginner who does not have any of above mentioned factors, you will fail terribly... he/she will fail and get injured...
Because of that, building the movement and its pattern from scratch and progressively loading it is a MUST in order to prevent injury and make somebody strong.

**ch #101

𝗙𝗔𝗦𝗧 𝟱𝟬 𝗙𝗢𝗥 𝗧𝗛𝗘 𝗘𝗡𝗗 𝗢𝗙 𝗟𝗘𝗚 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚.

🔵 Kettlebell is almost always part of my training... No matter if I push, pull, squat, deadlift... It can be used for every one of mentioned.

Also, kettlebell swing Is, if you ask me, by far the best tool to properly learn hip hinge, which is a key part of many other important and complex exercises.

Here, I did a quick 50 swings with 32kg...
Maybe it is not impressive, but the fact that is extremely important is that my technique is not breaking, and that I have managed to do every single swing flexing and extending with glutes... and literally only change that is significant is on my face 😅

Nowadays you ll see many people around the gym just waving with kettlebell with terrible posture, thinking that they are doing something that is called kettlebell swing... but actually they are just pushing their lower back spine to the extreme limits of dynamic effort under fairly big load.
Because of that, it is very important to start building this movement from scratch, ideally deleting everything that you have learned before which did not result in you having decent form that will make you both safe and strong.

**ch *****on

𝗟𝗘𝗔𝗥𝗡 𝗕𝗔𝗦𝗜𝗖𝗦!!!

🔵 Kettlebell is one of the most popular training items that you can find on a gym floor. But than again, do you know how to use it? even how to hold it?

Moving around the gym daily, U can see many people trying to use kettlebell eithout even knowing how to hold it in order to avoid any kind of elbow and wrist injuries.

Kettlebell grip is actually very simple and csn be learned in a short period of time, just if you are willing to accept few facts...

1.Kettlebell is not your 1rm deadlift... so no need to grip it with everything that you have..

2.Kettlebell handle should be able to rotate inside of your hand.

3.You have ti be ''faster" and "stronger" than kettlebell in a moment of rotation

4.You have to be able to use momentum if you want to avoid kettlebell smashing your wrist

5. Your hand should be going "diagonally" in to the kettlebell
grip

These are just a few basic things that should be followed if you dont want to break your wrist or elbow while doing clean and jerk or sn**ch.





*****on **ch **ch

𝙏𝙃𝙄𝙉𝙆 𝘼𝘽𝙊𝙐𝙏 𝙄𝙏!

🔵 There is a big difference between workout and training.

For me, training is a process which has to include all kind of different things to make it complete (consistency, program, understanding, discipline, focus).
Workout... well.. you just come, burn of some calories and that's it.

In ex*****on of complex movements, being focused and actually be able to think before, while and after you lift, would be one of key things.

For sn**ch it is simple...

If elbows are looking back, bar is flying back..
If you are slow, you wont catch it...
If you do not extend, you wont catch it..
If you are chasing barbell with your hips, it will fly away..

So now, when you look at it from this point, neurologically it is extremely tough.
Of course, you can always rip it off from the floor like it is nothing... but is that how it supposed to be?
Is that gonna teach you anything?
I don't think so.





**ch
#101

𝗞𝗘𝗬 𝗪𝗢𝗥𝗗 - 𝗖𝗢𝗢𝗥𝗗𝗜𝗡𝗔𝗧𝗜𝗢𝗡!

🔵Whenever you end up doing any kind of complex movements that require different moving patterns to be done at same time and different muscle activation to be created at the same second, everything comes down to how well are you coordinated.

Coordination between moving patterns, opposing muscle groups and of course coordination inside of that very muscle.

For example, just doing, on the first look, simple power clean you need to:
- grip
-hinge
-push
-pull
-twist
-rotate
-breathe
-squat
-flex
-extend...
Is it easy to be done? well.. it can be it learned properly.

Exactly because of all of the mentioned above, learning movement prior to loading it is a MUST!
And, whenever you go other way around... well... It will not turn out so good.


is always there for you to teach and support through the process.

#𝗛𝗔𝗡𝗚𝗣𝗢𝗪𝗘𝗥𝗖𝗟𝗘𝗔𝗡

🔵Why is this variation of clean good for you?
What do you have to master prior to this?
Can it be dangerous?

1.Hang power clean can help you to develop second pull power and to find that perfect rack position, from which, after, you can do jerk.

2. Of course, many people today will start with cleans without even knowing what it is for and how to set up.
The things that you should be able to do almost perfectly before doing clean is to learn what is hip hinge and how to do it, and of course second pull biomechanic which will allow you to keep the barbell close to your body for maximum efficiency and safety.

3. Same like squats, deadlifts, sn**ches and similar, doing hang cleans can have some bad side effects when it comes to your back, BUT.....
If you are smart enough, you will follow that holly principle of progression and try to learn and acknowledge all of clean elements (hip hinge, deadlift, feet stance, barbell path, elbow turnover etc.).
Because if you don't... See 'ya in ICU.


*****on

32𝙠𝙜 𝙙𝙪𝙢𝙗𝙗𝙚𝙡𝙡 𝙢𝙖𝙮 𝙨𝙚𝙚𝙢 𝙩𝙤 𝙗𝙚 𝙡𝙞𝙜𝙝𝙩...𝙗𝙪𝙩 32𝙠𝙜 𝙠𝙚𝙩𝙩𝙡𝙚𝙗𝙚𝙡𝙡.. 𝙣𝙤𝙩 𝙖𝙨 𝙢𝙪𝙘𝙝.

🔵Kettlebell is by far one of the best pieces of equipment that you can find around the gym these days.
Good for strength development, great for teaching certain moving patterns, good for home workout and good for going heavy from time to time.

Kettlebell sn**ch is one of few main exercises involved in kettlebell sport and for sure one that will help you develop power on pulling phases.

Of course, there is few kettlebell schools and ways of how to do, lets say, sn**ch.
For me, russian is the best and it helps you to be as efficient and safe as possible.

🔵Tips for ex*****on:

Safe starting position✅
Leg and back engagement✅
High elbow while pulling✅
Fast elbow transition✅
And a flick and lock at the end✅

Generally, that last flick of kettlebell is the most common ground for making tons of errors, and endangering your wrist and elbow.

If any doubts, be free to contact me. Easy to fix. You ll thank me later.

**ch