LIFT LESSONS

Mastering The Hip Hinge
April 24, 2020

Mastering The Hip Hinge

Hip Hinge - What is it and Why should we care? We perform the hip hinge hundreds, maybe even thousands of times per day. We would be here until Christmas if we named all of the times we get in and out of the hip hinge. Any time you bend over, stand up, sit down, or simply move through space you are hip hinging. What is interesting is we tend to lose touch with this movement over the years. Why?...

Building a Great Home Gym
April 22, 2020

Building a Great Home Gym

Having a home gym set-up can be a life saver during these tough times. Bodyweight exercises and cardio can get old really fast, making training not as enjoyable. Depending on your budget and space available you can grab just a few essentials or you can build the holy grail of home gyms. Extra home fitness equipment is going to give you more versatility, better exercise options, and allow you to load exercises more precisely than you could with just body...

Immediately Improve your Squat with this Modification
April 15, 2020

Immediately Improve your Squat with this Modification

(Read and Video Time - 5 mins) By: Jared Blincow At LIFT we pride ourselves on not forcing clients into movement patterns that they aren’t ready for. There’s nothing in the gym that we absolutely have to do, and it makes little sense to try and shove a square peg into a round hole. One of the most common modifications you’ll see in our weight room is elevating the heels for squat/lunge patterns. We will get a little bit more...

March 25, 2020

How Detraining Affects Your Strength and Muscle Mass

With the COVID19 pandemic hitting the country and forcing us inside, it’s easy to get frustrated and come up with a number of excuses as to why our training should take a backseat. Although training at home may not be the most ideal solution, something is always better than nothing. If you think your “gains” you’ve been working so hard to develop over the last few months/years has been for nothing, I’ve got some good news for you… Previous studies...

Building a Bigger & Better Deadlift
December 27, 2019

Building a Bigger & Better Deadlift

By: Jared BlincowWith December comes DEADcember and another opportunity to build and develop one of the big three lifts! The deadlift is one of the most important lifts in our training arsenal and comes with a handful of benefits. The posterior chain of the body often gets neglected by gym goers even though our largely sedentary lifestyles means we need to train and strengthen this part of the body more than ever. The posterior chain is a group of muscles...

How Training to Failure is Ruining Your Gains
November 13, 2019

How Training to Failure is Ruining Your Gains

By: Jared Blincow CSCS, FRC, Coach at LIFT ChicagoHow many times have you heard that if you’re leaving reps on the table and not training to failure then you’re missing out on some serious gains? What if I told you there was an alternative approach that was just as effective, allowed for greater recovery, higher quality reps, and still yielded the same results? I’m not saying there isn’t a time and place where training to failure fits into a well-designed...

5 of 1,000 Reasons Why Women Should Strength Train
October 30, 2019

5 of 1,000 Reasons Why Women Should Strength Train

[caption id="" align="alignnone" width="1365.0"] Schedule your last “first session'“ : Get Started [/caption] If you’re not, you’re missing out.  For some reason this topic still get resistance from the media even when there is tons of favorable evidence. It is ridiculous to think women shouldn’t strength train, but men should. Let’s hash this out right now…Burn more calories: Strength training builds more muscle mass. Having more muscle mass has been proven to increase overall daily caloric burn.Get “toned”: The term...

Five Exercises Every Runner Should Be Doing
October 21, 2019

Five Exercises Every Runner Should Be Doing

1.     Dead Bug + Banded Hip FlexionThis is a great bang for your buck exercise. The dead bug exercise teaches pelvic control and trains the abdominals to resist extension and protect the lower back. The banded hip flexion challenges the core even further and provides the added benefit of strengthening the hip flexors at the same time. Focus on keeping your lower back in contact with the ground (push your belly button into the ground), and hold each...

October 8, 2019

6 Back Stretches/Exercises You Need To Be Doing.

By: Jared Blincow, CSCS, Strength Coach LIFT Chicago The average person spends eight hours of their day sitting at a desk only to get home and sit on the couch watching tv, surfing the internet, or scrolling through their phone. This daily pattern can wreak havoc on your posture and is a popular culprit for a number of different injuries and might be the source of your chronic pain. The “rounded shoulders” (shown on the left) look is caused by...

April 8, 2019

REAL STRENGTH SERIES: LET’S RETHINK YOUR CORE TRAINING

Core training may be, simultaneously, one of the most overused and most commonly misunderstood concepts in the fitness world. Whether we are at the gym, taking a yoga class, or simply scrolling through social media, we see countless fitness influencers performing incredibly complex movements and slapping them with labels such as “functional” and “core” training. Some of the most common examples include people throwing themselves to the floor and jumping back up, swinging their legs to pull up over a...

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