Positioning for Improving Exercise Execution: Part 1 | ETP#3

This is part one of a two-part series on how to incorporate
better position for improving exercise execution.


Bryan and Aaron go into detail on improving mechanics, getting
more hypertrophy, and decreasing joint discomfort from the
movements you are performing. 


Body Parts Discussed:
QuadricepsHamstringsCalves

Topics Covered:
The importance of moving through a full range of motion for
quadricep development. Foot pressure and position for
quads.The two things happening when you squat. Hip extension and
knee extension.The degree by which a movement prioritizes the
quads, is going to be how much the movement biases knee extension
over hip extension. Elevating the heels when
squatting.Isolation movements for the quadricepsGlute vs. quad
dominance in single leg movements and how to prioritize one versus
the other.Isolated quadriceps movements that extend the knee in the
absence of hip extension better target Rectus Femoris. A movement
that extends hip and knee together spans both joints and will not
allow for as much specific Rectus Femoris focus. Functional
fitness or home gym variations for the absence of a leg extension
machine.Execution style of hip hinge movements and understanding
proximity to failure in terms of what muscles are receiving the
stimulus.Lying hamstring curls versus seated hamstring curls and
techniques for improving execution for each.A recent research study
published on the effectiveness of seated leg curls when compared to
the lying leg curl: https://pubmed.ncbi.nlm.nih.gov/33009197/The
importance of achieving the stretched position of calf
raises.Performing calf raise exercises with the knee extended and
performing movements with the knee at 90 degrees of flexion. Which
better recruits muscle activation of the Gastrocnemius. Which
better recruits muscle activation of the Soleus.  

Next week will cover Part 2 discussing all major muscle groups of
the upper body.


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