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October 2018

08 Oct Top Five Deadlift Mistakes

Posted at 18:00h in Blog, Core, CrossFit, Exercises, Injury Prevention, Lower Body, Mobility, Physical Therapy by Zach Long 0 Comments

Want strong legs? A killer back? Improved sprint times and jumping height? Need to rehab lumbar spine pain? Then you need to be doing deadlifts! Want to do deadlifts for a long time? Then you need to avoid these mistakes and focus on dialing in proper deadlift...

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Programming to improve your strength, control, and performance while bulletproofing your body against injury!

Charlotte, NC

info@performanceplusprogramming.com

Latest Articles
  • Get Your First Pistol Squat
  • Strict Muscle-Up: Foundations & Positioning
  • Toes To Bar Progression – Adding More Reps
  • The Best Drills for Improving Squat Depth
  • Building Strict Ring Muscle-Up Strength
INSTAGRAM

performanceplusprogram

🔥 NEW SKILL ALERT🔥⁠ ⁠ “Thank you so mu 🔥 NEW SKILL ALERT🔥⁠
⁠
“Thank you so much! I purchased your first muscle up course and was able to do ahead of schedule!” - @ian0_0tavarua⁠
⁠
Our programs take you step by step through the right technique, strength and mobility needed to crush your goals.⁠
⁠
✅CHECK OUT OUR GOALS PAGE [in bio link]  or website below for your “personalized” plan. This includes 30+ programs in lifting/endurance/mobility/gymnastics.⁠
⁠
— PerformancePlusProgramming.com —⁠
QUAD 🔥⁠ ⁠ These skater squats against band QUAD 🔥⁠
⁠
These skater squats against band resistance are killer! If you can't control the full descent throw an ab mat of two on the ground to match your current strength levels.⁠
⁠
⁠
@performanceplusprogram is bringing YOUR Performance to a NEW level - focusing on technique training with a prehab twist.⁠
⁠
#fitness #performanceplus #performanceplusprogramming #strength #mobility #bodyweightstrength #gymnastics #funcitonalfitness
THIS CAN BE YOU!⁠ ⁠ 𝗧𝗲𝗹𝗹 𝘂𝘀 THIS CAN BE YOU!⁠
⁠
𝗧𝗲𝗹𝗹 𝘂𝘀 𝗶𝗻 𝗰𝗼𝗺𝗺𝗲𝗻𝘁𝘀:⁠
What skill do you want in 2021?⁠
⁠
𝚆𝚎 𝚊𝚛𝚎 𝚜𝚘 𝚏𝚛𝚎𝚊𝚔𝚒𝚗𝚐 𝚙𝚛𝚘𝚞𝚍 𝚘𝚏 𝚘𝚞𝚛 #𝚙𝚙𝚊𝚝𝚑𝚕𝚎𝚝𝚎𝚜 𝚏𝚘𝚛 𝚙𝚞𝚝𝚝𝚒𝚗𝚐 𝚒𝚗 𝚝𝚑𝚎 𝚑𝚊𝚛𝚍 𝚠𝚘𝚛𝚔 𝚊𝚗𝚍 𝚜𝚘 𝚐𝚛𝚊𝚝𝚎𝚏𝚞𝚕 𝚘𝚞𝚛 𝚙𝚛𝚘𝚐𝚛𝚊𝚖𝚜 𝚌𝚊𝚗 𝚐𝚞𝚒𝚍𝚎 𝚢𝚘𝚞 𝚝𝚘 𝙲𝚁𝚄𝚂𝙷 𝚈𝙾𝚄𝚁 𝙶𝙾𝙰𝙻𝚂.⁠
⁠
🙌🏼 𝙿𝚛𝚘𝚐𝚛𝚊𝚖𝚜 𝚊𝚛𝚎 𝚎𝚗𝚍𝚕𝚎𝚜𝚜:⁠
•Bar MuscleUp⁠
•Bulletproof Shoulders⁠
•Butterfly PullUps⁠
•Hypertrophy⁠
•Overheard Mobility⁠
•Murph Training Program & 30+ MORE!⁠
⁠
Our programs are organized for you to train efficiently & effectively.⁠
•8-12min a day/4x week⁠
•to be done with your current workout program ⁠
⁠
✅CLICK LINK IN BIO⁠
⁠
Featuring #PPathlete @daniellemarley_ first ring muscleup
STIFF HIPS? ⁠ ⁠ This posterior capsule hip str STIFF HIPS? ⁠
⁠
This posterior capsule hip stretch combine with a resistance band mobilizing the joint is a great movement to help many athletes improve their squat depth.⁠
⁠
For more hip mobility work check out our mobility overhaul programs!⁠
⁠
⁠
@performanceplusprogram is bringing YOUR Performance to a NEW level - focusing on technique training with a prehab twist.⁠
⁠
#fitness #performanceplus #performanceplusprogramming #strength #mobility #bodyweightstrength #gymnastics #funcitonalfitness
THIS CAN BE YOU!⁠ ⁠ Congrats to #PPathlete @an THIS CAN BE YOU!⁠
⁠
Congrats to #PPathlete @andybullick for putting in the hard work to improve his #barmuscleup⁠
⁠
What skill do you want in 2021?⁠
⁠
🙌🏼 𝙿𝚛𝚘𝚐𝚛𝚊𝚖𝚜 𝚊𝚛𝚎 𝚎𝚗𝚍𝚕𝚎𝚜𝚜:⁠
•Bar MuscleUp⁠
•Bulletproof Shoulders⁠
•Butterfly PullUps⁠
•Hypertrophy⁠
•Overheard Mobility⁠
•Murph Training Program & 30+ MORE!⁠
⁠
Our programs are organized for you to train efficiently & effectively.⁠
•8-12min a day/4x week⁠
•to be done with your current workout program ⁠
⁠
✅CLICK LINK IN BIO OR BELOW⁠
— PerformancePlusProgramming.com —⁠
⁠
⁠
#performanceplus #gymnastics #gymnasticsconditioning #PPprograms #PPathlete #performanceplusprogram #gymnasticsprograms #prehab
STRUGGLING WITH KIPPING PULL-UPS?⁠ ⁠ The toe a STRUGGLING WITH KIPPING PULL-UPS?⁠
⁠
The toe assisted kipping pull-up is a great regression for you to work on hitting proper positions. Combine this with some strict strength work and you'll be flying over the bar in no time.⁠
⁠
Check out our Lats to Fly program for four weeks of lat strength and technique drills to help push you further forward!⁠
⁠
http://performanceplusprogramming.com/shop/building-lats-to-fly/⁠
Just join our membership and not sure what program Just join our membership and not sure what program to start? Our GOALS PAGE will help you navigate thorugh all of our programs, based on your own personal goals.⁠
⁠
Click on bio page & naviate yourself to a "personalized" plan to help you #crushyourgoals with @performanceplusprogram⁠
⁠
✅ http://performanceplusprogramming.com/goals/⁠
⁠
#performanceplus #gymnastics #gymnasticsconditioning #PPprograms #PPathlete #performanceplusprogram #gymnasticsprograms #prehab⁠
⁠
GHD PADDLING⁠ ⁠ Ready for some 🔥? This abdo GHD PADDLING⁠
⁠
Ready for some 🔥? This abdominal exercise is brutal! Let's go!⁠
⁠
⁠
@performanceplusprogram is bringing YOUR Performance to a NEW level - focusing on technique training with a prehab twist.
🔥NEW PROGRAM! GYMNASTY ABS🔥⁠ ⁠ —START 🔥NEW PROGRAM! GYMNASTY ABS🔥⁠
⁠
—START OFF 2021 WITH A BANG! —⁠
⁠
Have you always wanted to condition like a gymnast so you can build 6-pack abs that will create power, stability and strength in all things you do?⁠
 ⁠
This program is NOT just your boring sit-up! In less than 10 minutes each day you will be challenged with fun and effective exercises.⁠
⁠
DETAILS:⁠
•5-10min a day⁠
•5 days a week/4 weeks⁠
•only need a slider [or towel that slides on floor] & a box [or couch/sturdy chair]⁠
⁠
⁠
📲 𝙘𝙡𝙞𝙘𝙠 𝙗𝙞𝙤 𝙡𝙞𝙣𝙠 𝙩𝙤 𝙟𝙤𝙞𝙣 𝙉𝙊𝙒 & 𝙗𝙚𝙜𝙖𝙣 𝙮𝙤𝙪𝙧 GYMNASTY ABS @performanceplusprogram [click bio link]⁣⁠
⁠
Here is to an amazing, healthy and happy 2021.⁠ Here is to an amazing, healthy and happy 2021.⁠
⁠
We are so grateful to our Performance Plus community and we can not wait to see all the PRs and "firsts" that you will crush in the new year.⁠
⁠
xoxo Pamela & Zach
BACK STRENGTH⁠ ⁠ We're so often focused on str BACK STRENGTH⁠
⁠
We're so often focused on strengthening the glutes, the quads, your shoulders that we often neglect to give the low back some extra loving.⁠
⁠
These banded hip extensions will take care of that! So will out Bulletproof Back Builder - a program meant for athletes needing low back strength or as a post-rehab accessory training plan.⁠
⁠
Link in bio to check it out!⁠
⁠
⁠
@performanceplusprogram is bringing YOUR Performance to a NEW level - focusing on technique training with a prehab twist.⁠
⁠
#fitness #performanceplus #performanceplusprogramming #strength #mobility #bodyweightstrength #gymnastics #funcitonalfitness
BUILD YOUR ENGINE⁠ ⁠ A big metabolic engine an BUILD YOUR ENGINE⁠
⁠
A big metabolic engine and fuel pump is essential for performing well in the functional fitness space. With this 6 week (1 test week and 5 working week programs) you can build your engine big and strong and all you need to do it is access to an assault bike, rower or skiErg and 3 days per week. This program is the perfect way to build your engine big without adding additional external loading to your body, wear and tear on your hands, shoulders..etc. Are you ready to PR all of The Girls or climb the leaderboard in the Open?⁠
⁠
<<< LINK IN BIO >>>⁠
⁠
http://performanceplusprogramming.com/shop/aerobic-capacity-running-engine-builder-program/⁠
⁠
@performanceplusprogram is bringing YOUR Performance to a NEW level - focusing on technique training with a prehab twist.⁠
⁠
#fitness #performanceplus #performanceplusprogramming #strength #mobility #bodyweightstrength #gymnastics #funcitonalfitness
Our team at @performanceplusprogram would like to Our team at @performanceplusprogram would like to wish you a very Happy Holidays and we are so grateful for all of our #PPathletes joining us on this journey.⁠
⁠
We cannot wait to see you #crushyourgoals in 2021.⁠
⁠
xoxo - Pamela, Zach & Johnny
ABDOMINAL 🔥🔥🔥⁠ ⁠ GHD Turkish Sit-Ups ABDOMINAL 🔥🔥🔥⁠
⁠
GHD Turkish Sit-Ups are an incredibly tough ab exercise. Start light with these because the delayed onset muscle soreness is going to be REAL.⁠
⁠
⁠
@performanceplusprogram is bringing YOUR Performance to a NEW level - focusing on technique training with a prehab twist.⁠
⁠
#fitness #performanceplus #performanceplusprogramming #strength #mobility #bodyweightstrength #gymnastics #funcitonalfitness #abs #abstrength #abexercises #abworkout #coreworkout #coreexercises
🙌🏼NEW SKILL ALERT⁠ ⁠ “… thanks to th 🙌🏼NEW SKILL ALERT⁠
⁠
“… thanks to the Strict Ring MU programme I got there in the end. Thanks team!” @daniellemarley_⁠
⁠
Our programs take you step by step through the right technique, strength and mobility needed to crush your goals.⁠
⁠
✅CHECK OUT OUR GOALS PAGE [in bio link]  or website below for your “personalized” plan. This includes 30+ programs in lifting/endurance/mobility/gymnastics.⁠
⁠
— PerformancePlusProgramming.com —⁠
Tight hips? Here is one of our favorite mobilizati Tight hips? Here is one of our favorite mobilizations for athletes needing more hip flexion and internal rotation which often helps squat depth.⁠
⁠
Set a band up to provide lateral distraction on the hip and a KB to hold the hip into a little internal rotation. Keep your back flat as you rock forward and back, stopping when you feel tightness in the hip joint.⁠
⁠
Want more? Check out our Hip Mobility Overheaul program!⁠
⁠
⁠
@performanceplusprogram is bringing YOUR Performance to a NEW level - focusing on technique training with a prehab twist.⁠
⁠
#fitness #performanceplus #performanceplusprogramming #strength #mobility #bodyweightstrength #gymnastics #funcitonalfitness
GRIP STRENGTH!⁠ ⁠ Having a strong grip will im GRIP STRENGTH!⁠
⁠
Having a strong grip will improve both your barbell strength capacity and your gymnastics skills.⁠
⁠
Here's a quick way to set up a wrist roller for your forearm muscles.⁠
⁠
Want more? Our GRIP STRENGTH OVERHAUL program is completely FREE! Click the link in our bio to get started!⁠
⁠
https://thebarbellphysio.com/grip-strength-overhaul/⁠
⁠
⁠
@performanceplusprogram is bringing YOUR Performance to a NEW level - focusing on technique training with a prehab twist.⁠
⁠
#fitness #performanceplus #performanceplusprogramming #strength #mobility #bodyweightstrength #gymnastics #funcitonalfitness #gripstrength #armday
⁠ #repost @iamthecookieboss⁠ 4 sets of 5 BTN p ⁠
#repost @iamthecookieboss⁠
4 sets of 5 BTN pull-ups + 20” scap circles.⁠
•⁠
These are from one of @pamelagnon’s programs offered through @performanceplusprogram.⁠
•⁠
If you’re not getting anywhere with your gymnastics or you simply want programming (including videos and explanations) from the best coach in the biz, I highly recommend Pamela’s programs.⁠
•⁠
I’ve learned most everything I know about gymnastics from Pamela, and I’ve rehabbed both of my shoulders by following her programming for years. ⁠
•⁠
And I don’t get paid to say that. I just want the world to know these things because she’s an amazing resource for the fitness community and an even better human.⁠
•⁠
•⁠
•⁠
#longevity #gymnastics #fitness #pullups #pullupsfordays #supportsmallbusiness
HANDSTAND WALKING PROGRAM⁠ ⁠ A look into one o HANDSTAND WALKING PROGRAM⁠
⁠
A look into one of our conditioning drills in this awesome program.⁠
⁠
📌WALL WALK COMPLEX⁠
⁠
•This drill will challenge you to not only grasp a better handstand hold & shape  but also become more accurate when shifting weight.⁠
⁠
With @performanceplusprograms you only need  about 10 minutes a day, 4 times a week. Small, frequent exposure will get you closer to your goals!⁠
⁠
⚠️Not ready for this program?⁠
—Check out our other Handstand Programs—⁠
•Handstand Strength & Stability⁠
•Handstand Balance Breakthrough⁠
•Overhead Mobility Overhaul⁠
⁠
—LINK IN BIO PAGE—⁠
⁠
http://performanceplusprogramming.com/goals/⁠
Looking for some new exercises to spice up your ba Looking for some new exercises to spice up your back strength work? Here are 9 great moves to challenge different areas of your back!⁠⠀
⁠⠀
Looking for a detailed plan to build your back strength? Check out our Bulletproof Back Builder program!⁠⠀
⁠⠀
💪 @megphil_fit @allisonmckail⁠⠀
⁠⠀
⁠⠀
@performanceplusprogram is bringing YOUR Performance to a NEW level - focusing on technique training with a prehab twist.⁠⠀
⁠⠀
#fitness #performanceplus #performanceplusprogramming #strength #mobility #bodyweightstrength #gymnastics #funcitonalfitness
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