>saves your back. >saves your knees. >saves your shoulders

>saves your back
>saves your knees
>saves your shoulders
The heros of IST. Kneel.

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  1. 1 year ago
    Anonymous

    Saves me from what? i don't lift like a chimpanzee

  2. 1 year ago
    Anonymous

    wrong pic, op. Here ya go

  3. 1 year ago
    Anonymous

    What's the bottom one?

    • 1 year ago
      Anonymous

      side-lying db external rotation. Not my favorite tbh but I couldn't find a good image of the better variation (the one with your elbow on your knee) so I went with it instead since it still works very well

      • 1 year ago
        Anonymous

        >the one with your elbow on your knee
        What? Can you post a video or draw an image or something? Can't visualize it

        • 1 year ago
          Anonymous

          essentially this https://youtu.be/44wU6u8x3rw?t=323

          newbie here
          do i do back extensions on upper or lower days?

          lower days

          • 1 year ago
            Anonymous

            cool thanks!

      • 1 year ago
        Anonymous

        Are you sure it’s the better variation? I recall some study that said the side lying version with a towel for deeper ROM was the best for infrasp.

        • 1 year ago
          Anonymous

          More of a personal preference thing, I don't think there's a huge difference between them, I just prefer that variation more.

  4. 1 year ago
    Anonymous

    whats it mean if doing the bottom one, even with just a 5lb weight, causes me intense soreness

    • 1 year ago
      Anonymous

      you probably have a weak infraspinatus/teres minor, keep working on those

  5. 1 year ago
    Anonymous

    newbie here
    do i do back extensions on upper or lower days?

  6. 1 year ago
    Anonymous

    I do a sort of RDL with the top exercise, I’ll have a dumbbell in each and, go an inch from the floor and squeeze myself up with my posterior chain. Wicked lower back pump (not bad sore good sore) and had crazy hamstring/glute DOMS for 3 days after. Highly recommend

    • 1 year ago
      Anonymous

      I too used to think of this as a back extension type exercise but now I focus more on pulling up with glutes and hamstrings. Gamechanger.

      • 1 year ago
        Anonymous

        isn't that how you're supposed to do them in the first place? The back just acts isometrically while the glutes and hamstrings move the weight

  7. 1 year ago
    Anonymous

    >I KNEEL
    >I KNEEL
    >I SNAP

    • 1 year ago
      Anonymous

      > I BOW.
      > I KNEEL.
      > I CRY.

      More like.

  8. 1 year ago
    Anonymous

    I feel intense pinching in my shoulder when rotating my arm sometimes. It hurts just looking at the bottom picture. Is this a fix for that or will it frick my shit up?

    • 1 year ago
      Anonymous

      >Is this a fix for that or will it frick my shit up?
      Start light and see if it helps

    • 1 year ago
      Anonymous

      This and doing chest stretches will fix your problem with too much internal rotation

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