How to Get Stronger on EVERY EXERCISE (Works Immediately!)

Don’t just get stronger…get athlete strong with ATHLEAN-X

so you’re looking to get stronger and I’m here telling you that you’re going to be able to do that by the time you’re done watching this video well it’s time guys for me to put my money where my mouth is and deliver on that [Music] promise what’s up guys Jeff Cavalier athleanx. com it’s about time we get you stronger and I mean literally stronger now within the next few minutes watching this video now normally anybody that watches my videos here on YouTube will tell you it’s not about hype it’s about delivering real science and delivering things that work this can be hypey but it works so what are we going to do we got to address something that is going to plague every workout and every single exercise you do and that’s why I say you can apply this to any exercise because undoubtedly no matter what you’re doing I find that when I start working with guys they have a lot of these energy leaks right and these are the places where you’re not devoting all of your energy towards the exercise that you’re trying to perform you’re actually keeping parts of your body a little too laxed a little too loose that is detracting from your ability to perform the exercise so what do I mean specifically this is actually Jeff Cavalier Artistry at its best here this is this is the best it gets guys but I hopefully you can at least determine what these movements are this is a pullup this is a one arm row and this is a pushup these areas in red are indicating where the leaks occur okay and I’m going to demonstrate each one of these exercises and show you how we can plug the leak and how we can make you instantly stronger functionally a lot stronger by plugging these leaks the ABS on a pull-up the outside of the hips okay up through here the quads the calves okay what do I mean by this I mean that when you don’t have any conscious tension in those muscles you become loose and we’ve talked about it before how you can’t fire a cannon from a canoe I showed you how to do more pull-ups by activating the stabilizers in the shoulder blades and the shoulder GLE girdle so we can lift more pass more strength to to the arms that we need to be able to execute a pull up well there’s a lot of other areas too that need tightening that need to to stop these leaks so what I’m going to show you how to do is engage the muscles in these three exercises so you can learn how to start doing it here but most importantly take it to any single exercise that you do all right and then by doing this you’re going to keep the transfer of energy you’re not going to dissipate energy out through the core you’re not going to dissipate it out through the hips you’re not going to dissipate it out through the quads you’re not going to dissipate it out through the calves it’s going to stay inside directed towards the goal at hand which is to get you up on this bar the same thing here to get this dumbbell up the same thing here to to get you down and up in a pushup without dissipation of these forces right the energy that you’re generating out through all these leaps all right guys let’s start here at the pull-up I talked to you a couple weeks ago about a way to increase your pull-ups by just doing something before the pull-up activating your stabilizers by activating the stabilizers we’re able to create a more stable platform to be able to then execute the strength from the upper body which is the arms mostly responsible obviously to the lats to doing the the pullup but there’s other areas and I think this is a really important point it doesn’t matter what exercise you do but on this one specifically if you want to do more pull-ups watch the difference if I get up here like most guys and I go to do my pull-up and I come up okay and I’m doing my pull-ups subtly what you should notice is that there’s a little swinging going on there’s a little swinging going on down here inevitably soon as we hang from something we’re going to get a little swing and the position of my legs is that I have my feet crossed my knees are bent there’s no real activation in the quads at all I’m pretty loose down below but here’s the problem as soon as you start to elicit a force or generate a force up top which is to be to pull you up towards the bar you’re going to get that transfer remember this a kinetic chain guys it works from the from the ground up and it also works from the top down you get get the force going through the kinetic chain and it’s going to dissipate it’s going to dissipate at the places that aren’t tense right we talked about it before with the cannon and the canoe if the cannon is in a canoe on the water as soon as you shoot that thing it generates a force but because the water is forgiving immobile it takes a lot of the force away right the force doesn’t all get generated that way it gets kind of pushed and absorbed in a lot of the different directions the same exact thing applies when we lift if we’re going to be directing our Force straight up into this bar we want to tighten up those weak spots we want to get rid of the leaks so a better way to do pull-ups and this will be sort of tip number two on how to increase your pull-ups instantly get your legs out in front and activate your quads okay so this is activated feet apart a little bit so I got the outside of my hips squeeze your butt a little bit together so you’ve got your your glutes as well okay active so the whole lower body is all engaged core engage your core now here tight I I feel like I can lift way easier I mean easy okay big difference by really Contracting everything because all that force is now staying tight within my own body so that I can generate it and push it up where I want it to go which is here it’s not loose it Loose I’m losing it I’m losing it throughout the different areas I just told you about okay can even Point your toes down get your calves engaged okay so that’s the pullup let me take you over to the one arm row and show you how it applies there too doesn’t really matter with the exercise it’s going to apply to everything you do okay let’s go to the one arm row you you’ve got the concept now let’s look at the leaks again on my drawing if you look at the leak this arm in contact with the ground this back leg what’s going on with that do you have it Loose most guys just kind of plant it down here or do you have it engaged engaged through the quad into the glute okay low back what are you doing with that is it sort of lazy or do you have it engaged and same thing in the midback if you’re good and you’ve got all those areas engaged and of course the core as well comeing here I mean the weight will just move much easier okay so start tighten up the leaks no matter what the exercise I will show you one more though the push-up again lots of leaks on the push-up and instantly you should be able to do more okay same thing applies here guys in the pushup the leaks again again in a push-up position a lot of times it’s the back and it’s how we position our legs a lot of laziness going on down here at the legs you know the from the knees down actually get your toes planted here pull your toes up okay pull them up so you have an active engagement of the anterior tip on the front of your shin squeeze your butt most of all by squeezing that you’ll get your quads engaged as well Co contraction and here come down it almost feels like you unweight half of your body weight because everything is tensed up below the top just seems like it moves effortlessly okay the key is strength is way more than what you think it is strength is not just about being able to push something that’s heavier because you’ve gotten stronger by increasing the size of your muscles and so on and so forth strength is a lot to do with what’s going on in here in your brain so if you can co-contract a lot of the muscles around your body direct all the force