Dean Pohlman's Blog, page 48

Forearm Stands

Want to be able to do forearm stands? It’s a full body exercise that requires strength and mobility everywhere - not just in your shoulders, but your hips, too! This workout focuses on building hip mobility and shoulder mobility for forearm stands. It’s pretty intense, but you’re going to get a ton out of it. Challenge your hamstrings and adductors, strengthen your core, improve shoulder mobility, and even practice your forearm stands at the end of all of it. You’ll need a block and a strap for this one. Enjoy!!!

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Full Body Essentials

Looking for all of the benefits of yoga in a 30-minute or less workout? This is one of my favorite workouts. A beginner-friendly workout that hits core, spine, and hips to boost strength, mobility, and endurance. This workout utilizes full-body movements to build strength and mobility in your entire body. Great for beginners and intermediate users, particularly focused on spinal health.

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The #1 thing I’ve learned from a broken rib?

In case you're wondering, I did break my rib recently and I have been learning much about myself as a result. Fortunately, I have read and talked about turning setbacks into opportunities enough by now that it only took me a few days for me to look at this injury as an opportunity - which I think is pretty awesome. But I want to make it valuable for you, too - so here's the most important thing I learned, and how I think this knowledge can benefit you.

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Are you doing squats correctly?

The squat is not just a great assessment of your fitness. It’s also a great exercise to IMPROVE your fitness. Practice is on a daily basis and you’ll be shocked at what it can do for your body - not just your performance or for muscle-building, but also for the way your back, knees, ankles, and hips feel throughout the day, your day-to-day movements, and even improved posture. On the flip side, weakness or not paying enough attention to the above aspects of your fitness can result in aches and pains, injuries, or even surgery.

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How to use yoga to warm-up for deadlifts

Use yoga to improve your deadlift - more power in your hips and core, less strain on your lower-back, and the necessary mobility to keep your spine neutral and avoid rounding. This yoga routine focuses on improving muscle activation in your glutes, core, hips, inner thighs, and erector spinae; lengthening your hamstrings to help flatten your back; and warming up your body to make sure all the right muscles are firing and you have the proper form before starting. Enjoy!

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Proper Deadlifting Technique for Beginners

This video is a great introduction to proper deadlifting technique. It teaches you what you should be avoiding & what to focus on.

Figure out how to breathe and the bar placement over your feet. Learn why deadlifting is good for you and how it makes you stronger. Personally, I’ll also talk about how yoga has helped improve my deadlifting technique, why that’s made me stronger, and why I think you should be doing yoga to complement your weight training. If you’re an expert lifter, you probably won’t get much out of this video, but if you’re new to weight training, haven’t done deadlifting below, or are just looking for some general tips, it will help!

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Deadlifting & Yoga

This video teaches you how you can use yoga before a deadlift to improve your technique and muscle activation, as well as gives you a beginner’s tutorial to improving your technique and overall power in a deadlift. The yoga warm-up helps you with more power in your hips and core, less strain on your lower-back, and the necessary mobility to keep your spine neutral and avoid rounding. This yoga routine focuses on improving muscle activation in your glutes, core, hips, inner thighs, and erector spinae; lengthening your hamstrings to help flatten your back; and warming up your body to make sure all the right muscles are firing and you have the proper form before starting

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Yoga for the SI Joint

Use this workout to address the root causes of SI joint and solve that issue for good! This focuses on strengthening your abs, core, hips, and stretching the muscles surrounding your SI joint / lower spine.

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Post-Shoulder Workout Flow

Here’s a flow focused on recovery for your shoulders, but that doesn’t mean we’re going to avoid the rest of your body. Work into your hips, get your core and spine moving, and get some endurance work with a Warrior 2 sequence near the end of this workout. Great for the day after a shoulder -focused workout (swimming, arm balances, pull-ups, resistance training, etc) when you want some relief for your shoulders but want to move the rest of your body, too. You’ll need 2 blocks and a strap for this one. Enjoy!

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Hips & Twists

This workout focuses on hip mobility and spine mobility. This is fantastic for athletes who use twisting motions such as swings, change of direction or turning, as well as people who spend too much time sitting or being inactive. This workout improves mobility in the spine, hips, and shoulders, and also improves core strength, hip strength, and lower-body endurance. You’ll need a block for this one.

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