André Ellison (Dre) is a Functional Nutritional Therapy Practitioner and Fitness Professional who coaches methods of healing, disease prevention, and wellness.
Physical therapists and strength coaches are beginning to adopt the Pallof press for many of their clients. As a Personal Trainer, it’s imperative that my clients gain functional core strength for two reasons: progression and reducing risk of injury.
The Core is for Stability
The core musculature includes, but is not limited to the abdominal muscles. Glutes, hip flexors, back muscles, and abdominal muscles should all contract in synergy for optimal effect.
Core strength can also be visually appealing.
Benefits of the Pallof Press
So let’s take a look at the reasons why I like to include the Pallof Press.
Kneeling Pallof Press
Seriously works your core muscles
Only requires cable machine or bands
Trains the abdominals with high resistance in an anti-rotation stance
Forces people to learn stabilization
With continued use, will develop significant strength and possible physique developments.
Pallof Press video
This is a short introductory video on the Pallof Press… in the future I will produce a more detailed guide to performing the Pallof Press.
If all else fails, focus on the core.
People who hit plateau’s may want to consider focusing on the core for a few weeks. With strong core muscles, you will be able to better activate the muscles throughout the lower body, torso, and extremities. And you’ll look good doing it.
How many boys have dreamed big? Like Superheo big. Thanks to human nature and cultural media, we have become overexposed to ideals of perfection.
“I bench press 2,000 pounds”
The perfect body is so very alluring. The look is beauty with strength, a sort of gentle confidence that exudes power over the situation. Of course, the personality is the foundation for all exterior vessels of humanity.
Zyzz was willing to try anything once
While many guys find comfort in video games and DVDs, Zyzz pushed beyond himself. Despite his devil-may-care attitude, he inspired many young men in Australia, North America, and worldwide.
Zyzz (Before) Body type: Scrawny. Interests: World of Warcraft and seeking lulz
Enough is enough.
Think about the last time you reached a breaking point.
It’s the same thing with fitness. Actually, it’s the same as it relates to EVERY type of modification to the body. You realize that it’s worth the effort or money to do something today — now.
The Aesthetic ideal… Zyzz?
If you asked any guy in the world if he could wake up tomorrow and have that body…
Zyzz gained fame for his philosophy of aesthetics over mass.
Zyzz personified what most people thought to be the ideal physique.
The downfall of Zyzz
No one is invincible to the forces of nature. When the body composition changes drastically, the body is pressured to seek homeostasis. So if you are constantly on fire, building muscle or downing drugs, you will realize that the exterior isn’t always the best marker of health.
Zyzz was inspirational, no doubt. Sure, he was young and reckless, but he was passionate. You could feel it, you wanted him to call you a, “s*ck c*nt,” which became an Australian battle-cry to motivate yourself to train harder and eat better! To be known as a, “s*ck c*nt,” was to be known as the type of person who would get up, move heavy objects, and maintain a healthy appetite for food. It was motivational for young men in the stage of defining their masculinity.
After a few too many laboratory produced cocktails, Zyzz passed away in a fatal Thai steam room. Later reports mentioned an undiagnosed heart condition, but made no comment as to whether the anabolic steroids played a role in his death. R.I.P. sir, you will remain a key figure in the society of aesthetic bodybuilding.
Video contains mature language.
What lessons to learn from Zyzz?
The first is passion and execution. You must get the fire in your system, then go out and perform through progressively more challenging physical activities.
Secondly is that to promote effectively, it helps to get out there. He understood that his body was a major attraction to be inspired by, proud of, or any other type of attraction a person may feel. Being ripped out of your mind will definitely separate you from the pack.
Lastly is the finalé of Zyzz. He perished due to his ride high lifestyle. His body was seeking homeostasis and all it was receiving was more stimulation. As a result, the body will eventually go numb.
The inspiration lives on…
I take this valuable lesson for Zyzz. Be whoever you want to be and don’t be afraid to do it. You can make changes in your own life and in the life of others by being inspired.
Zyzz made an incredible change.
As for the natural vs anabolic steroids discussion, I will leave that for another post. This blog post is just one more dedication to the shortened life of Zyzz.
Let me show you why the lunge is named in that way. The word, “Lunge.” originates from old English words, “to lengthen, make long.” That’s what we do with the lunge exercise — we tone and lengthen. How does that sound when you think about your legs?
Benefits of the Lunge
1. Balance / coordination
2. Promotes healthy metabolism
3. Strengthens muscles throughout the knee and hip structures
4. May lengthen tight muscles
Loading Parameters
Most people will find sufficient training effect from bodyweight alone. From there, you may want to advance and hold some sort of weight.
Why medicine balls are effective is because you can get a positive training effect from relatively light weights. It’s great for core stuff also.
Many serious weightlifters say that the Squat is the king of exercises. Squats promote muscle tone and strength in the legs. If you want to spend gym time wisely, you must realize the benefit of lower body / core training.
Benefits of Bulgarian Split Squat
I use this exercise with clients and for myself based on the following reasons:
Promotes healthy metabolism
Balance, coordination
Muscular development supporting knee and hip structures
Posture improvements
Active stretching of hip flexors
Glute strengthening
Exercise Log #2
Try this, you can do this exercise all over the place.
Dre Fitness 