Ed Bogue Personal Training

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Front squat is the most knee extension biased squat variation you can perform and the most effective variation for quadr...
06/10/2021

Front squat is the most knee extension biased squat variation you can perform and the most effective variation for quadriceps activation. However most people lack the mobility to get into the correct position

The most common limitation found is tight lats. This makes it harder to drive the elbows up, leading to a less upright torso, which is important when keeping the bar over the mid foot

Whilst it’s important to not permanently rely on external props to find the correct position. I would rather anyone maintain a strong position with the help of an aid whilst working on improving their range of motion in the background

An effective way to eliminate lat tightness in the short term is adding lifting straps to the barbell. This will allow you to drive the elbows higher and achieve the upright torso needed for a strong front squat

Use this as a short term solution whilst you get to work on loosening off the lats💪

Hopefully not long now until I’m back fully fit and dropping plenty of balls😂 Just wanted to say a big thank you to my s...
20/09/2021

Hopefully not long now until I’m back fully fit and dropping plenty of balls😂

Just wanted to say a big thank you to my sponsor this season Brunsdon insurance brokers

Looking forward to getting back out there🏉

Romanian deadlifts are a great hip hinge movement for hamstring and glute development However there’s a fine line betwee...
18/08/2021

Romanian deadlifts are a great hip hinge movement for hamstring and glute development

However there’s a fine line between effectively targeting the posterior chain(PC) and placing the load on the wrong areas

One of the main variables that will dictate whether the movement is executed correctly or not is the angle your knees are at

Too much or too little knee bend will have big consequences on your ability achieve the desired output

In position No. 1 you can see I have too much knee bend. My knees track further over my feet meaning less emphasis is placed on the PC as my quadriceps will take on some of the load

In position No. 2 I’m keeping my knees directly over my heels and dropping my hips back. This allows me to keep the tension throughout the PC whilst also achieving a sufficient hip hinge

In position No. 3 I don’t have enough knee bend, as an outcome my knees drop behind my heels. My hamstrings will reach their end range a lot sooner and this negatively impacts how much I can hinge

Keeping your knees above your heels and completely vertical to the floor will allow you to achieve the correct position throughout the movement without compensation elsewhere👊

Any questions drop me a DM📩

27/07/2021

Improve leg drive throughout the bench press❕

Bench press is a compound lift that requires engagement from your feet, glutes, quads and core as well as your upper back, chest and triceps

Too often the movement is performed as just an upper body exercise in isolation with very little engagement of the lower body

If there’s insufficient engagement of the lower portion… you leave yourself vulnerable to significant energy leakage

Creating a wide base with your feet, activating your glutes, quads and core will allow you to benefit from greater stability. Meaning your upper body can exert more energy into simply pressing the bar rather than fighting an unstable position

If you’re struggling to incorporate leg drive, or unsure of how it should feel. Here’s a simple exercise that will force you to engage the lower body and create stability throughout the press

Any questions drop me a DM📩

Same exercise, different starting positions. Which is correct? The answer is neither is wrong Limb length, body structur...
28/06/2021

Same exercise, different starting positions. Which is correct?

The answer is neither is wrong

Limb length, body structure and desired outcome all play a role in influencing someone’s starting position and their movement throughout the lift

Having longer legs means I have to start off with a further forward torso in order to get hold of the bar, leading to greater load on the hips and the muscles that surround it

Due to having a shorter stature, he can get a hold of the bar with a more upright torso leading to increased emphasis on knee extension and subsequently the quadriceps

Does it mean that because we are starting in different positions we are performing different lifts? No. The emphasis has just slightly shifted

But in both instances there is still sufficient loading of the hips

Just because your starting position looks different to someone else’s doesn’t mean it’s wrong. It’s ok for yours to look different to the person next to you. What you should be worrying about is covering the none negotiable’s of said lift and loading the correct area’s

Any questions drop me a DM📩

The past few posts Iv’e spoken about the hip:knee continuum and where different movements sit along that continuum. So I...
28/05/2021

The past few posts Iv’e spoken about the hip:knee continuum and where different movements sit along that continuum. So I thought I’d go into a bit more depth with what it actually means

All your lower body lifts sit somewhere along the hip:knee continuum. Depending on what you are aiming to achieve will dictate which movement you chose

If you’re wanting greater quadriceps activation from a movement you should steer towards the knee extension end of the spectrum

Alternatively if you are aiming to load the posterior chain then hip biased movements would be more favourable

Inevitably all lower body movements have an element of both hip and knee extension however the ratio of how much of each varies from exercise to exercise

Here are a few example lifts showing where along the continuum they sit and what level of hip & knee activation they possess

Any questions drop me a DM📩

24/05/2021

How specific do you need to go with your training?

General training movements are characterised by being relatively simple to perform with a high degree of carry over to multiple sports and functional situations and they provide a foundation for all your other training

Specific training or sport-specific training looks closer at the demands placed on athletes depending on the sport they participate in and aims to imitate those specific scenarios. Most of which is trained in team practice

How specific should you go? If you’re an athlete who’s sport requires you to perform in a wide range of scenarios then you’ll find yourself going further down the specificity continuum compared to someone whose exercise only goes as far as the gym

You don’t need to spend a whole session going through plyometrics, sprint work and isometrics if you can only exercise 3 times a week and have no need to apply it to a sport

Alternatively you shouldn’t bypass general strength training and go straight to specifics if you’re aiming to enhance your performance in your chosen sport

Ultimately general training should be the priority regardless of the position you find yourself in. You can then decide how specific you need to get, but for most people it’s probably not going to be that specific

Any questions drop me a DM📩

20/05/2021

The dead bench press/pin press is an accessory lift I’ve been implementing into my program on and off for quite some time now

It’s a great movement for focusing on and optimising explosiveness out of the bottom phase of the lift(typically the weakest area) or any other area where a sticking point may occur throughout the concentric portion

As it’s only focusing on the concentric phase, the barbell is rested on the spotter arms and the lift is initiated from the bottom

The height of the spotter arms depends on what you’re aiming to achieve from the movement. The closer to the chest, the more emphasis is placed on shoulder flexion and the pectorals. As you start to move away from the chest the focus shifts further towards elbow extension and the triceps

One of the most important points to emphasise is that tightness has to be created before the bar leaves the spotter arms. Ensure everything is engaged prior to the initial lift and approach your set up exactly how you would with conventional bench

Speed of lift and weight selection can be tailored to you however my favoured approach is to keep it light and fast and use it later on in the week when heavier/sub maximal loads have already been done

This then allows you to work at a max effort capacity whilst minimising the chances of over training

Any questions drop me a DM📩

12/05/2021

Full rest/time away from the gym is very rarely the answer❕

The past few weeks my left knee has been causing me problems when squatting and it hasn’t liked going past parallel

Physio believed it was a combination of tight hips from a return to rugby and compensating when squatting

Instead of coming away from squatting altogether I artificially limited depth through box squats while I worked on fixing the issue

Frustration was kicking in as my squats had been progressing nicely so turning to box squats felt like I was taking a step back

However being patient meant my knee has been able to progressively improve whilst simultaneously continuing to develop my squat

There’s always a solution to a problem and very rarely that solution is full rest/time away from the gym. Instead learn to work around the issue, but don’t ignore it

Whether it’s external manipulation to take the emphasis off the problem area or focusing on other movements that are pain free for a time until you can fix it, progress can always still be made

Listen to your body and train smart

Any questions drop me a DM📩

TRAP BAR VS CONVENTIONAL DEADLIFT 🏋️‍♀️There are more similarities between conventional and trap bar deadlift than there...
10/05/2021

TRAP BAR VS CONVENTIONAL DEADLIFT 🏋️‍♀️

There are more similarities between conventional and trap bar deadlift than there are differences but both variations do lead to slightly different outcomes

The conventional deadlift is further down the hip hinge continuum so more emphasis is placed on the hamstrings and spinal extensors

Although still predominantly a hip hinge movement trap bar deadlift sits a little closer to the knee extension end of the spectrum. A more vertical torso and knees slightly further forward allows for greater quad activation

Trap bar deadlift is more favourable to the sports specific population as there is greater carry over to jumping, sprinting, leg drive and agility compared to conventional deadlift

On the flip side if you’re looking to improve your olympic lifting, then conventional deadlift would be more beneficial as it replicates the initial phase of oly lifts

Which one should you choose? It ultimately depends on what you’re training for and what you are aiming to achieve from the movement

Considering all the factors will allow you to choose the right one🤙

Any questions drop me a DM📩

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