Harn Athletics

Don’t stop when you’re tired. Stop when you’re done

This isn’t in my typical repertoire of strength training exercises but the brain loves novelty and I’m always up for a challenge. Landmine squats with an arch press to work the legs, shoulders, and midsection. Pressing the barbell from one side to the other engages intrinsic core stabilizers because they are trying to make sure that our center of mass stays over our base of support. So if you are looking to implement more core work into your training program his is definitely a good exercise to ty. Before attempting an exercise like this I would make sure that you have the proper hip, t-spine, and shoulder mobility so that you can get the most out of this useful exercise. If you have any questions regarding what mobility exercises would be best for your warm up leave a comment below!

The incline press is a great assistance exercise to the overhead press (OHP) and the bench press. I typically try to treat this exercise like a side dish and not my main course. Assistance exercises are supposed to improve certain aspects of a lift, not be the main focus of your training day. Here are a couple of things that I like to focus on while performing this lift: 1The Breath- creating pressure in the lungs will help you to better perform this lift but you hav...e to make sure that you are breathing appropriately. Instead of breathing on the way down and exhaling in the way up, take your breath at the top of the lift, hold it in during the duration of the lift, and exhale once you have completed your rep. Maintaining pressure throughout the duration of the lift allows for more tension to be created throughout the body which is key to strength development. 2Target - while you are lowering the bar, aim to reach just below your chin or where your sternum meets your clavicle (SC Joint). This will ensure that we get the right amount of upper pec and shoulder activation throughout this lift. Remember, we are looking to augment the bench press or the overhead press with he incline press and making sure that you are on target is critical! If you have any questions, comments, concerns, or jokes leave a comment below See more

I love incorporating flows into my program to help develop Farm Boy Strength and improve cognitive performance. This type of loaded movement training doesn’t isolate one muscle group at a time but instead gets the whole system working in unison with rhythm and timing, which builds a more resilient body. Because there is a coordination and memory aspect involved in flows, it helps enhance the cerebellum and prefrontal cortex which will help improve cognition. @glatt.somatiq in this video, I’m performing a Contra Flow created by the boys @genesis.flow , but I’m also adding a power component by increasing the speed and incorporating a slam between sequences. This was a lot of fun! If you want to give this flow a try but don’t have access to a @viprpro , using dumbbells works too, you just won’t be able to slam them at the end.

When I grow up I want to be @rhinostrength

When I grow up, I want to be @rhinostrength

Past, Present, and Future. Everyday presents an opportunity to reflect on where you’ve come from, where you are, and where you are going. Quitting sucks way more than failing because you’ll always being wondering to yourself, what if. So put your head down and grind

Hit a big PR the other day 10 rep bottoms up press with a 24kg (53lb) kettlebell. Here are some key points to how I achieved this personal best. 1TRAIN YOUR SKILL EVERYDAY. If you want to be great at something you have to practice at your skill everyday. Your body, your mind, everything has to become great at that skill and that will only come through repetition.... 2WAVING THE LOAD. It’s impossible to get stronger by using the same reps, sets, and weight day in and day out. In order to see progress without losing gains you have to change these variables every time you train. Some days will be heavy weight with low reps, some days will be moderate weight with a ton of volume, some days will be tension days, and some days will be different variations of your skill. The key here is to alter the load and intensity every time you train. 3 LISTEN TO YOUR BODY Honestly, there are some days when I get to the gym and I plan on pressing heavy but after the first rep I can tell that it isn’t happening that day. And that’s totally fine. If you aren’t feeling it, you aren’t feeling it. So when that happens I’ll: lighten the load, work on some weaknesses in my press, train muscles that are work synergistically with the press, or I’ll just press unloaded but focus on maintaining tension while I take my arm through a pressing motion. The key here is to not push through fatigue but to recognize when your body isn’t feeling up to the challenge and create an alternate course of action. By applying these principles to your training program you’ll be able to train longer while reducing your risk of injury due to overuse. If you have any questions regarding this topic please leave a comment below!

I didn’t choose the kettlebell, the kettlebell chose me. When I wasn’t as experienced as I am now with the kettlebell and the principles behind it, I would tell people that I had written the tool off for good. I had suffered a few injuries and didn’t understand the basics enough to use the tool effectively. It was just going to be one of those pieces of equipment that stayed in a dark corner of the gym collecting dust. I had given up on the kettlebell but it didn’t give up on... me. One of my clients mentioned to me that he knows a guy, @chrisnordeensfe, who was THE MAN when it came to kettlebell training. Chris showed me the path and I never looked back. Shortly after I started working with Chris I signed up for my first kettlebell course and became an even greater advocate of the school of strength. I learned that a lot more can be done with a lot less. You don’t have to do a million exercises in an hour to have an effective training session. Just two exercises have shown to be enough! The big take away here is, you can do so much more with a lot less time and fewer exercises using the kettlebell. For me, that means spending more time with the family while feeling a great sense of accomplishment. See more

As a father of two young children and as the sole provider for our family, training has evolved from being primarily about aesthetic and performance goals to an outlet for mental clarity and focus. I want to make sure that I am the best version of myself for my family as well as my clients. It’s critical for me to stay on top of healthy habits daily to optimize my personal potential both physically and mentally. If you recognize the mental benefits training brings you please leave a comment below How does your training routine sharpen you?

Rowing exercises are always a great way to train the arms and back but adding this rotation fires up biceps even more to get the most bang for your buck! I wanted today’s workout to be short & efficient so I could get home to enjoy the weekend with my family: MISSION ACCOMPLISHED

Treat your training like you’re refining a world class skill. Focus on quality. Don’t do too much. Practice often. ... Be patient. Have fun. And remember, progress is never linear. Shout out to @danalhernandez for living out this ethos See more

Fun variation of the bottoms up press