Decode Top 9 Trainer Cues

Decode Top 9 Trainer Cues

Square your hips. Stick your tailbone. Attach your navel to your spine. Listening to his coach is a bit like playing a game,” says Simon.”But if you’re new to the exercise or trying a workout for the first time, it’s not uncommon to get caught up in a coach’s cues.

Pete McCall, CSCS, ACE-certified PERSONAL trainer and host of the all About Fitness podcast, says: “” Trainer signals are simply meant to raise awareness of the movement. They are there to help people be aware of what they are doing.”That is, if you are not sure of something, do not be afraid to ask your coach to clarify or explain. After all, these prompts are designed to help you make the most of your training and prevent health-issue. Read on to learn and decipher the most common trainer cues.

Your Coach Really Means When He Says…

1. Poke your coccyx.

Trainer translation: OK, so you can’t literally clean up your tailbone. But this common bar set is designed to help you sensitize your body’s midline, McCall says. When you take your coccyx, lift your abdominal muscles and raise your hips so that they are slightly tilted forward. This will help straighten your spine. “If your spine is rounded or turns in the wrong direction, it could pose a potential risk of health-issue,” McCall says.

2. Run with your hips.

Trainer translation: When you squat, you may have the signal “avoid your knees going over your toes” or “perform with your hips.McCall explains, “What your trainer really means is that your hips have to move in front of your knees when you do a squat.”A strong squat starts with a hip joint and pulls your buttocks back and down to activate your gluteal muscles. “Whether you’re squatting or flexing, your glutes should do more work,” McCall says.

3. Feel a stretch in both directions.

Trainer translation: another common phrase in yoga and bar, this phrase simply means lengthen, explains Krystal Dwyer, trainer of Daily Burn 365 and flybarre instructor. “Lie down from the top of the head and tailbone, or in some matter from the toes,” Dwyer says. “I want people to feel their whole body stretching and lying down as they move.”

4. Hang your heart.

Trainer translation: Whether you are doing a push-up or a board, this signal is to contract your abdominal muscles. “A more efficient marking is to grab the ground with both hands. This gives you more stability in your shoulders and activates your abdominal muscles,” says McCall. McCall tells his clients to imagine their older brother beating their stomach. “They want to keep their whole core tight,” he says.

5. Pull your navel towards the spine.

Translation of the trainer: it is impossible, of course, but the purpose of this signal is to activate your Transverse Abdomen (TVA), the deepest layer of your abdominal muscles. From Pilates 100 to roll-up ab, these waist movements are best known for powered your VAT. “By activating your transverse abdominal muscles, you trigger the four layers around your lumbar spine,” McCall explains. “It helps keep your back stable and supports your hips and pelvis,” he adds.

6. Pinch your shoulder blades.

Translation of trainers : Give back a little ! Imagine that there is a ball between your shoulders on your upper back, and you do not want this ball to fall. From renegade ranks to inverted flies, shoulder retraction will allow for better posture, muscle activation and health-issue prevention. “Pulling should come from the elbows. When you pinch your shoulders, you can’t move so your arms can move safely,” McCall says.

7. Bring your chin back.

Translation of trainers: everything is a matter of alignment. Whether you’re doing a plank or a deck chair, you want to make sure your whole body is aligned, from the top of your head to the tailbone. “When we push our chin forward, we create a lot of tension in the neck and upper back,” Dwyer explains.

8. Pull the pedals.

Trainer translation: if you’re sprinting during the spin course, McCall says it’s actually more effective to think about pulling the pedals instead of pushing them down. Moreover, he adds, “Imagine wiping your shoe on a carpet. This uses the natural movement of the muscles of your foot, allowing you to move more efficiently and in a controlled manner.”Whether you’re standing on the bike or climbing to the third position, this signal is also a good reminder to activate your glutes and thighs to remove the pedals—not just your quads.

9. Open your heart.

Trainer translation: Your trainer is not trying to penetrate deep into your psyche here. It simply means keeping your chest high and open. “Remember to wear a diamond necklace and show it off,” Dwyer says. If you lean your back on a desk during the day, your chest will be less open and more prone to shoulder health-issue when lifting. “Squeeze your shoulder blades in your back pocket and keep your chin up and back,” she says.


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