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Pushing your knees forward in the Squat.

I’m sure most of you on here know how to squat, or have at least done it before. And I’m sure almost all of you have been told the same cue when squatting.

“Push your hips back”

While I wont say that is the wrong way to squat, I will say that it is an extremely inefficient way to squat. Inefficient meaning you’re dumping energy into less than optimal positions, that will take away from your ability to lift more weight and recruit more muscle engagement. 

Above is the way I see most people try to squat. Hips are pushed back, back is hyper extended to keep the chest up, and the knees are behind the toes. 

This is how most people should squat. Notice the knees PAST the toes, hips are sunk low, and the back is vertical and FLAT, not arched. 

Now I know most of you have probably always heard that the knees coming forward in the squat is bad because it puts too much pressure on your knee joint, but that doesn’t tell the whole story. The knees coming forward in the squat is only dangerous when the squat mechanics are off. 

Check out the picture below. 

On the left you have an extremely efficient squat position. Notice the bar high on the lifters back directly over the middle of foot (center of gravity) and the back flat and upright, keeping the hips close to the center of gravity. This will allow for maximal quad recruitment when coming out of the bottom position and it will also reduce strain on the back because the vertebra are stacked on top of each other.

On the right you will see the bar out in front of the center of gravity and much lower on the lifters back. The knees behind the toes which cause the hips to be further away from the center of gravity which creates a more horizontal spine. This can cause a lot of stress on the back to keep the bar/chest from falling forward further which would result in the lifter falling down. 

To me the answer is obvious, when it comes to efficiency and safety, get that back up, those hips low, and those knees forward. 

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Brigitte Goudz

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Do you think, if they survive the second apocalypse and the end of the show, that Clarke and Bellamy could ever have a family? How do you see each of them handling parenthood?

This has been sitting in my inbox forever, mostly becauseparenting and to have/to not have kids is a topic that risks alienating peopleand it is so difficult to talk aboutwithout someone feeling like you’re shitting on their choices and I have nothad the brainpower recently to navigate it. However, @wellamyblake‘s awesomelymorose headcanon on this subject (I loved it. I cried. I loved it some more and then yearned for fluff) has inspired me toput digit to keyboard at last.

This may border on fluff. You have been warned, but WE ALLNEED HAPPINESS RIGHT.

Disclaimers out the way first, because this stuff isimportant.  Women in all walks of life faceso much pressure to have kids and it annoys me immensely that happy story endingsfor ladies almost always involve children somehow, even if a female protagonisthas repeatedly said she doesn’t want to procreate (I’m looking at you SuzanneCollins). THAT SAID, it also annoys me immensely that parenting isrepeatedly shat on as a lesser (i.e. feminine) choice more generally, as inbringing up other humans could not possibly compare to the Very Important ManJobs that also make the world go round, and I wish that parenting and itsassociated joys and terrors were tackled more frequently in the media moregenerally.

You see the minefield we’re dealing with here.  (Sidebar: my feminism is undoubtedly not whatyou were after with this ask but I offer no apologies for delving into it.  THIS STUFF MATTERS.)

So what follows is just my read of Bellamy and Clarke and myown personal headcanon – no more valid than anyone else’s – and is inevitablycoloured by my own experience as a parent.

OK, so the question at hand. Could I see Bellarke family? The short answer is YES PLZ, because mybeautiful space babies have been through so much and I would dearly, dearlylove for them to have a shot at family life after everything they’ve beenthrough, and to reap the rewards thereof. Not actually in-show, mind you (JASONNO), but this is what my headcanon looks like.

I’m going to reference MJ throughout because her headcanonwas so beautifully put together and I super agree with lots of it. Bellarke’slegacy will absolutely be cemented in the lives they’ve saved over and overagain and I don’t think Bellarke kids would be relevant to their legacy per se.So too, Bellarke’s legacy will exist in the found family they have amongst thedelinquents.

But honestly, I think that having a family would besomething selfish, just for them and just aboutthem as a couple, and that’s what I like about it so much after all thesacrifices they’ve made for their people.

Let’s rewind for a second. Why would Bellamy and Clarke evenwant kids?  Well so much of it for me isbound up in their respective childhoods. Bellamy’s family life was clearly veryimportant to him.  He loves his sister.He loved his mother very much too. It is this love from which he derived somuch of his strength in impossible conditions in the Ark, and later on theground. In fact, Bellamy is basically made of familial love – the love for hisactual family, his love for his found family, and his love for the variouswaifs and strays he picks up on the way (Charlotte and, *cough* Riley).  How awesome would it be for him to have afamily on his own terms?  A family whichhe chose to have (rather than foisted upon him), with the woman he loves? Thethought of it warms my tired, grizzled heart to a veritable furnace.

Need I mention this:

Clarke’s situation is slightly more complex, as biologicallyshe would bear the initial brunt of parenthood, and let’s face it, Clarke is aperson with Shit To Do. But in my headcanon, Clarke is tired of saving theworld, ready to try something different even if it’s just for a little while,and take on a challenge of a different nature. And my girl NEVER shies awayfrom a challenge if it’s something she wants. I get the impression that Clarke’schildhood was relatively happy, and I think Clarke, like many people, wouldlike to recreate that childhood happiness for someone else with someone sheloves.

Also this

And just, drawing from my own experience, having a familytogether is about building a life together, and while achieving that through kids is not the right thing for everybody, I think Bellamy and Clarke’s depleted family connectionsand unique situation would drive them to create something new in their ownimage.

Now, MJ made the absolutely valid point that Bellamy andClarke wouldn’t feel worthy of passing on their legacy via the gene pool,having had  hand in circa 1,600 deathsbetween them. This is 100% fair, but one thing about being a parent is this:you want better for your children than you had for yourself.  You want your children to be BETTER THAN YOU.You want to pass on the wisdom gained from the mistakes you’ve made so thatthey don’t make them.  And Bellamy andClarke, who have made so many mistakes and had the courage to face them all,would have more than a little invested in passing on their wisdom to a secondgeneration of Skaikru.

As for how they’d handle it. Well parenthood is and alwayshas been about sacrifice, but (where it is a choice) it is also a selfish thingtoo – about bringing life into the world partly for your own benefit. And whoknows more about sacrifice, or deserves more selfish pleasure than Bellarke? What’smore it has always struck me that Bellamy and Clarke are both naturally very affectionatepeople.  They enjoy lavishing love andaffection on people and receiving in return. Again, own family, own terms.

And most importantly, Bellamy and Clarke have each other.They are a team. Bellamy may struggle with letting his impulses get the betterof him, or expressing himself; Clarke may struggle with relating to those sheloves, but between them they’ll muddle through because they always have andthey always will.

(Before embarking on yet another sacrificial journey though,both Bellamy and Clarke deserve a long, long rest of several years, just them,spending lots of time together lounging in long grass, swimming in lakes andscrewing in caves. Just have a look at the fanfic, OK? It’s all there.)

I warned you about the fluff. Now I’m embarrassed and I’mgoing to shove my face in a cushion until you all go away and stop looking atme.

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Kim Yong Kyu

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Hurricane Irma

This hurricane has officially hit a category 5. To give you an idea of the strength of this storm:

Harvey was a category 4.

Katrina and Andrew were a category 5 and Irma is at the moment is stronger than both of them. This hurricane is going to cause absolute destruction when it hits. Puerto Rico (especially this beautiful isla)  Cuba, Haiti, Dominican Republic and Florida are all in it’s path. Here’s a checklist if you can afford these supplies.

Food

Bottled Water- a week’s supply minimum (One gallon daily per person)

Non perishable items that don’t require cooking ( Tuna, nuts, fruit cups, Cereal bars, peanut butter, crackers, dried fruits, canned vegetables, chili)

Dry pet food 

Packaged juices 

Powdered or canned milk 

Supplies

Manual can opener

Toilet paper 

Baby wipes ( this will make a great alternative for showers)

Batteries ( AAA, AA, 6V, C, and D)

Flash lights (if you have manual ones even better)

Battery powered radio 

Utility knife 

Waterproof matches 

5 gallons of gas

Tampons and pads 

Portable phone charger fully charged)

Sand bags (redirects water and debris flow)

First aid kit

Blankets 

Rain gear - Ponchos, boots. (avoid umbrellas)

Medications 

Portable cooler

Documentation / Legal End

A closed water proof sealed container

Take pictures and send them to yourself in an email of the following: Drivers License, photo ID, social security numbers, medical insurance cards (of each person) 

Take photos of everything! Insurance companies are not your friends. Email everything to yourself. 

If you have young children and they are able to make sure they memorize your name, address, and phone number

Other tips: 

Before the hurricane hits fill up the bath tubs in your house (extra water for flushing the toilet) 

Bring any ornaments from outside inside 

Trim trees

Board your windows

Have a secure room that you an pile everyone ( has to have no windows) 

if you have any questions message me. Keep safe mi gente xx