2.2K views · 6 comments | A Bro Split is not confined by predetermined rules. That is the difference. You can do whatever you want, on any day that you want. That is simply the difference. So while all split variations are useful and none are inherently better than another — the reality is that bro splits allow for more flexibility within your programming / approach to training. They allow you to break the rules that define other splits. | Sebastian Burka | Facebook
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2.2K views · 6 comments | A Bro Split is not confined by predetermi…
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7.8K views · 6 comments | Don’t make these mistakes on DB Rows if you...
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7.8K views · 6 comments | Don’t make these mistakes on DB Rows …
952 views2 weeks ago
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Sebastian Burka on Instagram: "“Just lift the weight it’s not that deep” Same guy 5 years later : “I just have high lat insertions that’s why they look small” This isn’t rocket science. It’s simple biomechanics. How you train, the variation in execution, whether it appears subtle from an outside perspective or not — can have a massive influence in long term outcomes."
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Sebastian Burka on Instagram: "“Just lift the weight it’s not that d…
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Sebastian Burka on Instagram: "When performing rows, whether the focus is geared more towards lats or upper back — the same rules apply here. Don’t drop your sternum or chest down. Stay neutral Don’t let your wrists collapse in. This usually happens as a result of people trying to pull through their hand, rather than the upper arm / elbow. Don’t arch your back. The only thing this does is allow you to overcompensate & take tension away from the target muscle. If you’re using a chest supported ro
Sebastian Burka on Instagram: "When performing rows, whether t…
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Sebastian Burka on Instagram: "The Hanging Leg Raise isn’t just hip flexion, it’s lumbar flexion. You should be driving flexion through the core on these, not just “picking your legs up”. If you’re unable to do these hanging, you can do them on a captain’s chair with your elbows propped up on the pads. The chair is also nice because your have the pad behind you for back reference, so it can help you feel what’s going on with your spine & pelvis. If the chair is still too difficult, or if you sim
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Cruz Brooks | Online Fitness Coach on Instagram: "This is what is helping me fix my chest imbalance and overactive shoulder Shoutout Sebastian Burka — learned this from him and it’s been a game changer Here’s exactly what I do 👇 Start with band shoulder rotations Get blood in, wake everything up Then band I, Y, T raises Work until it burns Controlled reps Full range of motion After that I switch to kettlebells Front → overhead rotations Overhead → back to front Alternate back and forth Both sid
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Sebastian Burka on Instagram: "Behind The Neck Pulldowns are great for hitting the rear delts. This variation drives more internal rotation, increasing the rear delt’s contribution. Use a wide pronated grip here. Mobility limitations may prevent some individuals from being able to execute this movement effectively, but that can be worked on."
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