Want to track your performance over time? This is now possible with our new PB (Personal Best) timeslot. Let's learn more about PB Class and its benefits!
Why should you join PB Class at Hustle?
05 September 2022
1. What is PB Class?
PB Class (Personal Best) is an opportunity to check your training results with 4 main lifts: Squat, Bench Press, Push Press, Deadlift and track your performance. The Personal Best class is take place twice per cycle, at the end of Phase I and Phase II. At PB Class, you will be tested 2 Rep Max to know what your limit is.
2. Why should you join Hustle's PB Class?
Joining PB Class helps you track the performance of 4 main lift exercises (Bench Press, Squat, Deadlift, Push Press). Additionally, Hustle coaches will give you guidance on how much you can lift. So there will be a standard scale for these Strength classes. You can use this scale to organize an effective workout plan.
Importantly, taking the PB Class is your chance to take the 2 Rep Max (2RM) test. This test is a tool used with the purpose of increasing strength in a training plan. Knowing the 2RM allows us to choose the right weight for each exercise. From there, help maximize the training process and gradually increase your strength.
3. What exercises will you do when you join PB class?
PB Class includes 4 exercises Squat, Bench Press, Deadlift, Push Press.
Squat is a compound movement very popular for people who do strength training, it is mimic the movement like you
change the position from standing to sitting on a chair with some noted about feet, hip, back, chest position to make it
more safe and effective.
Benefit of Squat
Squats strengthen your legs especially quads and glutes, improve core strength and bone density. During a squat, you have to keep your back straight with your chest up while carrying the heavy load, and this is another factor that also encourages good posture. Squats also increase the mobility and flexibility of your ankles, hips, and knees.As a total-body movement, squats recruit nearly every major muscle in the body, especially when an external load is used. Therefore, a set of squats will get your heart pumping and lungs expanding. Even more importantly, building lean muscle mass through exercises like squats increases your overall metabolic rate. Last but not least, strengthen your squats means getting your running and jumping activities better.
3.2. Bench Press
Bench Press is a compound movement which target not only for upper body but for lower body also. This movement will teach the body how to coordinate and transfer the force it create from the ground to the weight and perform the movement in safe and effective way.
Benefit of Bench Press
Bench presses increase your upper body strength. The reason for this is because the bench press utilizes several different muscles (pecs,shoulders,triceps) in your upper body, and the more weight you lift, the more those muscles will be utilized, thus increasing their size and strength. Plus, bench press is considered to be a weight bearing exercise, and weight bearing exercises have huge bone building benefits. Lastly, bench press is one of those exercises that actually increase push power which are used in daily lives.
Deadlift in simple define is the movement relate to pick something from the ground up in safe and effective way for
Benefit of Deadlift
Deadlifts increase quadriceps and back strength, create greater body force production, pull movements and time under tensions. Deadlifts strengthen posterior chain that can help improve athletic performance, help stabilize hips and spine, and improve posture. deadlifting engages a number of major muscle groups within the body, which simultaneously triggers high levels of fat loss by burning a large number of calories at once. The number of muscle groups engaged means deadlifting comes close to being considered a full-body exercise and thus helps to speed up the body's metabolism.
3.4. Push Press
The push press is an exercise often used in Olympic weightlifting and CrossFit due to its potential to produce a powerful upper and lower body. Similar to the strict press, the push press requires you to press the weight straight overhead, but unlike the strict press, you incorporate power from your legs. This additional power can help you press much heavier weights overhead, which translates to other overhead lifts like the split jerk.
Benefit of Push Press
The push press is a compound exercise that works muscles in your upper and lower body, making it a great choice for a full body workout. Muscles in the chest, triceps, shoulders, glutes, quads, and back are all recruited to help push the weight overhead. Not only improving shoulder stability can help prevent injuries, improve shoulder function, range of motion, and grip strength. But also in the push press, the quads are responsible for the dip and help generate power for the drive, and the glutes help finish the drive to the top. Since both of these muscles are recruited, the push press can help to strengthen your lower body, assist in other lifts. the explosive extension of the hips, knees, and ankle joints in the push press can help improve movements like sprinting, jumping, and changing directions quickly.
4. PB Class schedule
The Personal Best class is held twice per cycle, at the end of Phase I and Phase II. The upcoming PB class will take place at 10 am on Sunday - Sept 18th with two main lifts Squat and Bench Press.
Contact Hustle team now for more details and to book your slot!