Personal Training
Personal Training
Personal Training

Personal Trainer - Brian Tabor


Brian Tabor

For an appointment, please contact Brian Tabor:
e-mail: brian@strongmadesimple.com
Phone: 619.940.4822
Website: www.strongmadesimple.com

Training Philosophy

Simple steps lead to great results.

"Everything should be as simple as it can be, but not simpler."
- Albert Einstein

Education

  • B.S.E Sports Science, University of Kansas
  • M.S. Exercise Physiology, San Diego State University
  • NSCA Certified Strength and Conditioning Specialist
  • HKC Hardstyle Kettlebell Certified Instructor
  • MovNat Instructor

Experience

  • 10 years coaching experience
  • 2010 North American Strongman 175# National Champion
  • Intern, Assistant Strength Coach, UCSD Athletics Department
  • Intern, Assistant Strength Coach, US Navy Tactical Athlete Program
  • University of Kansas Human Performance and Energy Balance Labs
  • Volunteer Assistant Strength Coach, SDSU Athletics Department
  • Instructor, Beginning Weightlifting, SDSU

Specialties

  • Small group training
  • Strength and Conditioning for Performance, Lean Muscle Gain, and Fat Loss
  • Kettlebell Instructor
  • Mobility and Flexibility Training
  • Developing goals for long term success and overcoming barriers

Video Transcript

Squat Tutorial

Video Disclaimer
Not all exercises are suitable for everyone. This or any other exercise program may result in injury. Any user of this exercise program assumes the risk of injury resulting from performing these exercises. Always seek the advice of your physician or other qualified health provider before starting an exercise program.

Aztec Recreation Center, Associated Students/SDSU
Brian Tabor, NSCA Certified Strength and Conditioning Specialist

Hey, Brian Tabor here at the Aztec Rec Center. Today we're going to go over a quick tutorial of squatting. Squatting is probably one of the most beneficial exercises that is also the most under-utilized exercise here at the Rec Center. So we're going to go through a quick how-to, starting with the basic body weight squat, moving into a goblet squat, which is very simple and easy to start with. And then we'll move to some regular barbell variations with the front squat and the back squat.

Alright I'm here with Carlyn. Carlyn's going to be our squat model for the day so she's running us through step by step how to do it and I'm just going to kind of coach her through it here. Carlyn what I want you to do is first off step shoulder width apart with your feet, very good, and your toes are pointing outwards just ever so slightly already. From here, you're going to brace your abdominal muscles, you're going to brace your lower back, start keeping these muscles tense and tight. Very simply we're going to initiate the movement by breaking at the hip or bending at the hip, pushing it back and sliding down between the knees. As you come down, you want to spread the knees apart so they stay over the toes, and this bottom position here, she's all the way down parallel, needs to keep her chest up a little bit more, you can put your elbows between your knees. This is a bottom position of the squat. This is excellent right here, the weight is flat over her foot, so it's not directed more toward the toes or the back, so she's evenly distributed. And she's simply going to squeeze from the hips, squeeze the glutes, and push you right up out of the hole of the squat.

That's it. It's very simple. Main thing is bracing the mid section and pushing the knees out so you come between each time.

Alright we're going to take a next step from the body weight squat and move into something a little bit more challenging. We're going to add a load to the squat so we start using an extra weight. We're going to start with just a dumbbell instead of a barbell today. This is a little bit easier to use and keep that good squat form. And for people that are uncomfortable having a heavy bar across their shoulders, this is a lot simpler fix for that. So, she's going to start off and hold the weight by one end, with both hands like a goblet, hence the name, from this position it's just the same as a regular body weight squat. You're going to break at the hip, come down, keep coming between the knees, in the bottom position, and she's just going to move right up by squeezing the glutes all the way through.

Okay, we're going to be moving into the front squat now. The front squat is a great exercise to follow up the body weight squat and goblet squat with, once you're comfortable. The nice thing about the front squat is the bar is still just loaded across the front of the body, so the load to the front keeps the chest up and keeps us in a nice upright position. It's a little bit easier to move into than the back squat right away.

Carlyn's going to go ahead and start off here. She's going to make sure she gets her shoulders up underneath the bar, she's going to grasp the bar with arms overlapped, and her hands on the bar. This keeps pressure from the bar off the neck. She's going to brace her abs, press up on the bar, and step back with two or three steps. That way we can get into our set position right away and not waste a lot of energy. Her feet are already pointing outward, and she's tightening the mid section, she's going to break at the hips, start moving the hips back, all the while keeping the elbows up. We don't want to let the elbows drop from the bottom position, sometimes it's a good idea to think about driving the elbows back into the top position. This keeps us from flexing or rounding over and keeps our back in a safe posture. Once you're finished, you're just going to walk it forward into the uprights, once it hits the up rights you're already in the hook and you can set it down.

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