Isochain 6x6: Week 1

Since this is my first week of 6x6 in a while, I decided to review the cues for each of the chosen exercises:

Zercher Squat - mimicking double kettlebell front squat

• Feet turned slightly out, just enough to accommodate the elbows.
• Chest up
• Do not collapse knees inwards

Shoulder Press - mimicking double kettlebell shoulder press

• Pull up kneecaps
• Protract the scapula to protect the shoulder
• Squeeze glutes
• Squeeze abs

Seated Row

• Shoulders rolled back
• Squeeze abs to eliminate curving of the lower back
• Straighen legs - don't have to be perfectly straight but pushing the feet helps generate whole body tension
• Pull bar towards stomach

One thing that will be different with my 6x6 training in 2023 is my shoulder press. In 2022, I tried different ways of standing and body positioning. I'm confident that consistent adherence to these cues will produce more consistent results.

Good first week of 6x6. I already beat my 1-rep max scores in the Zercher Squat and Shoulder Press.