Youre only as strong as your weakest link. Core muscles are responsible for stabilizing the spine and pelvis as well as generating and transferring energy from the center of the body to its extremities. Developing core strength and stability enables you to maximize power output and perform complex movements that require coordination, balance, and technical … Read more
Here are few front squat grip variations. I dont always have clients front squat until certain prerequisites are met or just dependent on their goals. If the goal is something like olympic lifting then Im going to want them to achieve a full front rack position. If they dont have the the lat and/or thoracic … Read more
Unilateral work is important for overall strength development and longevity purposes. A solid strength program will always have some sort unilateral work programmed in for general strength or in your off season competition strength sport/sport. . . Bulgarian split squat is a great addition to your program as it builds single leg strength while challenging … Read more
Sally, a highly competitive and highly ranked-ultimate frisbee player came to me for help after spending 2 years in pain and no progress after seeing multiple chiropractors and physical therapists. It was clear we all agreed she had some major patellar tracking issues (knee cap moving away laterally) and was causing her excruciating pain. It … Read more
The primary goal of the dead bug is to strengthen the core and improve anterior core stability all while minimizing pressure on the low back. This movement is also a great drill for realizing and correcting excessive anterior pelvic tilt. Performing this exercise on the floor not only provides stability, but feedback that you can … Read more
Before beginning the olympic lifts my client has to have certain prerequisites in place before earning the right to do them. I require those to have a good understanding of back squat, deadlift, front squat and strict press. You should also have decent shoulder, thoracic and ankle mobility . . . . Once those prereqs … Read more
Want to keep progressing in your strict press strength? You got to overload the strength curve! Try using microplates/fractional plates to do so. If youre following a program that uses linear progression then you will likely need to use them as it calls for adding weight each week. Using 2.5 #s can be a HOOGE … Read more
Scapular Control If I were to choose one thing that I would want a client to really understand when it comes to body awareness its….scapular control. It is EVERYTHING to all body weight, pulling, and pressing movements . It also tends to get impinged and tight with poor motor control over time. Tight upper traps … Read more
If you have trouble squatting and reaching below parallel then your ankle mobility may be a limiting factor. Stiff ankles also means it could potentially lead to planter fasciitis , Achilles, and knee issues down the road. The foot, ankle, and knee go hand and hand. More on a future post. I like to think … Read more
There really arent much videos out there talking about how to properly put these on so I thought Id go over it. The videos out there are typically done the first way which does absolutely nothing for support in your wrist. So when youre bench pressing, strict pressing, etc and you decide to use wrist … Read more