The Deadbug

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

Olympic Lifting Drill: Rock and Shrug/Catch

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

Using Microplates to Increase Strict Press

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

Deadlift Grip Variations

3 different types of deadlift grips to choose from: 1.) Double over-hand grip: This grip is great when working with lower intensities and high volume. However when working with very high intensities as you fatigue grip becomes a limiting factor. In which this case the barbell can slip through your hands/roll out. Your thumbs should … Read more

Thoracic Mobility and Lumbar Instability

If you have stiffness in the middle of your back (thoracic) then you’re likely going to have a tough time front squatting and doing overhead movements. Additionally, if you have mid-back stiffness it could contribute to other issues such as low back pain (one of the most common complaints in strength athletes/strength populations)—which could mean … Read more

Transverse Plane Movements

Rotations is such a basic human pattern that general strength programs or just many programs in general miss. If we moved more in ways the body was actually designed to do we would probably feel much healthier. Youre missing out on lots of power potential avoiding it. Multi-Planer movements are important for longevity in mind. … Read more

Glute Ham Raise

Do you even Glute Ham Raise, bro? Often performed by others using too much calf and/or back. When done correctly, its hands down the best way to get very strong hamstrings, in my opinion. Its one of the most challenging hamstring exercises to do and takes quite sometime to build up the strength to do … Read more

Hip Mobility

Mobility issues start happening when your body demands it in a particular movement but dont have that specific range available for use. The amount of mobility you need is largely dependent on your activity and your goals. For example, powerlifters/bodybuilders arent going to need much mobility for their sport in comparison to maybe an olympic … Read more

Tempo Pause Squats

Tempo pause squats are great for any stage of development—from beginner to advance. Even at a rehab stand point. Its a great supplemental exercise to the back squat to help build control, awareness,and confidence through the lift. It also helps strengthen weak points. If youre a lifter that tends to dive bomb on the way … Read more