The term squat butt wink refers to an athlete’s low back rounding as they reach the bottom position of their squat. Often, this is considered a movement fault as some low back injuries can occur when the low back rounds under heavy loads. If you are dealing with squat butt wink issues, then there few treatment strategies that can help improve your...

The Toes To Bar exercise commonly performed in CrossFit can be a challenging skill for many athletes to develop. It may look simple but the combination of strength and technique required for efficiency is difficult. Understanding toes to bar mechanics will help you improve your technique. For those needing more help with their T2B form, our Toes To Bar Overhaul...

There are several fantastic fitness apps for your phone or tablet that can make your fitness journey (or that of your athletes) better. Over the past few years, I’ve used the following apps and highly recommend each of them. Important note: I’m a Mac user and haven’t verified these for their work with Android phones. The Best Fitness Apps On...

Hip impingement can be a problematic condition for individuals. It often limits their ability to participate in their sports and get activities of daily living done. At Onward Charlotte physical therapy, we treat a lot of individuals dealing with hip impingement pain. Also known as femoroacetabular impingement (with or without labrum tears), we use these three hip impingement stretches to...

If you lack a solid kipping foundation it will affect the efficiency of all skills that use the kip, such as pull-ups and toes to bar. The kip requires a combination of strength, coordination, and mobility. Lacking in any one of these areas makes kipping frustrating and halts progress in the skills that use the kip. THE TOP REASONS YOU...

For many athletes, the transition from holding a handstand against, to freestanding, and then ultimately learning to handstand walk can be a challenging progression. Handstand walking requires significant strength, coordination, and mobility to accomplish. Our handstand walk progression will help get you there! If you are ready to get serious about mastering handstand walking, our  Handstand Walking Program. This four-week...

When starting a training program, you rarely think about grip strength. You want to lift heavier, so you focus on improving your form and developing strength everywhere except your grip. But neglecting grip strength in CrossFit accessory work can significantly hold back your performance. Let’s bring this commonly weak area up to boost your performance! For those wanting a free...

In the musculoskeletal rehab, we’ve made huge strides understanding the importance of improving the strength of patients returning from an injury. But often we’re faced with the challenge of getting the right strength equipment in place. I’d love for every physical therapy, chiropractic, and athletic training facility to have barbells and kettlebells. But, I understand space and issues convincing management...

You walk into your gym and on the white board there it is…the overhead squat. While a few athletes will be thrilled to see this movement most of us won’t. The combination of mobility, strength, control, and coordination needed for this exercise makes it one of the most difficult for many CrossFit athletes.  But there is hope. With the assessments...