Spinal Bracing for Lifting Weights More people than ever are squatting and squatting often. Whether for performance or personal goals, many have become focused on improving their squat, and, quite honestly, I don’t blame them. spinal bracing  When the goal is to load more weight on the bar and move it as efficiently and safely as possible, creating stiffness and rigidity...

The squat is the king of all exercises, unrivaled in its ability to build explosive hip strength, power, and develop athletes. But many athletes develop hip pain during squats making performing them near impossible. And when they seek treatment for this, they’re commonly met by medical professionals who don’t understand squat mechanics and waste time on treatments to address hip...

Eccentric Isometrics might be the best technique you haven’t heard of in the strength & conditioning world. They also have a great role in rehab as well. Learn how they can be used to improve your movement, strength, and hypertrophy. I learned of eccentric isometrics and immediately began implementing them into my programming – and knew right away that eccentric isometrics...

Core stability is the key to unlocking an athlete’s optimal performance potential. Without it, forces cannot be efficiently transferred from the lower body to the upper extremities. The Dead Bug exercise is commonly thought of as a remedial core exercise best used in wimpy rehab programs. But, the Dead Bug can be one of the most effective movements you can...

Thoracic spine mobility is vital to optimal performance and execution of the overhead lifts, such as the snatch or overhead squat. But proper mobility requires more than just stretching the joints. It demands active control and stability throughout the full range of motion.  Use the following drills to not only improve your thoracic spine mobility but to help you own your...

Muscle Up Series Part I – Framework Movement Circuit The muscle-up is a complex skill requiring great strength, coordination, and flexibility. In part 1 of this series, Framework Movements are broken down with drills and progressions for all skill levels. These are to be incorporated into a quick and easy circuit designed to help you build a strong foundation for...

I’m joined by Dan Pope of FitnessPainFree.com to discuss the Sumo Deadlift High Pull safety and effectiveness. The Sumo Deadlift High Pull (SDHP) is an often controversial exercise.  Many believe the internally rotated, high elbow position at the top of the movement to be a dangerous position. And they claim that can damage soft tissue structures. Sumo Deadlift High Pull Safety You...

Rhabdomyolysis is a rare medical condition that can result from intense physical exercise. When “rhabdo” occurs, severe muscle damage leads to the release of skeletal muscle contents into the plasma and can lead to serious medical problems, including death. While many fitness certifications address the need to screen for rhabdo, little information is available on getting back to CrossFit and...

Shoulder Internal Rotation ’s Impact on the Athlete and Fitness Shoulder internal rotation (IR) mobility is one of the most commonly restricted motions I see in fitness athletes. It is also one of the least self-treated areas by athletes. For the weightlifting/CrossFit populations, limited shoulder IR not only puts the shoulder at a potentially increased risk of injury, but it...