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Blood Flow Restriction Training for Athletes

Blood Flow Restriction Training Authors: Nicholas M. Licameli (@nicklicameli), DPT & Nicholas Rolnick, DPT (@thehpm) – The BFR PROS (@thebfrpros) If you’ve landed on this page, you’ve likely already read about how blood flow restriction (BFR) is rapidly growing into the mainstream as both a fitness and rehabilitation tool to accelerate performance & recovery. If not, we encourage you to...
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The Ultimate Guide to Returning to CrossFit Postpartum 

I’m excited to have postpartum fitness specialist Christina Prevett MScPT, Ph.D. (c ) discuss the important topics you need to know prior to returning to CrossFit postpartum! Christina also runs TheBarbellMamas, which gives amazing training plans to pregnant and postpartum women! You are a Crossfitter. It’s what you love to do. You live and breathe the sport. When you get pregnant,...
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The Best GHD Exercises for Stronger Glutes, Hamstrings, and Lower Back

The Glute-Ham Developer (GHD) often sits in the corners of gyms collecting dust and serving as a coach rack. But this is one of the most valuable pieces of equipment for building posterior chain strength and endurance. If your low back, glutes, and hamstrings need extra work, try these different GHD exercises in your programming! For more great accessory exercises,...
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Fixing The Squat Butt Wink

The squat butt wink is one of the most well known of all squat movement faults. If you haven’t heard of butt wink before, it is the term used to describe the excessive rounding of the lower back as an athlete drops down into the bottom of the squat. This puts the body in a sub-optimal position for developing and...
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The Best Exercises for CrossFit Shoulder Pain

In my last article, I discussed what I believe to be the six most common causes of shoulder pain in CrossFit. To review, usually, shoulder pain results from doing too much volume or too high of skills for what that athlete is prepared for. As a result, the soft tissues of the shoulder get overloaded and become irritated. The following...
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The Most Common Causes of CrossFit Shoulder Injuries

With any form of intense training, the occasional injury happens. CrossFit is no exception to this. While research has repeatedly shown that CrossFit injury rates are not higher than other forms of recreational fitness activities, we have seen multiple studies agree that the shoulder is the most commonly injured area. If you are dealing with shoulder pain, understanding the most common causes of CrossFit...
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Strict & Kipping Toes To Bar Variations for Performance

Understanding the differences and progressions between strict and kipping toes to bar variations can help you identify which movement is most efficient for you to perform in a workout for time. Pamela Gagnon breaks down three T2B variations for you to work on! For those needing more help with their T2B form, our Toes To Bar Overhaul plan is designed...
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The Best Quad Strength & Hypertrophy Exercises

In the lower body, the glutes tend to get all the love. From strength coaches to the medical world, we all focus on improving glute strength for performance and rehab. But the quads are also vitally important to your athletic performance. When your legs need some extra work, the following exercises are my favorite quad strength & hypertrophy exercises. First,...
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Squatting with Long Legs – Strategies for Better Form!

Squatting with long legs can be very difficult. The length of your thighs impacts body positioning making hitting full depth more difficult than it is for shorter-legged athletes. But with a few simple adjustments, we can often rapidly improve positioning for better squat mechanics. Watch the following video for 3 great tactics to help improve your squat if you’re struggling...
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