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The Best Drills to Improve Your Kipping Pull-up Mechanics

The kipping pull-up is often a polarizing debate in the fitness community. I’ve written about this many times, and my viewpoint is that when done properly, the kipping pull-up is a good upper body pulling plus conditioning exercise (read this article for more). The shoulder strength & control that is developed from a technically sound kipping pull-up is great, BUT...
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Can I CrossFit After a SLAP Tear?

One of my favorite diagnoses to treat in CrossFit athletes is SLAP tears. Quite frequently, athletes have been told their only option is surgery. But, many athletes with SLAP tears in their shoulders can successfully rehab back to full shoulder health and performance without needing to go under the knife. Skipping an often unnecessary surgery saves athletes from months of...
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How to Fix Shoulder Pain With Kipping Pull-ups

One of the most common problems I treat with CrossFit athletes is shoulder pain with kipping pull-ups. This injury can happen for several different reasons, as I discuss with my Performance Plus Programming partner, Pamela Gagnon. For athletes struggling with Kipping mechanics, join thousands of athletes that have improved their strength and form on our Lats to Fly program! Common...
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When Can I Squat After Shoulder Surgery?

One of the first questions that CrossFit, power lift, or Olympic weightlifting athletes ask me after a shoulder surgery such as a rotator cuff or labrum repair is “when can I squat after shoulder surgery?” With many shoulder surgeries, the shoulder position required to get set up in a back squat position can be challenging. The shoulder must move into...
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Sit Squats for Better Squat Control

Originally posted on OnwardCharlotte.com VIDEO TRANSCRIPT OF SIT SQUATS: Today, I’m going to talk about the one squat variation that you should have all of your clients do, and that is the sit squat, which is a relatively simple looking squat variation, but it really works individuals across a broad spectrum to address their specific needs. I use the sit...
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Heart Rate Variability For Athletes

In recent years, the fitness world has been slowly adopting the trend of measuring heart rate variability (HRV). HRV is a means of assessing an athlete’s readiness to train and overall recovery. But is it useful? And how do we measure HRV? Let’s discuss… Heart rate variability is a measurement of the variation that naturally occurs between individual heartbeats. When...
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THE BEST HAMSTRING FLEXIBILITY EXERCISES

Before discussing hamstring flexibility, we need to talk about testing hamstring flexibility. Many athletes believe their hamstrings are tight. But, often they have all the hamstring flexibility they need to perform all of their sporting activities. If an athlete passes the following tests, they do NOT need to work on hamstring flexibility. Unless they participate in sports requiring extreme hamstring flexibility...
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The Best Dead Bug Variations You Need To Try

Note from Zach: Huge thanks to Kelvin King for writing this article. Kelvin has a ton of amazing exercise variations, like the dead bug exercises he shows below. Be sure to follow him! A little rant: I love dead bugs.  However, their relationship to specific sports performance has not been fully tapped into. The transferable skill of dead bug variations will...
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An Intro to Body Tempering

Body tempering (BT), invented by power lifter Donnie Thompson, has gained lots of popularity in the fitness world in the last few years. So what is BT? Does it work? How does it work? Let’s discuss…. What Is Body Tempering? Body tempering is a form of soft tissue mobilization performed by rolling weighted cylinders across muscles and joints. Think of...
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