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The Ultimate Guide to Fixing the Squat Butt Wink

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...
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The Best Tips for Fixing Your Toes To Bar Technique

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...
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The Best Fitness Apps

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...
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THE BEST HIP IMPINGEMENT STRETCHES

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...
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The Best Suspension Trainer Rehab Exercises

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...
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Ultimate Guide to Improving Your Overhead Squat

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...
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The Best Exercises to Get Your First Pull-Up

An athlete getting their first unassisted pull-up is a significant accomplishment. For many, it takes months or years of training to build the strength to get their chin over the bar finally. For others, they spin their wheels, never making enough progress. The three steps have worked time and time again to help HUNDREDS of athletes we’ve worked with accomplish...
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How to Return to Deadlifts After Back Pain

If you’ve had an episode of intense low back pain, you know how scary dealing with that can be. Quite often, athletes are given poor advice when it comes to rehabbing their back. This leads to them feeling fragile and scared to return to the activities they love. The most frequent exercise I’m messaged about is the deadlift after low...
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The Best Drills for Improving Handstand Mobility

If you want to maximize your performance with handstand pushups, walking, and other variations, it is crucial that you have great handstand mobility to get into optimal positions. Many athletes lack the necessary mobility, and as a result, their performance is hindered. Here’s what you can do to get better…   View this post on Instagram   A post shared...
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