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...

Your Don’t Have Tight Hip Flexors More than any other area in the body, athletes regularly tell me that they have tight hip flexors or pain in their hip flexors. Commonly this has been something they’ve self-diagnosed after watching a youtube video or reading a blog. Or maybe they’ve had a physical therapist, chiropractor, or massage therapist diagnose tight hip...

Sub-optimal glute strength is one of the most common faults I see in athletes. This can lead to a host of injuries as well as decreased performance. We’ve previously discussed using the push press as a test of the hip (glute) versus knee dominance in athletes. Analyzing an athlete’s movement while doing high rep push press’s will show their default...

The Truth About Squat Depth Here’s what you need to know Simply said, our Western society has lost the ability to squat. And no, just because you participate in CrossFit doesn’t leave you exempt from this list.  You are just as, if not more, likely to be injured during squat emphasized movement than nearly any other athlete. It’s generally accepted that knee...