Exercises

blood flow restriction trianing for athletes

27 Apr Blood Flow Restriction Training for Athletes

Posted at 13:11h in Blog, CrossFit, Exercises, Injury Prevention, Lower Body, Mobility, Physical Therapy, Upper Body by zlongdpt

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...

24 Mar Fixing The Squat Butt Wink

Posted at 04:00h in Blog, Core, CrossFit, Exercises, Injury Prevention, Lower Body, Mobility, Physical Therapy by zlongdpt

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...

16 Mar The Best Exercises for CrossFit Shoulder Pain

Posted at 08:00h in Blog, CrossFit, Exercises, Injury Prevention, Physical Therapy, Upper Body by zlongdpt

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...

16 Feb Strict & Kipping Toes To Bar Variations for Performance

Posted at 14:32h in Core, CrossFit, Exercises, Mobility by zlongdpt

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...

09 Feb The Best Blood Flow Restriction Bands and Devices

Posted at 08:00h in Exercises, Injury Prevention, Physical Therapy by zlongdpt

The Best Blood Flow Restriction Bands I am frequently asked about the best devices for performing blood flow restriction training. As with any trend in the fitness world, many manufacturers have designed blood flow restriction products recently. Like most fitness tools, the best device is highly...

02 Feb The Best Quad Strength & Hypertrophy Exercises

Posted at 06:15h in CrossFit, Exercises, Injury Prevention, Lower Body by zlongdpt

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...

19 Jan Squatting with Long Legs – Strategies for Better Form!

Posted at 15:13h in Blog, CrossFit, Exercises, Lower Body, Mobility by zlongdpt

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...

05 Jan The Best Landmine Exercises for Strength & Hypertrophy

Posted at 14:58h in Blog, Core, CrossFit, Exercises, Lower Body, Mobility, Physical Therapy, Upper Body by zlongdpt

Having a variety of exercises to choose from is important not only for continual performance increases but also for mental breaks from always doing the same old moves. One of my favorite tools for changing my training up is to incorporate landmine exercises into my...

01 Jan Plank Variations – The Best Drills for Building Serious Core Strength

Posted at 18:00h in Core, Exercises, Injury Prevention by zlongdpt

Front and side planks are great for teaching core positioning and beginning to develop strength. But quickly they become more of an endurance exercise than a trunk & core strengthener. If you want to build serious strength, then you are going to need to up...

01 Jan Is Blood Flow Restriction Training Safe?

Posted at 18:00h in Exercises, Physical Therapy by zlongdpt

Blood flow restriction training has emerged in the fitness and rehab worlds as the latest modality to help patients get their strength and muscle mass back faster than ever. A huge amount of research has shown that hypertrophy (muscle mass) gains can be achieved at...