A common debate in the health & fitness world revolves around the need for and usefulness of weightlifting belts. You’ll far too commonly hear arguments that weightlifting belts will “weaken your core” or “isn’t functional.” But if you look at most elite lifters in strength sports, you’ll always see them wearing a belt during maximal lifts. So what’s the truth...

Kettlebell Exercises to Bulletproof Shoulders Transcript Hey everybody, Zach and Pamela from performaneplusprogramming.com and today, we’re talking about our four favorite kettlebell exercises to work on building healthy shoulders. Bottoms Up KB Press So the first exercise we’re gonna work on is going to be a half kneeling bottoms-up kettlebell press. So Pamela’s gonna drop down to the bottom of...

The lower back is one of the most injured area of the body in fitness athletes. If you’re tired of back tweaks, or simply want to get ahead of them in the first place, then the following video will show you three of the best lower back prehab exercises. For a proven back strength & prehab accessory plan, check out...

Improving hip internal rotation can often be a challenging area of your mobility to regain. But opening up hip internal rotation range can often pay huge dividends in improving your squat depth and reducing hip pain or femoroacetabular impingement for many individuals. If you are unsure of your need to improve your hip internal rotation, use the following test to...

How to Perform the Spanish Squat In this video, we’re going to talk about perfecting your Spanish Squat technique so that you get the most emphasis on your quads during this squat exercise variation. The Spanish Squat is a great exercise for those rehabbing knee injuries as it builds quad strength but without a lot of load on the knee...

Belt Squats are a fantastic squat variation where the resistance is attached to a belt around an athlete’s hips so that the load stays on the legs with minimal spinal loading. In this article, we’ll discuss the pros and cons of different options for performing belt squats. First though, let’s cover why athlete’s might want to incorporate belt squats in...

In this video, we’re talking about the best exercises for a bulletproof back, that is exercises that build a stronger spine. For more, please be sure to check out our Bulletproof Back Builder accessory program! The low back is typically overlooked when we’re talking about sports performance and helping to improve moves like your squat and your deadlift. We so...

A common expression among various fitness circles is “there’s no such thing as overtraining, just under-recovering”. Regardless of your stance on the topic of overtraining it warrants further discussion. For instance, an individual may experience all the symptoms of overtraining but simply not be getting sufficient sleep to support their recovery. Once sleep is corrected, their performance will return to...

One of the least discussed components to an athlete’s workout programming is the workout warm up. This piece of your workout will get your body prepared for optimal performance and should not be ignored. In this article, I’ll outline how athletes should structure their workout warm up and then share several examples of warming up for specific movement patterns. Workout...