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Dead Bug 2.0: The Best Advanced Variations

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...
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Five Advanced Thoracic Spine Mobility Drills

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...
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How to Get Your First Muscle Up : Your Ultimate Plan

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...
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Sumo Deadlift High Pull Safety, Effectiveness, & Fixes

I’m joined by Dan Pope of FitnessPainFree.com to discuss the Sumo Deadlift High Pull safety and effectiveness. The Sumo Deadlift High Pull (SDHP) is an often controversial exercise.  Many believe the internally rotated, high elbow position at the top of the movement to be a dangerous position. And they claim that can damage soft tissue structures. Sumo Deadlift High Pull Safety You...
Featured image for “Shoulder Internal Rotation: A Key Mobility Piece for Performance and Injury Prevention”
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Shoulder Internal Rotation: A Key Mobility Piece for Performance and Injury Prevention

Shoulder Internal Rotation ’s Impact on the Athlete and Fitness Shoulder internal rotation (IR) mobility is one of the most commonly restricted motions I see in fitness athletes. It is also one of the least self-treated areas by athletes. For the weightlifting/CrossFit populations, limited shoulder IR not only puts the shoulder at a potentially increased risk of injury, but it...
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Your Don’t Have Tight Hip Flexors – A better fix

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...
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Top Glute Strength Exercises

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...
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The Truth About Squat Depth, Injury Rates & Knees Out Cue

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...
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Top Five Thoracic Mobility Drills to Improve Your Overhead Pressing

Thoracic mobility is one of the most important areas for range of motion in the fitness athlete. The thoracic spine plays a huge role in keeping the shoulders and the lumbar spine working properly, and pain-free. To test thoracic spine mobility, I look at the rotation range of motion in each direction. This lets me know if there is a...
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