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Five Keys to Great Toes To Bar

The toes to bar can be one of the more frustrating skills for fitness athletes to develop. This movement requires a combination of strength, coordination, and mobility. Lacking in any one of these areas makes performing the toes to bar much more difficult and will either prevent an athlete from being able to do a full T2B or rob them...
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How To Continue Training When Injured

If you’ve spent any significant time working to push your performance to the next level, you know that an occasional tweak will happen that creates some soreness with exercise. Usually, these tweaks though are nothing to worry about, and training can continue as normal. But what can you do when a more significant injury occurs? After months or years of...
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Get Your First Pistol Squat With This Exercise Progression!

Get Your First Pistol Squat For some athletes cranking out reps of pistol squats is no issue. But if you’re reading this, you are not likely in the lucky group of athletes. Instead, the combination of strength, balance, coordination, and mobility required for the pistol squat makes this a frustrating exercise. This pistol squat progression will help you improve both...
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The Best Handstand Pushup Strength Progression

Handstand Pushup Strength Progression Building to your first strict handstand pushup requires a considerable amount of strength and balance. You will need to get comfortable being inverted while building strength in the triceps, shoulders, pecs, and back muscles. Here is a basic guideline to learning the strict handstand pushup against a wall. Our 4-week Handstand Pushup program has helped hundreds of athletes...
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Strength Training with Lower Back Pain

If you’ve trained hard and worked to push your performance to the next level for any extended period of time you know that the occasional tweak of a muscle or joint is inevitable. But when it comes to a tweak in your back many athletes tend to become more concerned than other areas. Continuing to remain highly active as your...
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Strict Muscle-Up: Foundations & Positioning

Are you ready to get your first strict muscle-up on rings? There are a few essential techniques that will put you in optimal positioning for the movement. Gymnastics expert Pamela Gagnon discusses what you need to do with your grip, torso positioning, and pulling positions in this video. Dr. Zach Long also breaks down the most critical mobility component you need...
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The 8 Best Snatch Mobility Movements

The snatch is the fastest of all weightlifting movements. But, it is also the most mobility demanding exercise. Many athletes struggle with this movement due to their inability to get into good positioning. The following exercises are our favorite to improve your snatch mobility and get you lifting more weight! For a complete program designed to improve your mobility for...
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Add More Toes To Bar Reps With This Progression

Are you stuck in a rut with your toes to bar? Do you have to continually reset for each set of T2B? Or maybe an awkward swing that is stopping you from stringing a few together in a row? If you can do singles, but still can’t string a few or more together, then this toes to bar progression will help...
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The Best Drills for Improving Squat Depth

Working on improving squat depth can be a long and frustrating journey. And while there are lots of available information on different mobility drills, it can be difficult to determine where to start. Often, I see athletes working a variety of random movements with no laid out plan for improving squat depth. For example, they are stretching their hips because...
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