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...

Developing the strength and technique to perform kipping bar muscle-ups can be a challenging journey. Many athletes finally get to that point in their gymnastics skills development that they can perform the muscle-up, but they do so with the dreaded chicken wing fault. This is one of the most common faults in the BMU and it occurs when the athlete...

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...

In this video, we talk about shoulder pain with kipping pull-ups and muscle-ups and four of the most common things we see leading to people getting irritated shoulders during those movements. We also recently discussed this topic on the Performance Plus podcast! Shoulder Pain with Kipping Pull-Ups Issue # 1 – The Stiff Shoulder The first thing’s going to be,...

When discussing the thoracic spine (upper back), we often focus on the importance of mobility in this area. Limitations in upper back range of motion can have a huge impact on your overhead mobility, neck pain, and lower back health. But weakness of the thoracic spine is not commonly discussed. But if you are doing front squats, cleans, and deadlifts,...

Many athletes trying to push their squat weight up end up dealing with shoulder pain with squatting. While we don’t commonly associate the back squat with upper-body injuries, this is far more common than you might think. But breaking down your upper body mobility and addressing tightness can help alleviate this issue while you use other squat variations to continue...

We often think of nutrition, hydration, and mobility work in our preparation for sports. But how often have you considered your internal core temperature or ways to regulate that to improve your performance? Probably not very often. But, simple tactics like palm cooling have been shown to have dramatic effects in athletics. Let’s discuss how. Thermoregulation and Performance In the...

There isn’t a ton of information on the internet about how exactly to return to kipping pull-ups postpartum. There’s even less when we talk about other gymnastics movements such as toes to bar and handstand work. And of the information available, it is often put out by athletes that have had their first child and instantly consider themselves a postpartum...

Returning to CrossFit gymnastics movements postpartum can be a challenging process for many new moms. Of all the movements CrossFit athletes perform, returning to toes to bar postpartum is probably the most difficult to get back. If you have been looking for help returning to toes to bar postpartum you have probably already seen there isn’t a lot of information...