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The Best Drills to Improve Your Kipping Pull-up Mechanics

The kipping pull-up is often a polarizing debate in the fitness community. I’ve written about this many times, and my viewpoint is that when done properly, the kipping pull-up is a good upper body pulling plus conditioning exercise (read this article for more). The shoulder strength & control that is developed from a technically sound kipping pull-up is great, BUT...
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Can I Workout After a SLAP Tear?

One of my favorite diagnoses to treat in CrossFit athletes is SLAP tears. Quite frequently, athletes have been told their only option is surgery. But, many athletes with SLAP tears in their shoulders can successfully rehab back to full shoulder health and performance without needing to go under the knife. Skipping an often unnecessary surgery saves athletes from months of...
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How to Fix Shoulder Pain With Kipping Pull-ups

One of the most common problems I treat with CrossFit athletes is shoulder pain with kipping pull-ups. This injury can happen for several different reasons, as I discuss with my Performance Plus Programming partner, Pamela Gagnon. For athletes struggling with Kipping mechanics, join thousands of athletes that have improved their strength and form on our Lats to Fly program! Common...
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When Can I Squat After Shoulder Surgery?

One of the first questions that CrossFit, power lift, or Olympic weightlifting athletes ask me after a shoulder surgery such as a rotator cuff or labrum repair is “when can I squat after shoulder surgery?” With many shoulder surgeries, the shoulder position required to get set up in a back squat position can be challenging. The shoulder must move into...
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The Best Bar Muscle Up Assistance Drills

The bar muscle-up can be a difficult skill to master as it requires significant strength and coordination. Many athletes spend months working on learning the bar muscle-up with limited success or poor technique that rapidly falls apart mid-WOD. Gymnastics expert Pamela Gagnon has a number of tips for improving technique and exercises that will build your bar muscle-up specific strength and technique....
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How to Fix Rib Cage Flare During Overhead Lifting

Rib cage flare during overhead lifting is a common movement fault seen in fitness athletes. While it is not always an issue, quite often it needs to be addressed for better positioning as an athlete moves weight overhead. If you aren’t familiar with the term rib cage flare, it is another name for overextension of the spine. This usually occurs...
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The Best Shoulder Extension Mobility Drills

I previously published an article on BENCH PRESS MOBILITY. In this article, I outlined several of the key mobility areas to address to allow for proper bench press form. One of those areas was shoulder extension mobility, a commonly overlooked component of shoulder mobility that can impact not only the bench press, but also pushups, dips, and muscle-ups. Since publishing that...
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The Importance of Bench Press Mobility

Many fitness athletes think of improving their mobility for squats and overhead presses. But, few consider the mobility needs of the bench press. Although it doesn’t usually require as much mobility attention as those lifts, I often find mobility limitations in athletes that impact their ability to bench with optimal form. As with any movement, when wanting to improve the...
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Analyzing Strength Ratios for Improved Training

No two athletes are the same. And while we believe that in a group training setting all athletes will improve follow the same training, it is important to analyze each athlete individually as well to determine if large individual differences in performance warrants some individualization of programming. For example, if an athlete is working on a goal of performing a...
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