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...

The pistol squat is a challenging bodyweight strength exercise. It not only requires strength but significant control and mobility. Quite often the extreme mobility demands of the pistol squat are overlooked. So, we will start with the most commonly limited mobility deficits for the squat and then discuss a progression of strength exercises you can use to build up to...

Without a doubt, the most common complaint I hear from athletes is that they have “tight hip flexors”. Most of the time they’ve spent months stretching and foam rolling with no effect. Most of the time, performing combinations of core strength, hip flexor strength, and loaded mobility drills create far more significant and permanent changes than what they’ve been wasting their...

In sports and fitness, the ability to get your body into proper positions is incredibly important to properly executing movements with efficiency to maximize performance. Fortunately, most athletes and coaches understand this principle and are programming mobility work with the hopes of improving their performance. BUT more often than not, the mobility work they are using isn’t good enough to...

A hamstring strain can be one of those stubborn injuries that far too often become recurring injuries or a more chronic strain. Their high rate of recurrence is usually due to a lack of careful rehabilitation and training following the injury. If you are experiencing chronic hamstring strains, there is a specific and well-understood way to begin to exercise the...

Thoracic spine mobility is crucial to overhead lifting and mobility and one of the most commonly limited areas in the fitness athletes that I work with. Here are my favorite drills to improve the mobility of the upper back. For a done-for-you thoracic mobility program, check out our Thoracic Mobility Overhaul program that has helped hundreds of athletes unlock their mobility!...

Hip mobility is crucial to the fitness athlete wanting to perform optimally. When working on mobility, we want long-standing improvements in hip joint mobility that also translates to improved performance. And that’s exactly what you’ll get with these eight hip mobility drills. If you want a done-for-you hip mobility program, check out our HIP MOBILITY OVERHAUL. This is a four-day...

achieving a solid overhead position won’t be possible making overhead pressing, snatches, overhead squats, and efficiency suffer. Far too often, athletes waste time foam rolling and performing band distraction drills that only temporarily improve their range of motion. Then the next day they must repeat the process again, never seeing the long term improvements they want in their performance. The...

The front rack can be a very challenging position for many athletes to get into. And without a solid front rack, the Olympics lifts, front squats, and even overhead pressing become significantly harder to perform. Then, with repeated workouts involving those movements, pain begins to creep in making the rack position even more difficult. Quite often pain begins in an...