You Should Do This: Single Leg Deadlift with the Angled Barbell

Just About Everyone Should Deadlift.  I mean, they're pretty much the epitome of a "functional" exercise. Like, ya kinda gotta pick stuff up off the ground. But deadlifts with the straight bar can be the DEVIL. Yes, IF you do them with correct technique you'll be ok. IF you have proper: Mobility Bracing Muscle activation Strength TECHNIQUE You'll be ok. But what happens when you don't have perfect technique, like when you're not qualified to do the lift or fatigue sets in? Truth is, there is a HIGH possibility of: Bad SH@T Happening And unlike some other lifts, when Bad Sh@t Happens in the straight bar deadlift there typically … [Read more...]

2018 Coaches Conference Review

CEU's Everyone in the fitness world knows what CEU's are. They're those things that, much like a ninja, creep up on you silently then strike you down. For the uninitiated: CEU's= Continuing Education Units No matter the certification, you'll need em to keep it. CEU's are: Education: so you stay on top of your knowledge and skills and remain active in the community Revenue stream: for the certifying agency The 2015-17 NSCA Recertification Period: AKA My Time of Dying In the pre kid period, CEU's were of no consequence. I always had so many, so early it was just a matter of report them and send the money. Not So Fast My Friend Then kids … [Read more...]

New Year, New You? Why Your Resolutions are BS and WILL FAIL.

So ya got ya some "Resolutions" Resolutions Defined: a firm decision to do or not to do something. Things like: Eat better Exercise more Read more Listen more Be a better (insert: father, husband, wife, friend) Sleep more Sleep less Be more present But lets face it, it's all bullsh@t and you know it. I don't want to be the buzzkill in the room but your resolutions are gonna fail. Don't get mad at me, get mad at all the failed resolutions made each year. Why Do We Fail Ourselves? It's really pretty simple. Does the calendar turning to Jan 1 fundamentally change who you are? It Doesn't. And that's why you fail. "it's … [Read more...]

“I Overpronate”: No, You COLLAPSE

Some people hate feet. Some people like feet. Some people REALLY love feet. And (for the most part) we all have feet. That's really cool, cause they're REALLY important. Whats So Great About Feet? In the way-way back time, before shoes, feet are how we interacted with the world around us. Feet were the INSTANT feedback mechanism. Changes in terrain, slope, pitch, textures etc. ALL that information was taken in via the feet. But alas, we f-cked up. As we became desk bound and lazy we looked for comfort over function and stuck these pillows on our feet and subsequently F-ed one of our PRIMARY sensory input mechanisms. Thanks Nike Athletic … [Read more...]

You Should Do this: Kettlebell Figure 8

These are Kinda BRUTAL Like they can get really hard, really fast... Hard Where?  Hard All Over. This exercise was popular for a minute a few years ago, but you don't hear about it much anymore. I guess cause it's kinda F-ing hard, takes your breath away, makes your whole body burn and you sweat instantly. Why Do Kettlebell Figure 8's? Cause they hit EVERYTHING at once. Literally: Core (all of it) Upper Back Shoulders Quads Hamstrings Glutes They all get hit pretty hard. Why Else (the Real, Real Reason I use them): The Kettlebell Figure 8 (when done correctly ie. not all slop city) forces you to CONTROL movement, in an ATHLETIC … [Read more...]

You Should Do This: Chest Supported Dumbbell Row

Can you pinch your shoulder blades together? No, Your WHOLE shoulder blades...top to bottom, equally, so they are relatively flat against each other in the back? If it's just the top portion and you look like this: Nahhhh, man, no good. It should look like this: Can't do that? Don't worry, you're not alone. Sit like a sack of shit Desk Jockey all day and you're not going to have very much of the stand ya up muscles. Truth is: "You Can Never Have Too Much Ass, Abs or Upper Back" Most folks have sh@tty upper back development and scapula movement. Annnnd it's a wonder why we have so many neck and shoulder issues.... Am I Right???? So We Should … [Read more...]

You Should Do This: Double Kettlebell Racked Front Squat

Q: Why do Double Kettlebell Racked Front Squats? A: Cause you hate yourself.... Personal Opinion: These are the hardest F-ing Skwaats in the world. And they might be the best. This is paraphrased: These FORCE you to "lock down" the core in a way that no other squat does. And in a world full of duck butt lumbar hyperextension/ overarching and butt wink these are one of the best instant remedies for BOTH of those. Why? Cause to handle the bells well you MUST stay in a perfect NEUTRAL spinal position which means the core is 100% activated and acting as a corset... You know, the way the core is meant to work? Because you're spine and pelvis are … [Read more...]

Virtues Of The Sled.

CrossFit didn't invent the sled. But they sure as hell made it popular. I first heard about sled dragging from reading ancient T-Nation and Westside articles. Like most things "strength" today, Louie and the guys at Westside were dragging sleds LONG before just about anyone else. It seemed like any problem you had: Fat Out of Shape Weak You'd get the "shakes" when you would get under a squat bar All of these things were,cured by copious amounts of sled dragging, according to this mad man: https://youtu.be/U_qkB5905FU This is NSFW I still don't know how the hell dragging a sled, no matter how much weight is on it, can stop you from shaking … [Read more...]