You Should Do This: Pallof Press

Core, Core, Core, You need it, preferably LOTS of it. But just having ABZZZ isn't enough. You need a core that actually works. A core that STOPS, instead of creates or allows movement through the lumbar spine. The "core" must create,  as Dr. Stu McGill puts it, "Super Stiffness" *this in NOT an ED commercial...But his lab did do this study. So sit-ups, crunches, Russian twists, these things, all out. And "Anti- Core", exercises that "BRACE" the spine against movement is all in.... Ribcage Down, Hips in Neutral: The Cylinder Position Here's the short: Use your "core" to create a stable platform not your lower back. Jamming your L4, L5 and … [Read more...]

Its Working Out, But it Ain’t Doing Sh@t For Your Game.

Training is Exercise With Performance Outcomes in Mind.... Working out is Exercise With Health Outcomes in Mind.... From a distance they look the same, but there is actually a world of difference. Here's the truth: 95% of people WORK OUT. And that's ok, hell, its probably preferable. It's a good thing to be in good health, and "fit" and feel good about yourself, able to walk up stairs without the need for a timeout, straight O2, or a good jolt from an AED. But it's not the end goal of TRAINING. <----hopefully its a nice fringe benefit  Training is exercise that is FOR something, an event, sport, activity. Don't be fooled by frequency, volume, … [Read more...]

You Should Do This: Cat/ Camel/ Cow, Whatever, Thoracic Spine Mobility

If You're Reading This You Probably Have Sh@tty Thoracic Mobility.. How do I know this? I'm not Yoda, Gandalf or even Harry Freaking Potter, But I am kinda like that kid (he's an adult now) from that Sixth Sense movie. You know, the one by M. Night Shamalama-ding-dong. The "I see dead people" kid. https://youtu.be/ZSNyiSetZ8Y Except, "I See "Sh@tty Posture" Fact is, too many of us sit, with our face in a computer or head hung down looking at a screen too often. <------understatement of the century. You're all slumped over, hanging off the ribcage. Do it long enough and you'll literally end up with this posture: Here's the … [Read more...]

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...]

“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...]