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...]

You Should Do This: Dumbbell Lateral Raise

It wasn't that long ago that all things "Bro" AKA Bodybuilding or hypertrophy or as it's often put, non-functional hypertrophy related were shunned.. Dumbbell flys, Bicep Curls, Lateral Raises and the like, all persona non grada. They were "small" single joint exercises that didn't deliver much "bang for your buck".  And truth be told, as someone who preaches this, that philosophy is pretty much on point. Especially for the person who only has 2-3, 30-45 minute blocks to spend in the gym each week. If that's you, you're gonna get a LOT more outta "BIG" multi-joint lifts like Squats, Pushups, Bench Presses, and Deadlifts. But what if you've got more … [Read more...]

Yes, I Do Cardio AKA The Heart is a Dumb Muscle

The heart only knows one thing: How much stress the body is under. That's it, nothing more. It's only responding and adapting to the signal(s) its given. So think about it.... Do you really need to do this [insert miserable cardio modality here] ???? The answer is no. The ONLY THING YOU NEED TO DO IS MANIPULATE YOUR HEART RATE TO GET THE DESIRED RESPONSE. The modality you use is of no consequence. What's that got to do with anything? Well, a lot of my peeps ask me, Do You Do Cardio? Yes, I try to get it in 2 times a week. I primarily use "cardio" to improve cardiac output and recovery. I'm not trying to push my max heart rate, or … [Read more...]

You Should Do This: Plate Resisted Dead Bug

"Roll the belt buckle to the chin.." "Push the bottom rib into the abs...." I say those about 50 times a day. Why? It's all about the Open Scissor position. It's no good. But its the default for lots of people. Instead of using the "core" to brace against the forces, this default makes you Instagram famous uses the lumbar spine and pelvis, driving into each other, to buttress forces. In a perfect world we want a neutral scissor position. The neutral scissor is just the "Pillar" or "Cylinder" position, nothing new. Core Control: You don't want excessive lumbar movement, flexion (rounding) or arching (extension). We need to be able to put the … [Read more...]

You Should Do This: Band Snatch

The Band Snatch Is Super Cool and Neat-O The Band Snatch has two strengths: 1: It's easy on the shoulder joint for almost everyone. 2: It'll fry your shoulders in the process. All three heads, front, medial, rear delts will all get swoled up. Plus, I stole it from Shelby Starnes, and he's super jacked, so it must be good. You should do it. Checklist:  Shoulders IN the joint, the whole time: NEVER Over-reach at the top: Once the shoulder joint is fully extended, that's it. Don't reach as far back as you CAN, reach to the end range of motion. Once the scapula are retracted and the upper arm (humerus) is centered, STOP! Just like … [Read more...]