Obliques, Might be the most Important Core Muscle. But then again, that's kinda like saying, "If you can only do one exercises which would you do?" Well, I can do ALL exercises, so how's about's I just choose the one that best fits the job at hand. Thanks.. Cause really all core muscles are VERY important. But obliques, "Tie the ribcage to the hips" - Kelly Starett. Wait, But What? Think about it. Here's the functional description of the obliques: The external and internal oblique muscles rotate and side bend the trunk. These muscles also contribute to spinal stability.......Acting alone, the external oblique can flex the trunk, side bend the torso … [Read more...]
You Should Do This: Body Saw
March 28, 2018 by
"Ribs Down" I say that a LOT. Like all day. See I also say, "Chest Up" A Lot. And most folks think chin up is chest up <---if this is you, you're thoracic spine needs some love. And by "love" I mean, EXTENSION. But these are different things. And too much "chest up" usually leads to compensation and the dreaded Lumbar Hyperextension... The Duck Butt An aggressive over-arching of the lower back. Which is another compensation pattern that's associated with a tight thoracic spine.. Wait But Why? How can excessive cervical AND lumbar motion be the result of a stiff thoracic spine? Easy, if the segments in the middle of the spine don't move (do … [Read more...]
You Should Do This: Pallof Press
February 9, 2018 by
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...]
You Should Do this: Kettlebell Figure 8
December 15, 2017 by
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: Double Kettlebell Racked Front Squat
December 1, 2017 by
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...]
You Should Do This: Plate Resisted Dead Bug
November 1, 2017 by
"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
October 24, 2017 by
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...]
Why I Love Zerchers and You Should 2
May 10, 2016 by
Do you know where Zercher Squats came from? Prison... Supposedly the Zercher squat came about because there are weights, but no racks, in the joint. They needed a way to squat and figured out that they could pick up a lot of weight off the ground in the crooks of the elbow. Zercher Squat. Ed Zercher came up with this squat variety many years ago. In 1966 or 1967, I read about a prisoner by the name of Robert Barnett, who had just pulled a 675 deadlift at 165 BWT. He related that the Zercher squat was responsible for his success. He reported that his best was 395 x 5 reps done off the floor.- Louie Simmons I don't know if that's the truth, but it's a hell of a … [Read more...]
