Fun "Fact" (actually its an "informed opinion" based on the personal experience of yours truly: The Vast Majority of People Should NOT Overhead Press. Not everyone, not all, but most. Wait But What? "The Shoulder Press is A Foundational Movement" I agree, its great when done correctly. It strengthens the shoulders, triceps, upper chest and core, strong enough, even the legs. But most can't do them correctly. Don't believe me? Walk by just about any group exercise class doing shoulder pressing and you'll see: Overarched backs The weight out in front of the body Elbows out at 90 degrees only using 50% range of motion. Most people … [Read more...]
You Should Do This: Front Rack Reverse Lunge
July 6, 2018 by
No quippy, I'd like to think, witty, intro to this one. The Front Rack Reverse Lunge, it's a bitch boss exercise. If you do it, it'll make you better That should be enough. But I have to find something semi-interesting long winded to say I guess, so here goes. Why Reverse Lunge in The First Place: Easier on The Knees: Initiating the movement by sitting back into the hips activates the musculature around the hips (glutes, hams etc) preferentially. This means you're FAR less likely to ram the femur into the kneecap (you can, it's just much more difficult than in forward lunges). Initiating into the hip also helps to lessen the chances of a … [Read more...]
Size Matters: How Your Muscle Does What it Does.
June 27, 2018 by
"That's What She Said" - Michael Scott What a way to start a science article, with dick jokes... Am I right? What the hell are we talking about? The Henneman Size Principle "The Size Principle of motoneuron recruitment stated that for any net excitatory input to the motoneuron pool, motoneurons were recruited in an orderly fashion, always from small to large." - Assessment of Size Ordered Recruitment Say Whaaaa? A quad isn't just a muscle. Well it is. But really a quad is a collection of motor units. Motor Unit: "A motor unit is a motor neuron and the muscle fibers it innervates. It consists of both a neuron (nerve cell responsible for … [Read more...]
You Should Do This: Rotational Side Plank
June 15, 2018 by
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...]
Esoteric Sh@t: Why We Fall For Stuff Like Apple Cider Vinegar
May 31, 2018 by
This Just Happened (again): *I've been asked this question al least 20 times in the last month or two.... Client: "What Do You Think About Apple Cider Vinegar?" Me: "What do you mean? I think it makes pulled pork taste good...." Client: "Do you think taking a shot of it before you eat does anything for losing weight?" Me: "Have you ever taken a shot of Apple Cider Vinegar? I haven't, but I'm pretty sure you aint eating sh@t after you do." Apple Cider Vinegar Helps You Lose Weight? Really? Seems too easy right? Mostly, how the hell did we JUST COME ACROSS THIS NOW? We're Drawn to Esoteric, Novel, Unbelievable Sh@t No matter how unbelievable, … [Read more...]
You Should Do This: Kneeling Squats
May 22, 2018 by
Long, Long, Ago.. In a Distant Land, Circa 2014 There was this dude. Jaret Grossman. At the time he was putting out these, fairly well done and if not enjoyable, tolerable motivational YouTube fitness videos. Little did he, or we, know at the time that 2 of the stars of his videos, both, virtual unknowns at the time would become fitness superstars. One was Marc Megna The other was future instafamous duck butt sensation Jen Selter And just to cut to the chase she's had a LOT of influence on the whole fill your ass with cement in a Miami hotel room cause that's not sketchy at all fitness culture that's been around since circa … [Read more...]
Half Kneeling: It’ll Fix What Ails Ya.
May 9, 2018 by
Q: What Makes Everything Harder? A: Half Kneeling... Do it in half kneeling and it's harder. Shoulder Press Corner Press Cable Row Pallof Press Do them in half kneeling, go ahead, use less weight... Its harder. Why? In the words of Gray Cook: "Tall and Half Kneeling Positions force you to OWN your position" In My Words, "You Can't Half-Ass, Half-Kneeling" When in Half-Kneeling it's really tough to hide your weaknesses with NO LOAD. Add even minimal loads and there's no denying it. Half-Kneeling is an Inherently Unstable Position. Yes, it tries to put you on your ass. Unless you align, activate, brace and move with solid, effective … [Read more...]
Wrist Wraps Do as Much For Elbows as Wrists.
May 3, 2018 by
Wrist Wraps = Healthy, Happy, Wrists And Elbows Elbows Yes, elbows. Wrist Wraps do Two Obvious Things: 1: "Cast" your wrist in place so the hand and forearm stay aligned. This ABSOLUTELY helps you LIFT MORE WEIGHT. 2: Keeping the wrist aligned also keeps a LOT of stress off the wrist joint and helps keep the wrists happy and healthy. Already covered #2 in this article: Bent Wrists, Loose Grips = Fire Elbow and it Sucks But the less obvious benefit is: Wrist Wraps Protect You From FIRE ELBOW Wait But What: It's all connected, nothing functions in isolation and: What Happens at One Joint Affects ALL Other Joints Maybe the effect is small, but there is an … [Read more...]
