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
December 21, 2017 by
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
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: Chest Supported Dumbbell Row
December 8, 2017 by
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
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...]
Virtues Of The Sled.
November 23, 2017 by
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
November 17, 2017 by
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
November 9, 2017 by
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...]
