Glutes Are Core Lets face it, we could all use a little bit more of both. And the truth is, glutes ARE core. But Roy, "I thought only abs are core." Abzzz are core, but so are glutes. How Are Glutes Core? Abs are primarily meant to STOP motion through the lumbar spine/ "core". The problem with this is that the abs work best when the spine is in neutral. We also call this the Cylinder or Neutral Scissor Position Neutral spine is RELIANT on a neutral pelvis... Wait But What? Yeah, the sacrum, the last segment OF YOUR SPINE is integrated with your pelvis. INTEGRATED, as in, it's the middle segment. You literally can't build a pelvis … [Read more...]
You Should Do This: Trap Bar Deadlift
October 3, 2018 by
Most People Shouldn't Deadlift..... with a straight bar. Writing those words in 2018 feels kinda like these guys, https://www.youtube.com/watch?v=gXC-jJhFaUI Here comes the we don't give a damn about context Trolls. Regardless of what the 23-year-old internet guru, soothsayer, shaman, "coach" says not everyone should deadlift, with a straight bar. "The Barbell is The Tool of Satan" I was told that a looooonnnnngggg time ago, by a very large and strong man. At least in his mid 50's and repping 405 on the bench. He was telling me sh@t about what I should do to be able to train forever and still progress. One of those things was, "Don't … [Read more...]
You Should Do This: Zottman Curl
September 27, 2018 by
You Don't Need An Arm Day I know Arnold had an arm day. Muscle and Fiction told you otherwise. Hell, they said you could add an inch to your arms in one day. That's kinda, sorta, straight up bullshit not the truth. On all fronts. Yes. Arnold did have an "arm day", and apparently pro body builders today still have arm days.. And they have Exceptional Genetics, They're Hella Strong and get a massive "Spillover Effect" from training other body parts, The Juice....ya know, little things like that. However, most people simply don't need an "Arm Day". But, if you've been lifting for a while you would probably benefit from doing some curls. I Thought … [Read more...]
You Should Do This: Glute Bridge Kneeout
September 20, 2018 by
Butts Are Important Seriously, you need glutes. Functioning glutes. Glutes that actually make you Instagram famous keep your knees from being torn to pieces from collapsing inward. I've said it before, I'll say it again, the glutes may be the most important muscles in the body. https://www.youtube.com/watch?v=gXPDhggbWfM great vid from Athlean X If you tell me, "No, it's the core" I'll not disagree with you. Why? Glutes are Core. If the hips can't be "set" , all the abs in the world can't effectively brace you. Without the glutes keeping the pelvis in a correct (usually neutral) position you'll have to default into the lumbar spine, "dump … [Read more...]
You Should Do This: Farmers Carry
September 7, 2018 by
What's the Most Functional Exercise You Can Do? Probably picking sh@t up and carrying it. https://www.youtube.com/watch?v=Bzu5JraS9kM really great tutorial and variations, def worth the watch We just went over this a few weeks ago...You Should Do This: Chaos Carries But, I've kinda, sorta noticed that not only have Farmers Carries become more popular but they're often absolutely brutalized. Most People do Farmers Carry's Like a Wet Noodle. I don't know how this became a thing but more and more the bells or worse the PERSON is waving in the wind while "performing" the exercise. Maybe it comes from seeing things like the Worlds Strongest Man on TV. Or … [Read more...]
You Should Do This: Plate Raise
August 31, 2018 by
"Tight is Right, Right is Tight" - I say that Often. What does it mean? Get tight, create tension, don't allow the body to rock, move, lean, bend etc with each rep. Motion should only occur at the joints where we INTEND for motion to take place. The Cylinder Position The "cylinder" position and neutral spine are one and the same. The Ribs and Hips should be in a neutral, stacked, position. This creates a "cylinder", stacking the spine in proper alignment and helping the core to activate properly and lock not only the spine but with correct foot pressure, the whole body. The cylinder position allows the: Core to activate and stiffen … [Read more...]
You Should Do This: Miniband Rowing External Rotation
August 17, 2018 by
One of my favorite movies ever is The Original Kings of Comedy. Just so we're all on the same page, this is in no way conceivable, safe for work. There's bad words, it's not P.C., its sexist, racist, misogynist and every other "ist". But funny as all hell. So put some headphones on..... https://www.youtube.com/watch?v=MC9dwR_islU One the best bits is DL Hugley talking about his kids. Basically the bit talks about having a "shitty day". Kids REALLY have shitty days, cause, well, they shit their pants.... Kid: Daddy, my butt's itchy Dad: Sure is son, cause its chock full of Sh@t... That's kinda how I feel when I hear, Client: Roy, my … [Read more...]
You Should Do This: Quadruped Thoracic Rotations
August 9, 2018 by
How's Your Posture? Well, you're reading this, so I'm guessing it's not too hot. Actually, it probably sucks. Flexion Much? Just so we're on the same page, this, while common, is shitty posture. Got it from pexels Of course you do. Almost all of us do.. It's almost inevitable due to the way society is structured today. Sit to eat breakfast Sit in your car to drive to work Sit at work all day Sit in your car on the way home Sit to eat dinner Sit in front of the TV *there's a theme here.... I Pity Your Thoracic Spine Wikimedia commons Sitting, after only a few minutes tends to result in flexed forward posture. Sitting tall with … [Read more...]
