As if PROPERLY performed loaded carries aren't bad enough. Using a band as a handle takes them to a whole new level.... But Why Do Loaded Carries In the First Place? Loaded Carries might be the most "functional" exercise there is. I mean, ya pretty much gotta pick up and carry stuff all the time. *Or at least decently strong people have to pick up and carry things all the time. There are lots of people who don't pick up and carry things, you don't want to be those people, Those People DIE. "Perceived work ability in midlife was associated with mortality and disability in old age among blue-collar and white-collar employees. It is plausible … [Read more...]
You Should Do This: Half Kneeling Corner Press
July 12, 2018 by
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...]
You Should Do This: Single Arm Dumbbell Bench
June 21, 2018 by
No, I don't change the dumbbell magically half way through the movement. Just took pictures of the bell in different hands. Time for a Story Kids: Long Ago in the Way Way Back Time Lil Roy went to his (probably 2nd) Strength and Conditioning seminar evvveeeerrrr. It was the 1st Annual Mid Atlantic Sports Symposium, or at least I THINK that's what the name was. Any who, it at George Mason a year after they made the Final Four and it was Hosted by Todd Hamer. *I've been to LOTS of these things through the years and could totally be wrong about the following facts, it coulda been a different seminar, but the essence of the story is the same. This isn't a … [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...]
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...]
You Should Do This: Offset RDL
May 16, 2018 by
Sometimes I think, "WOW that would be a GREAT exercise." "I wonder why no one has done them before? I'm so smart." Then I search the YouTube and learn. People already do it. Have done it for years. I'm not that smart and mostly. THERE IS NOTHING NEW IN EXERCISE. Except Tri-phasic training, that was legit new. Its ALL been done before. So when I had a false ephipany and thought, "Offset RDL's would be a GREAT exercise. I'm glad I thought of them." I hadn't. Within 3 days, I saw a video of them on the Instagram. Silver Lining: That's kind of a good thing, finding that other people do actually think these are worthwhile. Why? Because that … [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...]
