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: 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: 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: Hamstring Slider Curls
March 13, 2018 by
I'm going to tell you something you probably don't want to hear... You Have a Weak Core, Ass and Hamstrings... Just kidding, you read this blog enough to know that already. The Posterior Chain: Essentially its all the muscles on the back of the body. Calves Hamstrings Glutes Spinal Errectors Lats Rhomboids Traps Rear Delts Traps Triceps Its important and its usually chronically under trained. Fun Fact: Go find the guy in the gym with a big hard ass and a thick heavy yoke (upper back and shoulders) and I'm gonna bet you he's a strong mutha that can lift some serious stuff. Hamstrings and Glutes, A Match Made in Heaven: Hamstrings … [Read more...]
You Should Do This: Stability Ball Dumbbell Bench Press
February 26, 2018 by
Yeah, I know I rag on wobble stuff all the time. I even did Masters Work on unstable surfaces. So I can say with a fairly high degree of certainty: If you're trying to get really strong, This Exercise Should Probably NOT be One of Your Primary Strength Exercises. But for accessory stuff, it ain't all that bad. Here's The Deal: We'll start with the bad <---ALWAYS start with the bad. Get up and "eat the frog" Using an unstable surface instantly makes you weaker. "It has been established that there is a significantly lower peak isometric force and rate of force development during resistance exercises under unstable as compared to stable conditions. In … [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...]
