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: 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: 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...]
Rooting: Gripping the Floor Isnt Curling Your Toes
March 21, 2018 by
Root: Definition: A root's four major functions are 1) absorption of water and inorganic nutrients, 2) anchoring of the plant body to the ground, and supporting it, 3) storage of food and nutrients, 4) vegetative reproduction and competition with other plants. - Wikipedia That should be the role of your feet when you lift. Actively Rooting you into the ground, LOCKING the body into the floor. Much like the hands gripping the bar, the feet need to grip the floor if we're going to create optimal stability and generate maximal force. What Rooting Does: #1: Increases Surface Area The larger the surface area the more stable the base. Like Louie Says, "A pyramid … [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: 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...]
