Nordic Quads Three words that strike fear into the heart of any client..... Glute Ham Raise... https://www.youtube.com/watch?v=bGH6SIk15x8 this shit is INSANE, they ain't that easy... Tyreek Hill runs VERY fast. His hamstrings are VERY strong, eccentrically/ concentrically, repeatedly, huh... "subjects who produced the greatest amount of horizontal force were both able to highly activate their hamstring muscles just before ground contact and present high eccentric hamstring peak torque capability." - Sprint Acceleration Mechanics: The Major Role of Hamstrings in Horizontal Force Production just saying. Usually GHR's look more like … [Read more...]
You Should Do This: Kettlebell Swing
January 15, 2020 by
"If you could only do one exercise what would it be?" I seriously HATE that question. It instantly tells me that whoever is asking it is SUPER lazy. Why? Because why would you only do one exercise when you can do ANY and ALL of them? BUT If there was only one exercise I could do it might, MIGHT be the kettlebell swing. Why? Mostly cause it's boss as all hell. Other than that, it's probably the best example of highly user friendly, easily applicable, total body, explosive strength. "Strength and conditioning professionals may use both kettlebell swings and explosive deadlifts to increase deadlift strength and vertical jump power." - Effects of … [Read more...]
You Should Do This: Goblet Squat
January 8, 2020 by
Squat: The King of All Exercises That's what the squat has been called. Why? Well, a good, heavy, squat works, well, EVERYTHING. From top to bottom: Upper Back: Gotta keep the mid back (rhomboids), lats, traps TIGHT AF through the movement to maintain upper torso stability. <---you NEED to be LOCKED INTO the bar. You DO NOT want to be balancing the bar on your upper back. Grip: At least in the back squat and Kettlebell Goblet Squat. Better be CRUSHING the bar to tighten the whole body and help keep that bar in place. Core: Lot's of people who have never squatted anything relatively challenging will tell you, "squats don't work the core" Those … [Read more...]
You Should Do This: Single Leg Glute Bridge
September 11, 2019 by
Do Single Leg Glute Bridges = Hamstring Cramps? There's a solid chance that's what's going to happen the first time you do these, Hamstring cramps. And THAT tells you something. YOUR ASS ISN'T DOING IT'S JOB optimally.... And this is super common, "Research shows high gluteal muscle activity during a single-leg bridge compared to other gluteal strengthening exercises; however, prior studies have primarily measured muscle activity with the active lower extremity starting in 90 ° of knee flexion with an extended contralateral knee. This standard position has caused reports of hamstring cramping, which may impede optimal gluteal strengthening." - BUILDING A BETTER … [Read more...]
You Should Do This: Pendlay Row
June 13, 2019 by
If you've been around here for a minute you've heard this: "Muscles up Front are for Show, Muscles in Back are for GO!" or more eloquently put "You Can Never Have Too Much Ass, Abs and Upper Back" I've had lots of clients that were: Anterior dominant Kyphotic <----generally flexed forward. This is mostly through the thoracic spine. Quad dominant Weak Core And to some extent all of those can, and do, usually result in some movement or orthopedic issues. <---yes, these are typically related. But I've had very few clients who were: Posterior dominant Glute dominant Overly strong core Too thick in the upper … [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...]
“I Have TIght Hamstrings” Part 2: Anterior Pelvic Tilt
August 1, 2018 by
Last time we dealt with the dreaded No Ass Syndrome and how that can give you some tight hamstrings. This week we'll take on the most common culprit. No Core.... And the overactive, super tight quads that follow. I affectionally call this the Duck Butt, but the technical term is Anterior Pelvic Tilt from Cathedral Chiropractic Basically, the pelvis, the bowl of water is tipped forward. Before we get any farther, some degree of Anterior Pelvic Tilt is pretty common and can be considered "normal" posture. In fact anterior pelvic tilt is the most common postural adaptation in athletes: "The most commonly reported sport-specific postural adaptations of the … [Read more...]
“I Have Tight Hamstrings”, Part 1: No Ass Syndrome
July 25, 2018 by
"My Hamstrings Are Tight" Truth is, this is rarely the case. At least not in the way you think. *Quick Note: Some people DO have tight hamstrings. This has to do with the tendon length, muscle belly, past injury, origin and insertion points. Sometimes, when you put all these things together in the right combo, you DO, in fact have structurally"tight hamstrings". Most don't. What the Hell Do I Mean by Tight Hamstrings? Ummm they feel tight...right? But for real, TENSION. Lots of tension in the muscle, in the hamstring. That's usually what people mean when they use the term "tight". But the real question is, Tension When? I … [Read more...]
