A breakdown of my approach to assistance work for the squat exercise. It includes squat variations, posterior chain work, abdominal exercises, drills to improve explosiveness, and more!
An awesome video from powerlifter Jonnie Candito about how to improve mobility to squat deeper with two simple exercises.
The upgraded version of the Agile 8 lower body flexibility routine from DeFranco’s Gym. The Limber 11 routine is outlined by Joe DeFranco himself.
My take on bench press assistance work based on what I’ve learned in my training.
A video about hips shooting up too quickly on the deadlift and how to fix it. Also an article about reverse grip bench press!
Grip strength is important for people who lift heavy weights. Learn how to improve your grip strength with a few simple exercises.
I just came across Kai Wheeler’s YouTube channel and she has some awesome self myofascial release (SMR) videos I wanted to share with you. I touched on this in my active recovery article, but today I’ll just stick to a few quick videos from Kai Wheeler on how to release parts of the body that…
A video of my buddy Ant cooking a breakfast burrito and some articles about inflammation, strength training in general, complexes, and grip training!
In this article, I’m going to cover a few simple things you can do to help prevent the dreaded Delayed Onset Muscle Soreness (DOMS) as much as possible. If it can’t be avoided completely, I’m also going to offer you a few tools to alleviate it.
A quick rundown of my favorite assistance movements to build a stronger deadlift.
One of the key components to build a strong foundation – for squatting, running and all sorts of other movements – is good ankle mobility. This article covers a few ways to improve it.
One of the best compound barbell movements to train your entire back is the barbell row. Two general types of the bent over barbell row – the Pendlay Row and the Yates Row – are shown in tutorials. Other rowing movements and methods to improve rowing form are included in the article as well.
The Video of the Week from Elliott Hulse describes a situation when you should back off a little bit with your training. A couple recent articles about training are also shared in this post.
Female powerlifter Natalya Kuzmina from Kazakhstan recently hit IPF world records in the squat, bench, deadlift, and total for women at 84kg/185lbs at IPF Worlds in Russia. There are also videos of her best lifts in a meet so far this year. Prepare to be amazed!
In this article, I’ll be covering some basic stretches and exercises to improve hip mobility. Healthy hips are important both in everyday life and also at the gym or in various sports, so there is really no reason not to make it a priority to at least have decent hip mobility.
This article will cover what shoes you should wear for lifting weights. A lot of good Oly lifting shoes are covered and also some shoes without heel lifts, and even Crossfit shoes. The reason why you shouldn’t wear cushioned sneakers to lift is also discussed. There are some awesome socks at the bottom as well!
Some t-shirts you could consider wearing to the gym. A few of them are awesome in a stupid way and the rest are just badass all around.
Often simply called the T-Spine or mid-back, the Thoracic Spine is a very important part in many movement patterns. This is particularly of interest to people who lift weights, because a stiff T-Spine will lead to problems with the deadlift, squat, OHP, etc. (even your bench press can be affected). Find out how to improve your Thoracic Spine mobility.
In this article, I’ll cover the Overhead Press, which you may have seen abbreviated as OHP or referred to as the Military Press. It is a movement where you stand up straight and press a barbell over your head without momentum generated by your legs (which is a Push Press). It seems like a straightforward shoulder movement, but it’s actually much more than that when performed correctly.
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