Being able to get into a deep squat is extremely challenging for many people and information on how to improve your squat mobility is sometimes missing a few key points. I’ve covered this topic thoroughly with several exercise demonstrations in many previous posts. One often overlooked but very important keys to a deep overhead squat is having adequate hip internal rotation. If you’re lacking hip internal rotation then when you hit the bottom of a squat your feet will end up spinning out. If you have a client whose feet are always spinning out at the bottom of a squat despite your cueing, then you’re going to be wanting to check hip internal rotation. Continue reading
If there’s one thing that I see and treat pretty much every single day of the week, it’s terrible posture. What is difficult for me to deal with is the elderly population with terrible thoracic kyphosis and decreased hip extension. Some of the most common issues I see in these populations:
- Lumbar Spinal Stenosis
- Neck Pain
- Shoulder Pain
I picked this one up from 2 time olympian and 8 time national champion olympic weight lifter Chad Vaughn at the Power Monkey Camp this past fall.
As described earlier, adequate tibial internal rotation is important for achieving a deep squat. If you’re lacking tibial internal rotation you might find your feet spinning out at the bottom of a squat or just having trouble getting your knees out over the toes in general. Continue reading
We all know the importance of hip and ankle mobility for deep squatting. What most people don’t know about is the importance of adequate tibial internal rotation.
Ya, I was confused at first too. You see, we all love the cue knees out during the squat. Depending on who you like to get your facts from we want to be getting our knees to track out somewhere between the 2nd and fifth toes (aka Mr. Pinky toe). Continue reading
How to Train Safely for a Triathlon
Taking part in a triathlon is one of the most physically demanding things that you can do. Your fitness levels will need to be exceptionally high to endure three different disciplines in immediate succession of one another, which means a lot of training will need to be done over a long period of time. Training is only part of preparing for a triathlon. Your diet will need to change so that you can fuel your training effectively, and you can easily find triathlon training nutrition guides to help.
Your training should begin well in advance of the event, as this will allow you to get into suitable shape and not over exert yourself. Each week you should be training with swimming, riding and running. Continue reading
It’s that time of the month again…
July’s programming is now available! The Fitness Pain Free Coaching program contains:
- 5-days per week done for you program for yourself or for your gym with a specific mobility routine for your off days
- Learn how to easily screen and assess yourself and your athletes and how to correct these faults
- Warm-ups with mobility specific to the day’s lifting and met-con
- Olympic weightlifting and strength program
- Gymnastics skills work
- Fun and varied daily met-con
- A track for competitors as well as average Joe’s and Jane’s.
- Joint health mobility and injury prevention exercises
In part 1 of the series we spoke about the importance of screening, specificity, education and expectations and managing exercise frequency and volume. If you missed part 1 of this article series I recommend going back and reading it first. Next we’ll keep on trucking into the next 4 key principles I like to employ in my programming:
5) Skill Practice Continue reading
I once heard some fantastic advice about passion and goal setting from someone who’s name I’ve since forgotten. I’m pretty sure I’m going to butcher this but the advice was something along the lines of pursuing what it is in life that distracts you from what you’re supposed to be doing. For example:
If you read through my college notes you’d find 3 things:
- Some relevant note taking that helped me study and learn
- Some irrelevant notes containing intricate doodles and cartoons
- Programming (You’d find the words squat, deadlift and overhead press all over the place with all types of sets and rep schemes)
So if you’ve been following the site, following my social media or subscribe to my newsletter you’ll know I’ve been training like a madman for the past several years for competitive crossfit. Over the past weekend all of the hard work paid off and I competed at the Crossfit Regionals with Team Verve.
Over the past several weeks myself and 7 other athletes from Verve (Nate, Kaplan, Ryan, Robyn, Maddie, Anna and Courtney) have been putting in some long hours getting ready for this little shindig. Continue reading
We all know how important it is to keep a neutral spine while deadlifting. There are so many fantastic videos out there showing how not to deadlift. Here’s one of my favorites:
I honestly feel bad posting this video. In reality this looks like a hard working gentleman, but his technique could definitely use a little work in order to make it a bit safer. Also, lifting in pajamas in the living room is pretty sweet, beautiful plants in the background as well. Continue reading