How to Assess and Correct the Front Rack to Improve Front Squats, Jerks, Thrusters and Cleans

Have trouble in the front rack?  Difficulty keeping your elbows up during a front squat?  Can’t grip the bar during a thruster without wrecking your wrists?  Can’t get the bar in the right position for jerks?  Assess your front rack:

How’d you do?  Did you have some trouble? Continue reading

One of My Favorite Drills to Improve the Snatch

The accessory work you choose to improve your snatch should depend on where your limitations are for the lift.  Here’s a drill I use as a warm-up frequently to help improve position in the snatch.

http://youtu.be/K8RVRw1nsM4

Try it in your warm-up before your next snatch session. Continue reading

Lost Keys to a Deep Squat – Assessing Ankle Dorsiflexion

As you guys are all probably aware of by now, having adequate ankle flexibility is important for achieving a deep squat.  What is important is being able to distinguish between whether you actually have an ankle flexibility problem or not.  Lucky for us this can be done with an easy assessment:

Passed but still can’t squat?  You can be reasonably sure that ankle mobility isn’t the issue.   Continue reading

9 Reasons Why I Like Tempo Lifts

Kendrick Farris front squat 300x200 9 Reasons Why I Like Tempo LiftsTempo lifts require a certain speed during your lifts.  Let’s use squats as a example.  A prescription of 31X0 for a back squat means:

  • 3 seconds to lower into the bottom of the squat
  • 1 second pause at the bottom of the lift
  • X means lifting as explosively as possible
  • 0 seconds pause at the top of the lift.

Continue reading

FPF Podcast Episode 32 – Performance, Programming and Injury Prevention with Jason Leydon

IMG 0150 300x224 FPF Podcast Episode 32   Performance, Programming and Injury Prevention with Jason LeydonToday on the show we’ve got Jason Leydon on the podcast.  Jason Leydon is the head crossfit coach and owner at Crossfit Milford in Connecticut.  Jason is the head coach for the professional fitness team, the Philly Founders and has a really smart approach to programming.  Jason is also a proponent of the functional movement screen and recently attended a Selective Functional Movement Assessment seminar. Continue reading

Lost Keys to a Deep Squat – Correcting Hip Internal Rotation

DEEP Squat 300x300 Lost Keys to a Deep Squat   Correcting Hip Internal RotationIn Part 1 we went over how to assess hip internal rotation and how it’s an overlooked key to squatting.  This week we’ll go over my favorite exercises to correct hip internal rotation deficits.  These fit well into a warm-up, cool-down, between sets of an exercise or on a completely different occasion. Continue reading

Lost Keys to a Deep Squat – Assessing Hip Internal Rotation

Are Deep Squats safe Lost Keys to a Deep Squat   Assessing Hip Internal RotationBeing 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

Why You Need to Correct Your Crappy Posture

aging posture 300x168 Why You Need to Correct Your Crappy PostureIf 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:

  1. Lumbar Spinal Stenosis
  2. Neck Pain
  3. Shoulder Pain

Continue reading

An Easy Correction for Lacking Tibial Internal Rotation from Olympian Chad Vaughn

Chad Vaughn 273x300 An Easy Correction for Lacking Tibial Internal Rotation from Olympian Chad VaughnI 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

Assessing and Correcting Tibial Internal Rotation – Improve Your Deep Squat

tibial rotation 300x225 Assessing and Correcting Tibial Internal Rotation   Improve Your Deep SquatWe 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.

Say what?

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