• 5 Common Causes of Extension Based Lower Back Pain (Part 1)

    We all know that lifting with a rounded lower back can certainly cause some lower back pain.  What’s also important to wrap your head around is that many people don’t have trouble with lumbar flexion (lumbar rounding) but with the opposite motion called extension.  Lumbar extension is what this...
  • How to Program Workouts that Contain Both Olympic Lifting and Gymnastics – New Programming!

    Olympic lifting and gymnastics are both complex movements, arguably the most complex movements in our fitness program.  They take time and effort to develop adequately.  Technique during these movement also tends to fall apart as fatigue sets in.   Because of this I feel these movements have a bit more...
  • A Stupid Simple Exercise to Improve Your Pistol

    I’m a big fan of working pistols as a skill.  Most people don’t have the mobility, strength or exposure to perform pistols well, especially as a new trainee.  One drill I’ve been using lately with success to help build the pistol is a tall box step-up.   A lot...
  • Why Your Hard Met-cons Are Too Easy and Your Easy Met-cons are Too Hard – Introducing Polarized Training

    First of all, I stole this title right from a Triathlon Magazine and wanted to give credit where it was due. The title was too perfect not to use.  Second of all I think this idea I’m about to write about is super intriguing and a variable that can...
  • How to Increase Your Risk of Injury by 7000%

    We all know the importance of having adequate mobility in order to perform snatches, clean and jerks, handstands and muscle-ups.  We also know just how important technique is to performance and injury prevention.  I think as a community we’re getting better at periodizing our programming to peak during a...
  • My Favorite Exercise to Build Strong Shoulders for Butterfly Pull-ups

    Butterfly pull-ups get a bad rap.  Like any other exercise they are a skill and the body needs to be prepared to perform them correctly and handle the stress of the exercise.  Here is a favorite exercise of mine to accomplish this. Progressive strict butterfly circles. These are one...
  • Why Do Stiff Ankles Cause “Knee In” or “Toe Out” During the Squat?

    Hey guys, quick tip today.  I think most people understand that having poor ankle dorsiflexion motion can hinder their ability to hit a deep squat, particularly an overhead squat.  What I don’t think is talked about much is why this happens.  One common thing I often find is that...
  • 3 Great Lower Trapezius Exercises You’ve Never Thought Of

    So the scapulae are kind of a big deal.  They help us do cool stuff in the gym and help keep our shoulders healthy.  What goes on in the shoulder blade is very important from a shoulder impingement perspective.  One overlooked but important muscle in this whole ordeal is the...
  • 3 Tips to Reduce Shoulder Pain in Muscle-ups

    Far and away one of the most challenging exercises in the fitness world is the muscle-up.  Given the complexity and challenge of the exercise some people end up getting themselves into hairy situations with this movement and often times in pain.  As you guys know I’ve teamed up with...