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    2 Easy Ways to Get More From Your Foam Rolling

    I like to use foam rolling a lot to help gain new range of motion for my clients.  It’s fast and easy to do.  It’s also a great option for people who have pain with stretching or at their end range of motion (think shoulder impingement or femoral acetabular...
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    Why You Should Foam Roll After Training

    One phenomenon that occurs throughout a single game and over the course of a season for a baseball pitcher is a reduction in their throwing arm range of motion (total arc and internal rotation).  Where I work at Champion Physical Therapy in Boston MA they see a ton of...
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    5 Reasons Your Elbows Drop During Heavy Cleans and Front Squats

    We’ve all seen it before.  With front squats your body stays nice and upright during warm-up sets.  As the weights get heavy you notice your athletes start dumping the weight forward when they come out of the hole.   The elbows drop down and with it usually the head...
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    The Missing Key to Correcting Anterior Pelvic Tilt

    If you’re a therapist or coach who regularly studies biomechanics you’ve undoubtedly heard of anterior pelvic tilt.  Anterior pelvic tilt (as shown in the featured image above) is when the pelvis dumps forward excessively.  Although the anterior pelvic tilt is sometimes over villified, I do believe it plays a role in...
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    Easy Circuit to Strengthen Overhead Mobility

    This week’s post adds onto the post earlier in the week.  In the prior article we spoke about the importance of accurately determining where your mobility limitations lie, choosing the correct mobilizations and then reinforcing that new motion.  In this article I share 3 of my favorite reinforcement and...
  • Marine Gunnery Sgt. Juan Ospina, current operations noncommissioned officer in charge, Joint Task Force Civil Support, coaches U.S. Army Staff Sgt. David Scott, post combatant instructor, 128th Aviation Brigade, as he does an overhead squat during a CrossFit session held at the Anderson Field House here March 21, 2014. Ospina is the JTF-CS physical training promotion coordinator and the lead Fort Eustis CrossFit instructor. He believes physical fitness enhances unit readiness by promoting team cohesion and mental alertness.  JTF-CS anticipates, plans, and prepares for chemical biological, radiological and nuclear Defense Support to Civil Authorities response operations. (Official DOD photo by U.S. Air Force Tech. Sgt. Gwendolyn Blakley)

    6 Principles to Finally Fixing Your Overhead Mobility

    Gaining new overhead mobility seems to be an elusive thing.  We all want it so we can snatch, kip and jerk like all-stars, however few seem to get there.  What gives?  In my experience gaining new motion can be very challenging but if we follow specific principles it can...
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    Quick and Easy TFL (Tensor Fascia Latae) Assessment and Stretch

    Hip extension has been a big theme of the past several posts so I figured I’d keep on riding that train.  This week we talk hip extension, iliopsoas and the TFL (tensor fascia latae).  These muscles can be a limiter of hip extension but not just in the traditional...
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    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...
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    Dan Pope on Barbell Shrugged Podcast #1 Rated Podcast in Fitness on iTunes

    At this past power monkey fitness camp Alex Maclin and Mike Mcgoldrick from BarbellShrugged.com were nice enough to interview myself and Dr. Dave Tilley and include us on their podcast.  We had a great time talking shop about our newest product, Monkey Method Movement Essentials, why people don’t see mobility...