• 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...
  • 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...
  • 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...
  • 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...
  • Is Weighted Mobilization for the Thoracic Spine a Bad Idea?

    Foam rolling for the thoracic spine is a good intervention for improving thoracic spine motion.  I use it for myself, patients and athletes regularly.  However, should we be adding weight to the movement?  My answer is that it probably depends. Now, if you’re rolling your thoracic spine properly it...
  • You Should Foam Roll Your Thoracic Spine Properly

    So I guess why I’m revisiting this topic is because I continue to see people who foam roll their thoracic spine incorrectly.  It’s such a powerful movement when done properly so I don’t want to ignore it.  I think most people realize that when they foam roll their thoracic...
  • One of the Best Overhead Mobility Exercises You’ve Never Thought of

    So ya, I’ve been a little bit into the lats recently.  Some would say I’ve gone a little bit crazy with the lats.  Fair enough.  I can’t argue with you there.  If you missed it, I just wrote an article on how tight lats might be causing shoulder pain...
  • 3 Hacks to Get the Most Out of Your Lat Stretches

    We all know and love Lat stretches.  Heck I’m stretching my lats right now as I type this (impressive right?).  Lats are obviously a major muscle that can decrease your ability to bring your arms overhead.  I also recently wrote about how tight lats can potentially create subacromial impingement...
  • 3 Unique Exercises to Promote Front Rack Proficiency

    Getting into a front rack is easy for some and seemingly impossible for others.  If you ever want to be able to perform front squats, push press, thrusters and barbell jerk variations you better get pretty good at it.  Here are 3 of my favorite exercises for front rack...