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    The 10 Best Articles of 2016

    It’s that time of year.  Here are the most popular articles on fitnesspainfree.com from 2016 (In no particular order). 1: Quick and Easy TFL Stretch and Assessment Quick and Easy TFL (Tensor Fascia Latae) Assessment and Stretch 2: The Missing Key to Correcting Anterior Pelvic Tilt 3: 5 Common...
  • 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...
  • Chris Spealler, South West

    Are Kipping Pull-ups Really That Dangerous? Part 1 – Assessing and Building the Basic Kipping Positions

    As you all know I have a great love for speaking and writing about kipping pullups and all things kipping.  I work for a gymnastics continuing education company (powermonkeyfitness), coach adult gymnastics at Crossfit Verve and am a full time physical therapist.  Because of this I have the unique...
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    How Tight Lats and Kipping May Cause Shoulder Pain (Subacromial Shoulder Impingement)

    Oh the Lats!  Easily one of the internet’s favorite muscles.  Can’t reach overhead?  Gotta be the lats.  Can’t do pull-ups?  Better train those lats.  On a trip to bat wing swole town?  Gotta hit those lats!  I must say, these muscles get a lot of attention....
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    How the Shoulder Affects the Front Rack and How to Address It

    Are you the guy who’s pinky slips out from under the bar during a max clean and jerk?  Do your wrists kill after thrusters?  Can’t even touch the barbell to your chest during push press? You might have a front rack issue.   The areas that are generally limited...
  • Which Ankle Mobility Drill is Best for Me?

    https://youtu.be/auR8avcD1m4 Some time back I came out with this video showing an easy assessment for ankle mobility.  Ankle mobility is essential for technique during deep squats, pistols, lunge and step-up variations.  It’s also something that’s implicated in knee pain, potentially causing knee valgus in deep squatting movements.  ...
  • The Definitive Article on Fixing the Pistol: Part 1 Mobility

    The Pistol – World’s Dumbest Exercise? I’ve got a little secret.  I used to absolutely hate pistols.  I used to watch people who are good at them and just get mad.  How the heck do they make it look so easy?  At the time I was 170lbs and able...
  • How to Implement Assessment and Corrective Strategies into Your Box: Part 3 – Assessing Front Rack Mobility

    In last week’s article we talked about implementing assessments for overhead mobility into your box, this time we’ll talk front rack (Front rackanese?).  One of the first things I’ll ask when going over the front rack is, who out there has a perfect front rack position?  Usually the answer is...