The pull-up is a challenging but beneficial vertical pulling exercise. Many people fall into the bad habit of trying to get as many done as they can without reaping the full benefits of the exercise because they allow their form to suffer. For a correct pull-up follow these tips: -Start just short of a dead hang, with the arms fully straight but not letting the shoulders shrug up toward the ears -Keep your core tight and avoid swinging as you pull up -Stick your chest out toward the bar and
The 1/2 Kneeling Landmine Press is an ideal alternative to overhead pressing, especially for anyone who struggles with maintaining neutral spinal posture. When done correctly it promotes good upward rotation of the scapula and lumbopelvic/anterior core control. To perform the Landmine Press correctly keep these cues in mind: -Squeeze your abs and the glute on the pressing side to stabilize the hips and lumbar spine -Start with some space between the elbow and the side, then press the bar up in a "Half U" pattern -Keep a neutral "double chin"
If you want to increase muscle size, you need to increase your training volume. There are many ways to do that for your shoulders, but I particularly like this one because when it's done correctly it not only helps with the gainz, but it does so without putting excessive strain on the rotator cuff and labrum and actually helps to stabilize the shoulders
When executed properly the lunge is a very beneficial single leg exercise that provides a challenge to even the strongest individuals. The dumbbell lunge challenges not only leg strength but also grip and core strength when done with heavy enough weights or for high enough reps. There's also a lateral hip stability element to the lunge in that it requires some balance side to side and gets some good eccentric glute activation on the lead leg when done under control and with the right amount of external rotation. We use
Sometimes keeping things simple is just what you need to make improvements. This version of the hurdle progression covers all of the basics for the developing athlete. The hurdle jump and stick will build explosiveness and help work on deceleration mechanics. The continuous hurdle jumps increase speed by decreasing ground contact time and improving the efficiency of the stretch shortening cycle. The change of direction hurdle jumps work on agility and body control and give our athletes a better sense of where their body is in space. Try them all
“People sacrifice their health to build wealth, then they spend all of their wealth trying to get their health back”. Those are the wise words of one of my longest standing clients. He makes a good point in that as we get older something inevitably changes in our lives, they get busier and we cut things out to make time for work. Do you remember what it was like to be bored? I can honestly say that there are times where I miss the abundant amount of down time that
Back Pain and Golf: The Fix is Simpler Than You Think I’m sure you’ve heard one of your friends talk about it, or experienced it yourself, or maybe you’ve even both discussed it together. Back pain is so common that it’s estimated 85% of Americans will suffer from it at some point in their life. As we get out to the range and on to the course more often, many people will start to experience that aching back creeping in again. The fortunate thing about back pain is that it’s very
In this quick video, Matt Walsh of Warwick Country Club and I discuss some common swing characteristics that he sees when giving lessons, and how Personal Training with a TPI Certified coach can help to address and change some of those moves.
The Fundamentals of Foam Rolling (Self-Myofascial Release) Written By: Michael Lefebvre of Olympia Fitness and Performance. B.S Oftentimes When leading a client through a foam rolling series. I'll get asked questions like "What's the point of this? What is this even doing?" (Usually the discomfort naturally elicits a curse word or two but that's beside the point). My initial response is usually "well, do you know what Fascia is?" Nine times out of ten the answer will be no. I occasionally have to remind
In 1960, the US Men's Olympic team won a gold medal in Squaw Valley. The majority of the members of that team, including Bob Cleary, worked full-time jobs apart from hockey. Cleary, interviewed in 2010 for USA Hockey Magazine, recalled "I couldn't try out for the Olympic Team at first because I just got married and opened an insurance business. I couldn't afford to be away for all the time leading up to the Games." (1) The NHL contained only 6 teams, and TV coverage was in its infancy. On