Pull-ups
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
1/2 Kneeling Landmine Press
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"
Alternating Dumbbell Lunges
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
Basic Hurdle Progression
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
Back Pain and Golf: The Fix is Simpler Than You Think
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
My Story—the Lowlight Reel
My Story - the Lowlight Reel From time to time when I'm training at the gym, someone will say to me "Oh that's so easy for you." I appreciate the compliment, but in my head I think "If only you could see all of the failures, and all the repetition behind this." I grew up skating on outdoor ice. My parents hired a bulldozer when I was little, and made a small rink in our backyard, complete with lights, boards, and a hut with a wood stove. I spent many happy hours noodling around on that
Why Your Weight Lifting PR Sucks
I don't Social Media often, but when I do, I remember why I hate it. It's because of your PR. Everyone who is on social media has seen someone (either someone they know, or a celebrity) posting about a PR that they set, along with a disastrous video or photo of them doing it. That video is usually accompanied by a caption that says something along the lines of "Forms not perfect, but I set a PR! Thanks to the best coach/trainer ever, I couldn’t have done it without you".Yes
How Physical Therapy Can Help You Run Marathons
About the Author: Today's blog post is a guest post from Amanda Smith, DPT, from Specialized Orthopedic Physical Therapy in Warwick, RI. Amanda has been a Physical Therapist at SOPT since 2013 after receiving her Doctorate in PT from Sacred Heart University. Before attending Sacred Heart, she received her Bachelor's Degree from The University of Rhode Island where she was also a member of the track team. Amanda not only has experience in treating marathoners, but has also run multiple half marathons as well as the Chicago Marathon in 2014. If you
What is Golf Fitness and why has it become so popular?
First Published in The Alpiner The most important thing that someone can gain from working with a golf fitness professional is an understanding of their body. A good professional will not only help you to improve on your weaknesses, but also help you to understand what they are and how they affect your game. This information combined with proper golf instruction can be a powerful tool to help you not only decrease the chance of having issues like back pain, but also take your game to
3 Reasons That Rory (and All Golfers) Should Keep Lifting
Rory McIlroy has repeatedly made it known that he loves lifting weights and is proud of his accomplishments in the weight room, as he should be. Despite his career success and the fact that he attributes his power to his workouts, he has come under fire a few times for his off the course training regimen. The most recent example was when Brandel Chamblee commented that he should be ‘wary” of ending up like Tiger Woods. If Rory needs to give up anything to avoid ending up like Tiger, it’s golf, not lifting, and Rory made mention