Twerk Your Way to Stronger Lifts, Stronger Abs and Pain-Free Movement

I realize that by putting “twerking” in the title of this post, I am guilty of a shameless marketing tactic (thanks Miley!), but once you watch the videos,  and see my explanation, I think you will agree with me on how appropriate it is to call the exercise I am showcasing “Rib Twerking”. This post has to do with positioning and alignment of the core NOT twerking your booty … [Read more...]

Mini Insights: Pausing the Squat

So, I pick on squats alot, cause its a pretty constant learning process at this stage. But I am super happy with my progress, knees have never felt better, strength is still going up (for proper squatting my muscles are still relatively in the "newbie" stage, since I have deloaded and fixed form several times the past year, 3 to be exact). So, another "saying" I have when … [Read more...]

Mini Insights: Cueing the Overhead Press

The common cue for overhead barbell presses (though this applies to dumbbell presses too) is to "thread your head through your arms". This is technically correct, but focusing on the HEAD coming through the arms, I don't feel usually results in people producing the right finishing position. A lot of times they do what I call "chicken necking" Using the neck and head to direct … [Read more...]

Mini Insights: Punch the Gut

Excessive lordosis. Now, some people might WANT more of this, but some of us have a problem with it, especially when it comes to lifting weights. Excessive lordosis is an excessive "curve" in the lower spine. Think of someone who can "stick their ass out" alot by arching their back (like me) :D That big lower back arch is nice and attractive, but not when you are … [Read more...]

Pistol Squats and More on Squat Form

Once a week, more or less, I work on bodyweight movements and gymnastic style movements. I do pistol squats regularly, and have worked up from 2 consecutive reps per leg to 11 reps per leg. My left leg could previously barely pump out a couple reps without wobbling and wiggling and falling over several months ago after re-injuring my knee, so I am pleased with my strength … [Read more...]

Shoulders. That’s the title.

What do you mean thats not what you are aiming for??? :D How to get strong shoulders is a common question. Shoulders, like knees are joints that get put under alot of undue stress because of  enthusiasm to exercise. Especially for men who start hitting the upper body with heavy weights without understanding the role of the shoulder and how to protect it by letting the bigger … [Read more...]

Get your butt into your bench

Hitting a bench press PR today, inspired me to post about benching. Just about EVERY guy I know of who tries to lift weights for the first time will bench press. I m not going to get into the pro's and con's of benching. Its a great upper body exercise when done right, and a staple of strength training. One thing I have noticed is how much positioning and the lower body is … [Read more...]