A properly-loaded set of Bulgarian Split Squats performed near failure is a quasi-religious experience. That’s because it’s a massively effective powerhouse of an exercise that rewards send-it-and-don’t-look-back levels of effort.

Shoulder impingement is one of the most pervasive boogeymen in training. Everyone has been warned about it at some point... and with good reason. The collateral damage is one of the greatest tragedies in upper body training: the upright row.

The KB windmill is a unicorn in that plainly exposes the capacity to command thoracic rotation, shoulder external/internal rotation, scapular upward/downward rotation, and ribcage function.

Spinal stability, ribcage function, and scapular mechanics are crucial for long-term progression.

In the clinical realm, there’s a common perspective that, for the sake of safety, we should only train within the active range of any given joint. The reality, however, is not even remotely so black-and-white.

The physiology behind self-myofascial release is popularly bastardized and widely misunderstood. While “breaking up scar tissue” seems like a reasonable explanation, it’s actually impossible with foam rollers, lacrosse balls, and the like. The actual mechanism at work here is sensory input.

Designing a good workout is a tough gig. Simply ticking boxes isn’t enough: enough time and effort must be dedicated to each aspect to net meaningful stimulus. How do we solve this puzzle without grinding our clients (or ourselves) into dust? The answer ultimately boils down to intent.

Thoracic mobility is an absolute non-negotiable of shoulder mobility and function. The capacity to flex and extend the t-spine sets the mechanical basis for the shoulder complex to access end ranges.

Shoulder function is an unavoidable necessity, and extensive effort is dedicated to improve it through an arsenal of corrective drills. Enter the high cable bicep curl: executed properly, this exercise develops shoulder function while simultaneously applying meaningful bicep hypertrophy stimulus.

Overhead mobility limitations are commonly blamed on a specific muscle, like the lats or pecs. In reality, mobility restrictions (and perceived muscle “tightness”) are a neurally-mediated response to instability.