4 Exercises Covering Key Pull Day Biomechanics
Spinal stability, ribcage function, and scapular mechanics are crucial for long-term progression.
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Jordan Shallow
DC, Pre-Script® Founder
Training outside of active ROM.
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.
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Foam rollers & lacrosse balls: how they actually work.
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.
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Architecting a quad-focused leg day.
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.
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Fix Your T-Spine Extension & Flexion
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.
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Bicep curls for shoulder function.
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.
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The sumo deadlift is not a glute exercise.
Sensation does not equal stimulation. Exercises are frequently selected because of how target musculature “feels” during execution. Exercises commonly exhibit a huge gap between perceived activation and actual stimulation, and the sumo deadlift is one such exercise.
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Back squat: bar position is not a universal truth.
The low bar back squat is a mainstay in the strength training and powerlifting worlds. The goal is to create the greatest possible force output. The concept is sound, but it’s missing a crucial factor: the size and shape of the person actually holding the bar.
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Bench Press Setup Checklist
Setting up feet, hips, shoulder blades, head, and grip: nailing these five key setup points gives you the strongest and most stable base from which to press from.
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Save time in warm-ups by repurposing core training.
In most programs, warm-ups, core training, and joint function drills are either the most time-consuming, or the most neglected. What if we could collapse these aspects into deliberately programmed exercises?
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