A collection of 42 posts
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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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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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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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.
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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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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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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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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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A good workout boils down to a finely-tuned collection of interdependent factors ranging across program structure, variable prescription, execution mechanics, and technical cues.
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Restricted shoulder rotation range is a frustratingly common cause of both plateaus and injuries. Shoulder warm-ups are helpful, but they only work temporarily. For lasting mobility changes, the shoulder needs graded exposure to the compromised ranges under meaningful load.
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