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Squatting is not only an exercise that can be quite physically demanding, but it is also a prerequisite to healthy human movement! In order to hit and break PRs or just make your life easier on a daily basis, you want squatting to be easy and effortless! Preparation is key when it comes to moving and squatting better, and that is why we decided to write about the best squat warm-up that you can easily implement! This article features some of our favorite content that will squat prep your body for every type of squat you can think of.

Training equipment is being utilized more than ever by athletes looking to get an edge on improving their performance. Weight lifting shoes, Chuck Taylors, elastic bands, and chains have found their way into the free weight section with the squat & deadlift, but why? Do these items really help according to claims such as improved ankle mobility, squat depth, lifting heavier, and breaking PRs? This article will look at some of the evidence regarding the best training equipment for the squat & deadlift and will shed some light on squat variations using movement analysis technology.

This โ€œClean Seriesโ€ will delve into the clean through the eyes of a lifter en route to becoming a scholar. We will be discussing a broad spectrum of clean faults and misnomers, along with tried-and-true cues and corrective exercises that can be used for yourself, or your athletes. The clean is an excellent tool for any trainer or rehab specialist alike to build explosiveness, dynamic power, jumping and landing mechanics, and fast-twitch muscle activation in athletes. If you are looking to add some tools to the tool belt this article dedicated to the clean exercise is for you!

The bench press is perhaps the most recognized and famous upper body exercise. It has been suggested the bench press has its roots dating back to ancient greek times. For hundreds of years, there have been countless discussions inside and out of gyms regarding training tips, myths, and actual scientific facts for what can help with breaking bench press plateaus. With so much information coming in and out of the gym from โ€œexpertsโ€, it's hard to filter out the good versus the bad. In this article, weโ€™ll break down scientifically proven ways to maximize your bench press gains, break PRs, and how to improve your bench press gains!

It seems as if the fitness industry not too long ago was engulfed in the newest and latest machine. However, the recent pendulum of this industry has been going back to the minimalist end of the spectrum giving attention to calisthenic exercises. This has led to the popularity of exercises such as the Pistol squat AKA a modification of the single-leg squat. This exercise is a complex movement that requires strength, motor control, and range of motion (particularly at the ankle). This series will help you identify why you might not able to pistol squat as well as how to gain the proper balance of strength, motor control, and mobility to perform this complex movement! Follow along in this article to learn how to pistol squat!

Dead bug exercise variations are one of our absolute favorite exercises when done properly with advanced progressions, they can be a core killer!! Learning to activate your deep spinal stabilizers like the transversus abdominis in these positions is a stepping stone for progressing to more dynamic exercises. As with all "core stabilization" exercises, you must progress them to more functional and upright movements once you learn what it feels like to truly stabilize your spine!

Have you been trying to get into the position for a particular lift, and it just doesn't feel right? Particularly in this article, we will be addressing the most commonly overlooked front rack mobility constraints and more importantly, the best ways to fix them. Yes, thoracic extension and shoulder flexion limitations are oftentimes the biggest culprits, but let's not forgot to address wrist, elbow, and transverse plane shoulder mobility as well. In this article, you will learn everything you need to know to improve your front rack mobility, your front squat position, and make it easier for you to perform cleans!

Deadlift variations are simply loaded hip hinge patterns, which is an essential movement pattern to master. There are many benefits to deadlifting, which include improving core stability, improving strength of the lower extremities, improving strength of the lower back, and promoting a more optimal functional movement pattern that is very translatable to activities of daily living. In fact, whether you may know it or not, you potentially deadlift multiple times a day! A few examples include picking up your laundry basket from the floor, lifting up your grandchild, or performing the actual exercise itself in the gym! In particular, the Romanian Deadlift, or RDL, is one of our favorite variations and we'll be sharing our favorite and best RDL variations for [P]Rehab and strength and conditioning goals alike.

Muscle activation exercises prior to training, playing sports, and working out is absolutely essential. Oftentimes, we see individuals who become injured because they do not warm up nor cool down properly with exercise. We get it, we know it can be challenging at times to dedicate more time to our workouts. With busy lives, we want to get in and out of the gym as quickly as possible. However, if we cut corners, that is when our bodies can talk back to us with nagging pain and injuries! Moreover, the principles behind muscle activation are essential to encourage optimization of our entire body for fitness! In this article, we are going to show you the best muscle activation exercises prior to training, with a wide variety of specific exercises for activities ranging from deadlifting, playing golf, squatting, basketball, and much more!

Before we dive into the best plank exercises, we must first set straight what the core is and why core stability is so vital for our movement systemโ€™s health and longevity. The core, from a muscular standpoint, is so much more than just a 6-pack of washboard abs. It essentially includes any and every that moves the trunk and aids in maintaining a neutral spine position. This includes the popular โ€œcore musclesโ€ such as the rectus abdominis, transverse abdominis, and multifidus, but also other muscles such as the latissimus dorsi, quadratus lumborum, and pectoralis muscles.