5 Kettlebell Exercises to Increase Power

Why do some athletes jump higher, sprint faster, and cut quicker than others? It is because of Power! A common misconception is that training for strength by loading large amounts of weight directly increases athleticism; however the transfer to your athletic endeavors are not made by simply lifting heavy loads. Power=Work/Time, meaning there is a velocity or speed component when training for power. This article will demonstrate 5 exercises that you can perform with just a Kettlebell to increase your rate of force production and level up your Power!ย  […]

Glute's

4 Fundamental Lower Body Exercises

The general population is spending more and more time in sedentary jobs/positions, sitting down hunched over a computer/desk for hours on end. This is leading to poor posture, structural imbalances, compromised movement patterns and eventually pain. The hamstrings and glute’s are bodyโ€™s primary movers, in addition to giving great aesthetics. Therefore, this article will focus on the posterior chain -opening the front of the body whilst strengthening the back of the body. Weight training can be such an efficient and versatile training modality โ€“ you can use it to increase strength, build lean muscle, enhance the power to weight ratio, activate key stabilizers and improve dynamic mobility. This article will demonstrate 4 fundamental lower body exercises.

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Change Your Mechanics to Improve Your Knee Pain

Do you have knee pain? Have you tried changing your movement mechanics?ย Did you know there is a difference between a knee strategy and a hip strategy? A Knee Strategy has been shown to increase risk of Tibiofemoral joint injury, Patellofemoral joint pain, Patella Tendinopathy, ACL sprains, as well as IT band syndrome.ย Utilizing a Hip Strategy with movements such as squatting, stair climbing, and jumping will reduce demand on your knees, which may reduce your knee pain or help prevent you from having knee pain in the future! Read more to understand the difference between a Knee vs. a Hip Strategy, Changing your mechanics can improve your knee pain! […]

Master Bulgarian Split Squats

Learn how to master Bulgarian split squats! Whether you call them BSS, rear leg elevated split squats, or rear leg elevated lunges – we are covering everything you need to know about this exercise including why you should do it, alignment, set-up, and variations!

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Squat Better With The Best Squat Warm-Up

The best squat warm-up should include a full body dynamic squat prep. Preparation is key when it comes to squatting better. This article features some of our favorite content that will squat prep your body for every type of squat you can think of.

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squat depth Parallel vs Full Squat

Parallel or Full Squat Depth for More Gluteal Activation?

Should you squat ass to grass? Or stop at parallel? ? It’s a question that many of you have asked and we’ll provide our answer today. Many things need to be taken into account when determining squat depth. Most importantly,ย  you need to determine your lower extremity mobility (specifically of the hips and ankles), your Read more about Parallel or Full Squat Depth for More Gluteal Activation?[…]

Best Training Equipment For The Squat & Deadlift

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 these claims and will shed some light on squat variations using movement analysis technology.

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How deep should you squat

Posterior Pelvic Tilt and Squat Depth

Everyone has a slightly different bony anatomy. Whether itโ€™s a longer femur, bent shin (tibial torsion), or a rotated hip socket (acetabular retroversion), your anatomy, in addition to your functional goals, should ultimately drive squat depth. So how deep or low should you squat?ย From an injury prevention and biomechanical perspective, there is only one thing that should matter โ€“ posterior pelvic tilt.

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pistol squat

Perform Your First Pistol Squat

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 with exercises such as the Pistol squat AKA the single leg squat. This exercise is a complex movement that is overall encompassing of strength, motor control, and range of motion (particularly at the ankle). This series will break down why you are not able to pistol squat as well as how to have the proper balance of strength, motor control, and mobility to perform this complex movement! Without the proper recipe, you may find yourself falling right on your butt time after time. […]