Structured routines are best, but sometimes you need to give yourself a challenge to see what you’re made of. …read more

Learn how to increase cell volume and you’ll turn on protein synthesis and suppressing protein breakdown. …read more

If you never find yourself in the suck, then you aren’t trying hard enough to accomplish anything. Every worthwhile goal is found on the other side of the suck. And there’s only one way to reach it: get mad, dig deep, and fight. …read more

Build a stronger grip, great abs, monstrous traps, and a serious set of arms with timed sets of heavy carries. …read more

A warm-up routine so effective that even Jim Wendler uses it. …read more

When I first started crossfit, my snatch and overhead squat was god awful.  I somehow managed to qualify for the crossfit regionals in 2010 and when the first event was announced as 21-15-9 overhead squats at 135 and chest to bar pull-ups I was a bit concerned.  I was actually 1 of 2 athletes that day receiving a big fat DNF for that event.  

Fast track to today I’ve managed to overhead squat 250 and my snatch is improving by the day.   Needless to say I had a whole lot of work to do.  Now there is an absolute plethora of mobility exercises out there to help improve the snatch and overhead squat.  I actually made an article about this about a year ago.

I wanted to compile my favorite exercises and put them into a video for you guys to use for yourselves, patients and clientele.  These are my favorites that I find most effective and  have stood the test of time.

Keep in mind that these exercises are not only meant to mobilize your joints but to help build stability in your body as well.  They should be practiced with focus and emphasis on getting into the proper positions so that we can transfer that over to your snatch and overhead squat.  Enjoy!

I’ve been sleeping in a deep squat since 2010,

Dan Pope

P.S. If you enjoyed these glorious videos and want to stay up to date with the next wave of awesome then sign up for the newsletter on the top right hand side of the page and become enlightened!

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The author has monkeyed with one of the greatest training programs of all time. Should we allow him to live? …read more

I need to make it clear that I’m not a freak, not by a long shot. In strict competitive bodybuilding standards, I don’t cut it. …read more

Doing jump squats will make you violently powerful while recruiting fast-twitch fibers and giving you dense, muscular legs. …read more