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Never stop making gains. Never hit a plateau. Never stop getting stronger. Here’s how. …read more

If you want a big back, the Kroc row and the Pendlay row are the biggest, baddest rows on the planet. But which one will build more strength and grow more muscle? …read more

Bodybuilders are all show and no go. Powerlifters are fat. Rather than stereotype, a good lifter needs to be both a bodybuilder and a powerlifter. …read more

Let’s redefine what it means to be a female bodybuilder. If a woman lifts to build muscle, she is one. And damn proud of it. …read more

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Pausing for 2 seconds during specific portions of squats, deadlifts, bench presses, and even cleans and snatches can lead to big improvements in strength and performance. …read more

Two weeks ago I made a video entitled 5-minute overhead mobility.  It’s a compilation of my favorite overhead mobility exercises with an assessment and demonstrations with explanations of each mobilization.  It’s part of what I’ll use both clinically and with athletes at our gym (Crossfit Verve) during their foundations classes.

This time I’ve done the same with deadlift assessment.  Low back pain is an enormous issue globally as well as in the gym.  If we can catch people with issues and address these problems before we start loading them then I think we’re taking a step in the right direction. 

As I’ve said before, empowering people to address their own limitations is the ultimate goal behind therapy and I’ve made this video partly to educate coaches, trainers and athletes but also to give my patients and clients a reference for some helpful exercises to help them with their limitations.  Without further ado:

Benni just set a new world record deadlift too,

Dan Pope DPT, CSCS

P.S. If you enjoyed this article then sign up for the newsletter to receive the FREE guide – 10 Idiot Proof Principles to Performance and Injury Prevention as well as to keep up to date with new information as it comes out via weekly emails.

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Bodybuilding and strength training have hundreds of rules you need to follow to make progress. Trouble is, many of them suck. Break them. …read more

Kneeling exercises challenge the abs, power up the hams and glutes, and allow you to do overhead presses without blowing out your spine. …read more