Lift 3 Days a Week and Grow
No time to train six days per week? No worries. You can build muscle and increase strength with these intelligent and tough full-body workouts. …read more
Planet Fitness markets itself as a ”judgment free” gym for newbies, but what it really does is discourage results. …read more
Kipping Pull-Ups: The Truth
Is the kipping pull-up a legit movement or an exercise abomination? You may be surprised. …read more
If you read this website regularly you’ll know that I provide a subscription service with a done for you training program for yourself or your gym. I’m a huge fan of programming and feel it is a huge piece of the puzzle when it comes to injury prevention and training success. Having the right plan is pivotal to success and a requirement for reaching your desired goals.
The next 5 weeks of programming is now available! The Fitness Pain Free Coaching program contains:
- 5-days per week done for you program for yourself or for your gym with a specific mobility routine for your off days
- Progressive daily olympic lifting, strength, gymnastics, WOD and met-con that fits into a 1 hour block (More if doing the competitive track)
- Learn how to easily screen and assess yourself and your athletes and how to correct these faults
- Warm-ups with mobility specific to the day’s lifting, gymnastics and met-con
- Fun and varied daily met-con (With group workouts if you own a gym or have some training partners)
- A track for competitors as well as average Joe’s and Jane’s.
- Joint health mobility and injury prevention exercises
To learn more about the Fitness Pain Free Coaching Program click HERE:
I wanted to share with you a testimonial I received from a member and gym owner recently:
“Dan has designed an excellent program for the general public (with competitor’s optional track). It is a safe well balanced program that involves both low skill movements and technical movements, keeping things fun and intense.
As a coach and a gym owner, it took a lot of work and stress out of me in class preparations. I can …read more
Deadlift every day, stick to your strengths (instead of doing something you suck at), do 100 kettlebell snatches in 5 minutes, and lots of other great tips and strategies. …read more
The Deadlift's Dirty Secret
Olympic weight plates force everyone to deadlift 8.75 inches off the floor. Guess what? That may not fit your body type. …read more
An inside peek into the daily life and training of a professional stuntman, plus quick workouts anyone can use to build stuntman athleticism and Hollywood abs. …read more
The Deload is Dead
Forget taking a deload week. You can rest when you’re dead. Scheduled contrast weeks are far superior. …read more
Single-leg training has many benefits you’ve probably heard about. Here are 5 you haven’t. …read more
By Matthew Ibrahim
“My lower back hurts.”
How often have you heard someone say that? I’d guess a lot of the time.
I would estimate that 95% of this could be fixed if people learned how to move their hips the right way.
The Hip Hinge is Everywhere
A simple task such as bending down to get your groceries involves the necessity to hinge at your hips. Although this is the desired pattern of movement we want, it isn’t quite always what we get.
If we were to take a poll and ask 10 people what should move first when they were to sit down in a chair, I can guarantee you that we would get 9 people saying that the knees should bend first. That’s wrong.
I think this is very important to note, not because of the misguided and miseducated notion on what should bend first, but more along the lines of people simply not having enough awareness of their body. That’s a monumental gap missing in today’s society. People just simply don’t know how their body should move.
We need to fix that.
I think a great start would be learning the hip hinge pattern first, since it’s one of the most visited movements in life, regardless of age, activity level and lifestyle.
When you’re about to sit down in a chair, think of your hips as the drivers and your knees as the passengers: your hips initiate the movement and act as the primary movers here, while your knees act as the secondary movers in the movement and come along for the ride.
Although sitting down in a chair is a start, we can also see the hip hinge in many other aspects in life. The hinge occurs in plenty of daily life activities (i.e., bending down to garden the flowers, bending down to pick …read more
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