So if you’ve been following the site, following my social media or subscribe to my newsletter you’ll know I’ve been training like a madman for the past several years for competitive crossfit.  Over the past weekend all of the hard work paid off and I competed at the Crossfit Regionals with Team Verve.

Over the past several weeks myself and 7 other athletes from Verve (Nate, Kaplan, Ryan, Robyn, Maddie, Anna and Courtney) have been putting in some long hours getting ready for this little shindig.  We have been following programming put together by Matt Chan and had some excellent coaching from Joylyn, Matt and Cherie.  It was a battle and after the dust settled we ended up 10th place in the Southwest Region.  I had an absolute blast.  Thanks to my girlfriend, team mates, coaches, members of Crossfit Verve, ATP Mechanix, Steve’s Club, Crossfit Tribe and everyone else along the way for the support.  Here are some of my favorite pictures from the weekend:

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We all know how important it is to keep a neutral spine while deadlifting.  There are so many fantastic videos out there showing how not to deadlift.  Here’s one of my favorites:

I honestly feel bad posting this video.  In reality this looks like a hard working gentleman, but his technique could definitely use a little work in order to make it a bit safer.  Also, lifting in pajamas in the living room is pretty sweet, beautiful plants in the background as well.

For most, just cueing to keep your back flat is enough to square things away and get the spine in a neutral position.  For others it’s not so easy.  If you’ve coached people the olympic lifts or deadlifting for long enough you’ve probably encountered this.

For some athletes as they reach the bottom of the deadlift, their lumbar spine starts to round.  It’s even worse with a snatch grip or deficit deadlift.  Your first intuition is to tell the athlete to keep their back flat.  Then their snatch or deadlift ends up looking like this:

So your next logical cue is to keep the knees back so the bar travels up in a straight line and doesn’t grind your patient’s knee caps off.  So now the lift looks like this again:

The lumbar spine starts to round again.  Despite all of the cueing you give your athlete, you can’t clean things up.  If you’re looking for a more in depth explanation of why this happens and why it’s important to correct this, then read my article HERE.

This is where a bit of corrective exercise is going to be needed.  However, the first thing that is needed is an assessment or screening tool to determine if there is a problem.  If you’ve got an athlete …read more

The full-body routines of guys like Gironda and Schwarzenegger work as well today as they did 40 or 50 years ago. …read more

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Post-activation potentiation, bottoms-up squats, and smart warm-ups are the keys to a new PR. …read more