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Four Elements Essential to your Training Regimen

Barbell

There are many ways to vary your training regimen, but we’d like to focus on four that are commonly overlooked: have a plan/program, and prescribe multi-joint, multi-planar, and unilateral lifts. These four components can help provide a well-balanced routine throughout the week and add much needed variability your body needs to adapt.
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The 5 Most Common Flaws With Deadlift Form

If we could only choose three exercises for the rest of our lives, the deadlift would be among those three (and probably # 1). In our opinion, it is the one of the most functional exercises you can do while stimulating more muscle fibers both anteriorly and posteriorly than any exercise. Coincidentally, it releases anabolic hormones like nobody’s business and helps improve posture, further enhancing dopamine production; two great reasons to deadlift on top of the profusion of other positives. Think about it, when you bend down to pick something up like a couch when you’re moving, groceries when you’re shopping, or a kid when they’re having a temper tantrum, the deadlift prepares you for those daily tasks. Hate being in the gym? Don’t have enough time to exercise every angle and muscle in your back? Then the deadlift, although exceptionally difficult, is your answer. If your form, the load and intensity are right, the deadlift will build more mass than cable rows, lat pull-downs, and dumbbell rows combined. However, the deadlift is one of the most abused exercise we see everyday as trainers.
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Build a Better Butt

Glute Bridge

How-To: Glute Bridges

Prepping for a bikini competition or wanting a nice shaped butt for summer? Looking to increase glute and hamstring activation for your lunges, squats and deadlifts? Or maybe you’re looking to reduce your low back pain and gain more glute strength? Hip thrusts/hip lifts/glute bridges are gaining a lot of attention in the fitness world right now. It is great for building glute strength, stability of your knees, & to shape a perfectly round butt!
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Turkish Get-Up How To

Kettlebell in the air ready to start Turkish Get-Up

The Turkish Get-Up (TGU) is a great, complex functional movement that utilizes multiple muscles groups. Moreover, it’s a movement that demonstrates both stability and mobility. This exercise commonly utilizes a kettlebell in one hand while the elbow is extended and shoulder is flexed throughout the whole movement. TGU is a great exercise to perform in the gym if you’re pressed for time and it doesn’t require much equipment or setup. Traditionally, TGU is used with a kettlebell but a dumbbell will suffice if you don’t have access to kettlebells.
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Foam Rolling 101

Allie Henderson foam rolling

Why should you foam roll?

Surrounding our muscles, bones, and organs is a network of connective tissue called fascia. Unlike our muscles which are more elastic in nature, fascia is more plastic in nature, made primarily from dense fibers of collagen. From a musculoskeletal point, fascia helps support efficiency of movement, reactive forces, and injury prevention. However, muscle imbalances, overuse, stress, and injuries can create “knots” or entanglements within the tissue, causing restriction of movement. We often refer to this areas as trigger points.
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Metabolic Conditioning

Woman lifting weights

The calories in vs calories out equation will always stand true. However, what many of us don’t consider is the variability of our metabolism. Our basal metabolic rate is a measure of how many calories our bodies need at rest. If you were to lay in bed or sit on the couch all day long, how many calories does your body physiologically need to sustain itself? Our basal metabolic rate can be effected by a number of factors: lean body mass, activity level, and nutrition habits. By conditioning our metabolism through the strategies discussed below, we can use our body’s natural ability to adapt while supporting our weight management goals.
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Prevent Back Injuries with Frontal Loading

Personal trainer performing v-sit overhead reach in Vancouver, WA

We have seen it countless times… reaching into the trunk to grab a heavy grocery bags, pushing the couch, flipping the mattress, bending over to grab something off the floor and EEEEK, your back gives out. Cancel all appointments for the next week and renew your Netflix subscription because you’re are about to rekindle your relationship with your recliner and heating pad.
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3 Best Front Squat Grips

Front Squat Grip Techniques

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