Strength is a lifestyle.
When is stronger not better? I would rather have a strong argument, a strong cup of coffee, and a strong handshake. Everything gets better with strength. Learn the fundamental Bodyweight and Kettlebell lifts for a lifelong pursuit of strength, hypertrophy, and power. “Bodyweight” exercises are an inch wide and a mile deep. When we can always add an external load or change the range of motion (e.g. create a deficit) to find the right intensity;) Increase your mobility and flexibility to express even more of your strength and power. Tutorials, programs, videos, and articles. Use the search bar below to find what you are looking for, or use the dropdown menu in the archive to search in categories. There are 5 categories: Mobility, Stability, Push, Pull, Lower Body.
Mobility- Mobility and flexibility drills that can be used as movement prep before lifting; as a daily movement practice to address restrictions/limitations; or post training/activity as restorative movement.
Stability- These are non-programmable movements/drills that will look like physical therapy. These are activation drills that can be helpful movement prep that teach body awareness. Basic Trunk stability, Rotational Stability, Glute activation, etc. Depending on your skill level/ability you may not use any of these movements or they may make up the bulk of your training as you build up to compound lifts.
Push, Pull, Lower Body- The big multi-joint exercises that take you through large ranges of motion. These are the lifts that build strength, power, muscle, and performance.
Push-up Plank with Hip Flexion
Push-up Planks with Hip Flexion are a trunk stabilization drill that teaches you how to produce hip flexion and extension with a neutral spinal posture. This is a progression of Deadbugs that works on your stepping pattern. You are improving your shoulder stability; resisting rotation; and stabilizing your spine while operating your lower limbs. Go slow. Make meaningful reps. Create total body tension. You are also learning how to properly support your body weight with your hands and this can be a useful drill if you are working on getting your first Push-up.
Wide Grip Pull-ups
Spending time with Wide Grip Pull-ups will expand your understanding of Pull-ups. You never know what you will learn from a different variation that you can apply to your primary lift. Wide Grip Pull-ups will help you feel your lats and upper-mid back working. When you do come back to conventional Pull-ups you will feel stronger and more powerful because you have a better concept of how to engage your lats. You might discover that a deep Thumbless Grip gives you more leverage and improves your 1RM. Grip width is a spectrum and limb length makes grip width unique for each lifter. Playing with a wide grip can help you find a better conventional Pull-up grip that might be a hair narrower than you thought it should be.
90/90 Hip Rotations (Supine)
Supine 90/90 Hip Rotations have become very common over the last 12 years. They used to be obscure, but not anymore. There are many variations. In this variation they are performed supine (a.k.a. Laying on your back). This is the easiest version of 90/90. This movement takes your hips through reciprocal internal and external hip rotation.
F.AB.ER Hip Stretch
This is a great hip opening drill and you will notice a difference between your two sides. This is an active stretch where you are using your brain and muscles to mobilize joints and lengthen tissues. Focus on using your glute to get the most range of motion possible.
Figure-4 TFL Stretch
The figure-4 TFL stretch will stretch the Tensor Fascia Lata, it is a muscle that supports the glutes as a hip stabilizer. When it is tight it can cause the hip to be less stable and lead to an overuse of the lower back or the knee to produce hip extension. Hip extension is how we produce force to stand up tall through the hips in a deadlift; or how we lockout hips/glutes during a Military Press or 1-Arm Push-up. The TFL turns into the Iliotibial band (you know that infamous IT band that everyone thinks they can lengthen with foam rolling). Stretching the TFL will take pressure off the lateral side of the knee and give you more access to your glutes so you can create force with your legs/hips.
Opening and Closing the Ribcage for Pull-up Performance.
There are many variations of Pull-ups/Chin-ups and a progression to challenge every skill level. Pull-ups/Chin-ups are a lifelong pursuit and can be included in your training plan forever. They are an essential lift and a skill to develop. It is easy to see that Pull-ups/Chin-ups are an upper body exercise, but the abdominal muscles play a critical role. The Abs control the J-shaped curve of the Pull-up/Chin-up; improve efficiency for high rep ranges; and when used correctly will help you hit a heavy 1Rep Max. The Abs do this in the way that they control the opening and closing of the ribcage.
Shoulder “Dislocates”
They have an intimidating name, but they are one of our favorite shoulder movements, and certainly a staple in daily mobility work. Shoulder “Dislocates” will stretch your chest musculature, biceps, and forearms all in one shot, while also taking the shoulder joint through a massive range of motion. This is an excellent movement to be done before doing overhead lifts like Pull-ups/Chin-ups, Military Press, and Handstand Push-ups.
Hip Flexor Stretch (1/2-kneeling)
There are many stretches to lengthen your “hip flexors”, but this one requires you to use your glute, so it is also a glute activation drill that opens the front of your hip. There is lots to gain with this stretch, it requires no equipment, and can be done anywhere. This is a “for the rest of your life stretch”.
Open-books “Hard-style”
This is the original version of Open-books that I was introduced to long ago. This is a thoracic mobility drill, but you will also find stretch in your chest, shoulder, bicep, and ribcage. What makes this “Hard-style”? The hip position or the straight bottom leg puts your hip in the way, which creates a bit more torque and resistance to work through.
Open-books “Easy-style”
There are many varieties of Open-books, this is the most basic variation and a great jumping off point. Open-books are a mobility drill for your thoracic spine. Your thoracic spine is the segment of your spine that your ribs attach to. It is an important section of the spine where you create, flexion, extension, and rotation.
Assisted Straight Leg Raise…it’s more than a hamstring stretch.
Lengthening your calves, hamstrings, and opening your hips with a neutral pelvis position, that’s what this is all about. This is a fundamental Hip Mobility drill even though it has benefits to the knee, ankle and lower back. It’s going to feel like a hamstring stretch, but that's just a small piece of what’s going on.
Supine Calf Stretch
Tight calves can make squatting movements next to impossible and it can change your gate pattern in walking and running. Tight calves prevent the necessary dorsiflexion (a.k.a. the bending of your foot toward your shin). The Supine Calf stretch is a focussed movement that sends the signal to your body to lengthen your calves.
The “Iron Curtsy”…a.k.a. Standing Calf Stretch
The Iron Curtsy?!? Yes, that’s what it’s called. I guess we could call it a standing calf stretch, but it is way more forgettable that way. This is a great stretch; it requires no equipment, nothing to stand on, and no contact with the ground. It is also done with a hip hinge, which is awesome because practicing hip hinging is great for your deadlift variations.