5 Exercises to Help Lower Back Pain
Summary A stiff or sore lower back is something the majority of us experience from time to time. When left unattended it can negatively impact on a persons day to day activities and quality of life. Over the years we have helped hundreds of people manage and relieve pain with the simple drills shown below. […]
The Top 3 Tips to Fix Your Deadlift
Overview Similar to the squat, regular deadlift workouts will do wonders for the development of your overall strength and physique. Many trainees fear the deadlift, and past experiences may have left them terrified when waking up the next day wondering if they will ever be able to walk again. Opposite to what many may believe, deadlifting […]
3 Reasons Why You Should Perform The Close Grip Bench Press
The Bench Press is one of the key compound movements used to develop strength and hypertrophy in the upper body. Some of the most well-known variations of the bench press include changes in angle (decline, flat, incline) however, you must not forget the advantages of modifying your grip on the barbell. The Close Grip Bench […]
5 Exercises for Thoracic Mobility [UPDATED]
For most of us, our daily practices involve sitting at a desk, looking down at our phones, or slouching on the couch whilst watching television. Eventually, we may catch ourselves falling into poor posture or even worse, don’t even realise it. A poor static posture, more often than not, will result in movement dysfunctions and […]
5 Exercises To Fix Tight Adductors
The adductor group is located on the inside of the leg and consists of the pectineus, adductor brevis, adductor longus, adductor magnus and gracillis (See Figure 1). The function of the adductors is to adduct the femur toward the midline, but they also assist hip flexion and extension. Many groin injuries develop because of poor […]
Understanding The Butt Wink: How To Fix Your Squat
What is the Butt Wink? The butt wink is the posterior tilt of the pelvis that occurs towards the bottom of the squat. When this occurs, it causes the lumbar spine to round and go into flexion. There are a number of risks associated with this… Failing to hold a neutral spine at the bottom […]
5 Exercises for Ankle Mobility [UPDATED]
When we were born, achieving a full depth squat occurred naturally. We sat there for hours, playing with toys and eating our food. It was normal, but as the years pass by, our bodies have become rigid and stiff. “Our sedentary lifestyle is slowly eating away at any athletic ability that we had and the […]
4 Steps To Your First Pistol Squat
Overview The pistol squat is commonly referred to as a single leg squat and is a very challenging exercise that is a great expression of mobility, balance and strength. Unfortunately, most people find it hard to achieve because they fail to have a structured plan to progress. Before outlining our recommendations for mastering this movement, we […]
5 Exercises for Tight Hip Flexors
Before learning how to stretch the hip flexor muscles, we must first consider the anatomy. When we refer to the hip flexors, we are talking about the muscles that lie on the front of the hip that are used in activities like sprinting and kicking. The hip flexors function in three ways: flexing the hip […]
Stop Stretching Your Tight Hamstrings
Tight hamstrings seem to be at the forefront of complaints for a lot of people. This is not something we have statistics on, but after many years of coaching, I can confidently say, most people think their hamstrings are tight. The general consensus for most people is, when the hamstrings are tight they should be […]
