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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,...

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...

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...

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...

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...

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...

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...

What is it?  The 6-12-25 is a training method that was originally popularized by Charles Poliquin. It’s great for improving body composition, stimulating hypertrophy and developing strength endurance. The program utilizes tri-sets with no rest in between...

If you have trained in the gym before, chances are you have experienced anterior shoulder pain. Alot of the time we find the pain is caused by poor shoulder mobility and weak scapular retractors and external rotators.  This can be brought on by high volumes of...

The front rack is a crucial position for the front squat, clean and jerk. The position requires an advanced level of mobility which is often the reason it is neglected in favour of the back squat. The front squat provides many advantages and is a great exercises to...

The Power Clean Benefits The power clean is often regarded as the ‘gold standard’ for developing power in the strength and conditioning world. It teaches timing and coordination of a multipoint movement and improves neuromuscular efficiency. One of the biggest...

When we refer to the core, most people instantly think of 6 pack abs as seen on the front of muscle magazines. The problem is, the majority of people confuse “core strength” with low body fat levels and don't actually understand how the core functions. For years, we...