Rows to Help Posture?

Here is a weird trick I use to help my athletes with their posture.  Hip mobility, pelvic tilt, glute activation all play a role in maintaining a neutral posture.

A neutral posture ensures good movement and bad posture means that there is a potential for:

• the pelvis is out of alignment
• the hamstrings to be on tension
• the abdominals to be on tension
• the glutes to be shut down
• knee pain to be present
• lower back pain to be present
• hip pain to be present

In this video I will show you workout efficiency, ie.  killing two birds with one stone.  When working with athletes you know that their time is important.  You have to get the most impact in the shortest amount of time.  With fitness enthusiasts, it is no different.  They have jobs, kids, stress, long commutes, etc.

CHECK OUT THIS KILLER POST AFTER THE JUMP (more…)

Innovative Knee Rehab

Many, many years ago in a galaxy far away I was in high school.  While I was there, I was not only the most handsome, smart, cool young man, I was also on the wrestling team.

During my senior year, wrestling at a thick 125lbs and about 5’11″, I injured my knee.  How bad?  Who knows?  I grew up on a farm and never had been to the doctor.  And after the knee injury, I didn’t go either.  All I know is that it swelled up light a balloon and hurt like hell.  From that point on it started a downward spiral of compensations and avoidance that I am still paying for today.

HURRY UP AND READ THE REST OF THIS POST (more…)

Over the last few weeks, I have been continuing to look for ways to to rehab my left thumb. This has been going very well. The dime-sized lump that had accumulated from all of the tension has subsided quite a bit. In fact, I can barely feel it anymore when I do my self massage.
(more…)

Nick McKinless

Photo courtesy of beyondstrong.typepad.com

Tip #1 – Falling Forward in the Hole

- Keep elbows facing down

- Chest up, head up

- Keep weight on heels

- Force abdominals out, create intra-abdominal pressure with breathing

- Incorporate Anderson (bottoms-up) squats at various pin levels

- Incorporate RDL’s, back extensions, bent over rows, good mornings and pullthroughs

Tip #2 – Not Going Deep Enough

- Work on hip mobility

- Stretch and activate glutes / rectus femoris / psoas

- Work on ankle mobility

- Widen stance slightly, toes turned out, knees tracking over toes

- Incorporate more full range, single leg movements

- Just go lower!

Tip #3 – Upper Back Rounding / Shoulders & Elbows Hurting

- work on thoracic mobility

- develop upper back musculature

- technique, technique, technique

- improve scapular mobility and strength of serratus anterior

- utilize specialty barbells until improvement is seen from corrective exercises

- incorporate more rowing and external rotation movements

- check mobility of opposite hip and ankle

Smitty