**BE SURE TO CHECK YOUR EMAIL INBOXES ON MONDAY IN REGARDS TO OUR NEW GYMNASTICS STRENGTH TRAINING PROGRESSION THAT WILL BEGIN ON 10/28. DETAILS WILL ALSO BE POSTED ON THE BLOG EVERYDAY UNTIL IT BEGINS NEXT WEEK.  1 RM RE-TEST We have tested and re-tested our 1 RM Back Squat following our 12 week squat...Read More

3 squat technique faults and how to fix them. The “Turtle Shell” Squat The “Good Morning” or “Stripper” Squat The “Knee Cave” Squat The Turtle Shell One of the most common problems is the dreaded rounded spine. This technique fault often presents on the ascent of the squat. The descent will look great, but on the...Read More

As you can see in the top photo, the shoulders are shrugged allowing the elbows to point straight out at a 90 degree angle from the body. This not only over-engages the upper trap muscles, which tend to be overdeveloped already, but it also puts the shoulders in a vulnerable position. In the bottom photo,...Read More

The Sumo Deadlift is much like a traditional Deadlift except for 2 variations… Stance and Grip. Think Sumo….. That is your stance, wide with feet at about a 45 degree angle. Depending on mobility and height, this may vary slightly. Grip is also more narrow than your traditional deadlift making it more of a functional...Read More

A chin-up is performed with your palms facing you (supinated grip) and a pull-up is performed with your palms facing away from you (pronated grip). Which works what muscle groups: Research has found that both variations of the exercise were initiated by the lower traps and pec major, and then completed by the biceps and lats. The major differences...Read More