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Lifting Technique

Exercise of the Week: Crossover Step-ups

In this week’s edition of “Exercise of the Week,” we’re going to feature a new favorite at IFAST: The crossover step-up. Now before everyone begins spewing hate and calling me a “functional” guy, I like this exercise for a few reasons: –  It trains the hips to move into internal and external rotation.  Typically people […]

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A Day of Deadlifts

This past Saturday, I traveled down to Bloomington, Indiana to work with IPF Masters World Champion Greg Simmons on my deadlift technique. Greg is not only a great coach, but more importantly, he’s a fresh set of eyes.  I’ve got some great friends and coaches in the area, but I wanted someone who was pretty […]

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Exercise of the Week: Glute-Ham Raises

In today’s “Exercise of the Week”, we have one of my favorite hamstring/posterior chain exercises of all time – the glute-ham raise. Strangely enough, I remember the first time I ever did these.  We were at Westside Barbell in Columbus, Ohio, and Dave Tate and Louie were taking us through a dynamic effort workout.  We […]

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A simple wrinkle for better performance

Here at IFAST, we’re huge proponents of ISO’s.  ISO’s are a great exercise selection for several reasons: – Decreases joint wear and tear (to some degree) – Allows for the client to “feel” the appropriate body position – Allows for the client to “feel” the appropriate muscle groups working – Helps build stability in end-range […]

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Bench Press 101

Evidently, my new favorite lift is the bench press (or at least that’s what all the guys in the gym say!). Hey, everyone else has been doing it for years – maybe I’m just a little bit behind the times!  I’m definitely not the sharpest tool in the shed. In all seriousness, as someone who […]

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Exercise of the Week: Band Assisted Chin-ups

Today’s exercise of the week is the band assisted chin-up.  This is a great variation for several reasons: – Obviously, not everyone is strong enough to perform full chins in the beginning.  In this case, it helps them learn the groove of the movement with resorting to an expensive machine. –  It accommodates resistance – […]

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Exercise of the Week: The Plate Squat

In this edition of “Exercise of the Week,” we’re going to feature the plate squat. The plate squat is an excellent teaching tool.  Not only does it cue people to extend through their upper back, but it also trains them to brace their entire core and not just over-arch their lower back. Basic squatting rules […]

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A simple squatting tip

The other day, I was watching our intern, Nick, squat.  He was getting rounded over in the bottom a bit, and couldn’t figure out why as he hasn’t been coached all that much. In all honesty, it’s a very common issue, and one that I used to have happen to myself all the time.  There […]

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A great Olympic lifting resource…

Several years ago, I took the USA Weightlifting Club Coach certification course.  Basically, in a weekend you learn how to teach and coach the Olympic lifts. The problem, herein, lies with the process.  I had been teaching/coaching the lifts for several years while at Ball State, but I hadn’t had any formal coaching in the […]

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Exercise of the Week: Chain Push-ups

In this edition of “Exercise of the Week,” we’re going to feature a new(ish) version of an old exercise. The chain resisted push-up is great for several reasons: 1 – Push-ups are great because they increase serratus and rotator cuff activation levels.  The chain resisted version only further increases the intensity of the exercise. 2 […]

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Exercise of the Week: The Band-Assisted Chin-up

In this edition of Exercise of the Week, we’re going to talk about one of my personal favorites, the Band Assisted Chin-up. Obviously, not everyone is strong enough to perform a chin-up/pull-up the first day they hit the gym.  That’s ok.  Instead of spending weeks (or even months) on geeky machines that provide a mismatched […]

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Squatting 101

“The squat is the king of all exercises.” If you’ve trained long enough, chances are you’ve heard that before. And for good reason; the squat may be the single best lift you can perform in the weight room. Unfortunately, many people have no clue what they’re doing when it comes to squatting. Not to mention […]

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Exercise of the Week: Face Pulls

In this edition of Exercise of the Week, I’m going to feature the face pull.  The face pull is an excellent exercise for developing the low and middle trapezius, as well as the external rotators of the shoulder. Key points to remember when performing this exercise include: –  Keep your chest out!  Many will collapse […]

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Simple tips to squat deeper

One question I get all the time is, “My back tucks under when I squat – is this ok?  And how can I fix it?” To answer the first question, no, it’s not ok.  This tucking, buttwinking, or whatever you want to call it puts the spine under repetitive flexion.  Do it long enough and […]

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Exercise of the Week: Split-Stance Cable Push

I’m going to start a new segment of the blog, appropriately titled “The Exercise of the Week.”  In this case, I’ll post a new or old exercise and reasons why you may want to include it in your programming.  The first exercise up on our list is the split-stance cable push. This exercise is excellent […]

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