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Build That Back with the Dumbbell Row

The DB row is one of those exercises that many assume is easy, simply because everyone does it. But if you walk into most commercial gyms, it’s really evident that most people DO NOT know how to do this exercise correctly! If you want a quick tutorial on how to get the most out of […]

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Loosen Up Stiff Shoulders with the Kettlebell Arm Bar

As I discussed a few weeks back in my face pull video, a lot of clients and athletes struggle with shoulder mobility issues. As such, we need to constantly be widening our training toolbox if we want to help those people move and feel better! The kettlebell arm bar is yet another exercise that you […]

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Build Total Body Power with the Kettlebell Swing

Many people would assume that if you’re dealing with a lower body injury, that you can’t train lower body power. And that’s simply not the case! If we go way back to 2012, my good friend BJ Gaddour was talking about how he loved the kettlebell swing for developing lower body strength and power. BJ […]

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Face Pulls for Healthy Shoulders

When it comes to training, nothing can slow your roll faster than a set of beat up shoulders. And while your standard pressing and pulling exercises might be able to help, one of my favorite shoulder friendly exercises is the face pull. In this short video I’ll explain not only why I like the face […]

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Bulletproof Your Hammies with the Nordic Hamstring Curl

One of the worst injuries in sports (or LIFE!) is pulling a hammy. So we all know we should do SOMETHING to prevent them. But what? The Nordic Hamstring is an awesome exercise for bulletproofing your hammies, but too often, I see it coached and performed incorrectly. Here’s how we do it at IFAST – […]

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Build Those Glutes with the Offset Split-Squat

Back in the day, I was a little too linear in my thinking. As a powerlifter, I thought if you wanted to get strong or build a muscle, you needed to do it in the sagittal plane. So if someone wanted to build their glutes they should do it with glute bridges, pull throughs and […]

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Build Stability, Mobility and Strength with the Half-Kneeling Shoulder Press

A while back, I was really struggling with my home workouts. I love trying to sneak stuff in on my off-days, but the days of the home gym are long gone. Unfortunately, all my equipment has ended up at the various training spaces we work out of, so now I’m down to two kettlebells and […]

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A Challenging Variation of the Front Squat

If you know anything about me, you know I’m a huge fan of the front squat. Whether it’s shifting the center of gravity back, unlocking the body’s mobility, or just providing a great workout to the core and quads, pretty much every client and athlete I train is going to front squat. But here’s the […]

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Training Trunk Rotation in the Push-up

A long time ago, I thought that if you weren’t bench pressing, you were wasting your time with regards to your upper body training. Luckily with age (and a little bit of experience), I realized that there was actually a lot more to upper body development than just bench pressing three times per week! Nowadays, […]

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CRUSH Your Core with the Side Bear

When I first started coaching, I really thought I knew everything about training the core. As someone with a Masters Degree in biomechanics, it only made sense that if you CAN train and move your core in every plane of movement, that you SHOULD do it. Right? Not so fast friend. Just a year or […]

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How to Trap Bar Deadlift

You asked, so I’ve delivered! These days, the trap bar deadlift (TBDL) is my go-to deadlifting progression for both gen pop clients and athletes alike – and for good reason. The trap bar is awesome for a few reasons: The high handles reduce mobility needs, and makes setting-up easier. This combo helps you spare the […]

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Learn to Control Anterior Pelvic Tilt with THIS Exercise

Many clients and athletes have some degree of anterior pelvic tilt (APT). And while APT isn’t the awful disease or malady we once thought, the fact of the matter is if it goes unchecked, bad things tend to happen. As such, as a trainer, coach or athlete, you need tools in the toolbox to help […]

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Coaching and Cuing the Glute Bridge

  One of my favorite books as a young coach was Muscles: Testing and Function by Florence Kendall. It’s the book that really got me thinking about posture, alignment, and movement quality – not just moving maximal weights. When assessing the glutes, one of the tests I used for years was a prone hip extension […]

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How to Single-Leg RDL

The single-leg Romanian deadlift (RDL) falls into the camp of “awesome exercises that are also really hard to do.” Many people assume that because a single-leg RDL uses less load than a trap bar, conventional or traditional RDL that it’s somehow an “easier” exercise. That, my friend, would be a false assumption. In fact, single-leg […]

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How to Kickstand RDL

I’m going to start today’s post by dropping a serious bit of truth on you: Single-leg RDL’s are an awesome exercise – but they aren’t an easy exercise, and they’re definitely not suitable for beginners. Much like the the forward lunge, you clients and athletes should have to earn the right to do this exercise. […]

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