2 – Eyes-Closed Standing Military Press

1 – Kneeling on Bench Overhead Press

Pull-Through Modification

Rather than loading the hips axially with vertical forces, the pull-through relies on horizontal forces through anterioposterior loading, which matches the force vectors of how the glutes actually function

The stretched or hinge position ensures the glutes and hamstrings are capable of lengthening through a full range of motion, which is perhaps the single most important factor when it comes to glute function.

Look at your squat, hinge, and lunge mechanics. If there's significant anterior knee shift (knees coming forward), valgus knee collapse (knees collapsing inward), lack of hip hinge mechanics, and inability of the feet to screw into the floor, chances are the glutes aren't receiving proper innervation, making them weak and dysfunctional.

Notably, many Asian and African cultures maintain the ability to do deep restful squats on a daily basis while doing their chores

Supine Squat Patterning

If your hip angle values don't quite match up, you're most likely presenting with a motor control or stability dysfunction at the lower spine and pelvis, or the interplay between these two regions

The Rock Back Test

The Hip Scour Test

Excessive squat depth is necessary in these circumstances to activate the knee stabilizers and posterior chain, both of which would've been fully activated throughout the entire motion if in fact proper parallel squat mechanics were used.

Rather than seeing the squat as a therapeutic movement, these athletes often have minimal concern for squat mechanics. They recognize that the sole purpose of the squat for their sport is to reach the most extreme depth they can handle with the ultimate goal of cleaning or snatching the heaviest possible weight.

In other words, gain stability first and optimal mobility naturally follows, not the other way around. The last thing you want to do is gain ROM that you can't stabilize.

If a baby's movement represents the epitome of optimal muscle function, then perhaps having the ability to suck on your toes should be the new standard for measuring hip mobility.

Many in the industry suggest the squatting technique of babies is the gold standard for squat mechanics

This only indicates what their maximum depth is. In fact, these same individuals typically demonstrate significant laxity in their hips and hypermobility throughout their body, both of which can be highly problematic.

In essence, individual differences in anthropometrics only indicate maximal range of motion, not ideal or proper range of motion.

When performed correctly they're a combination of back strength, core stability, anti-rotation, shoulder stability, lumbo pelvic control, and hip stability.

. The goal is a tall and neutral head while keeping it in line with the rest of the spine. If the head drops down too low, it produces cervical flexion, which leads to kyphotic posture of the upper spine. If the head is pulled up, this creates cervical hyperextension, which produces tightness in the upper traps and neck. When the upper traps become tight, you'll find it nearly impossible to properly activate the lats and your ability to centrate the glenohumeral joint will be diminished.

Don't Dip Past 90 Degrees

In fact, when relearning proper dip form, core strength will probably be more of a limiting factor than upper body strength. This will change once technique is mastered.

As you move into the bottom of a dip with a proper hip hinge, the elbows will be free to drive back toward the sides of the torso along the lats (similar to a neutral grip dumbbell chest press), rather than moving upwards toward the ears, which elevates the shoulder girdle.

RDL Posture

Try using this technique once every three or four workouts with any particular barbell movement.

Going faster causes more oscillations to the barbell but less external feedback to the lifter in regards to form and positioning. Slower movement lets you know if you're locked in immediately because any deviation to the barbell is due to faulty mechanics rather than excessive movement produced from faster motions.

You should be able to handle 80-90% of the load you can normally handle on a given lift.

The severity of 3-dimensional instability experienced during a given set is strongly predicated on how well the lifter can lock his body into the proper position

the lifter must manage three-dimensional instability from the weights bouncing up and down, back and forth, and side to side.

I often have my athletes perform foot and ankle drills in between sets of compound movements.

Single-Leg Hop and Hold

Rate of Stabilization Development (RSD)

Eccentric Isometric Lunge with Partner Perturbation

Reactive Stabilization

Single-Leg Power Hold

Eccentric Isometric Lunge with Kettlebell Swap

Single-Leg RDL and Row Combo

Single-Leg Overhead Press

Single-Leg Swap

Single-Leg Stand

The following exercises can be regressed or progressed with a total of six different progressions

You can also see the pronounced navicular joint on the inside of his collapsed right arch.

Barefoot and minimalist training is the ideal way to train and move, but your body must be properly prepared first.

EI's can be done at a fairly high frequency and volume due to their therapeutic effects. Perform at least one set per movement pattern each time you train a particular muscle group.

Focus on getting a natural rather than excessive stretch in the glutes and hamstrings.

Eccentric isometrics are the most efficient modality for correcting squat mechanics, as well as reinforcing proper technique.

Any deep breaths will be taken between reps or at the initiation of the eccentric motion. During the majority of the eccentric phase and EI you'll either be holding your breath or lightly breathing as if sipping air through a straw. Essentially it's a modified Valsalva maneuver.

In other words, lift by feel not by sight because your body senses problems faster than your eyes. In fact, I often have my athletes close their eyes on many of their sets. You should be able to handle 95% of the same load with eyes closed that you can handle with your eyes open.

Serratus Press, Foam Roller

Restoring Scapula Movement, Kettlebell

Restoring Scapula Movement, Cable

Tack and Floss, Anterior 1

Thoracic Mobility Movements

When the thoracic spine fails to extend and rotate properly, the mobility that the human body was designed to control at the mid back is often shifted to the shoulder joint, causing hypermobility, especially in overly extended ranges of motion commonly used in the gym and in sports.

Band Dislocates with Wrap-Arounds

The first position, at forehead height, integrates the function of the upper trap with the shoulder blades. The second angle, in front of the neck, moves the scaps in more of a straight protraction while placing an emphasis on thoracic spine extension. The final position targets the lower trap and will help you smooth out movements of the shoulder blades into upward and downward rotation

After surveying the subjects, they ran a bunch of statistics and found that there was a significant association between shoulder pain and performing lateral raises above 90 degrees and upright rows above 90 degrees.

In a study by Kolber et al. researchers found that with a sample population of 46 recreational lifters, a little over a quarter of them experienced shoulder pain in the past three days, and about three-fourths of them had some sort of shoulder pain in the last year.

shoulder circuits

Medicine Ball Tomahawks

The Benefits of Bottoms-Up Lifts