After decades of pain-free living, I was blindsided by lower back issues late last year. Everyday activities became a challenge, and squats and deadlifts were off the table. The turning point came from revisiting Dr. Stuart McGill’s literature, specifically Back Mechanic, Ultimate Back Fitness and Performance, and Gift of Injury. This deep dive inspired a…
Injury Prevention Strategies for Aging Athletes is a seminar that I’ve presented several times over the years to professional organizations like the Canadian Society for Exercise Physiology (CSEP), canfitpro, Certified Professional Trainers Network (CPTN), and Ontario Society of Health and Fitness (OSHF). Eventually, that seminar became a webinar and now a book. The book is…
Training to perform a one-arm chin-up involves a simple two-step progression: a) Start with a mixed grip—hands placed shoulder-width apart, as demonstrated in the video below. Each session, increase the distance between your hands by one inch on each side. b) After six sessions, grab the bar with your right hand only (palm facing you)…
Yesterday, my Oura readiness score was 94. I should have had a good workout—but I didn’t! The first exercise was bent-knee deadlifts, and my goal was to work up from 305 to 335 pounds in a step-loading fashion for five sets of five. I went to do my first work set, and it felt like…
Here’s a rack deadlift sequence that starts with less weight lifted through a longer range of motion and ends with more weight through a shorter range of motion. It’s done in three stages: STAGE 1Set the bar right below the knees on the side supports of a power rack. Position a sturdy step or box…
You’re only as strong as your weakest link. By now, you must be sick of hearing that phrase! We all know the big prime movers are at the mercy of the small stabilizer muscles. Sure, prioritize the compound, multi-joint movements like squats, deadlifts, presses, chin-ups, and rows that typically make up the “A” series of…
When you’re young and resilient, falling off a balance board may not be a big deal. But that’s not necessarily the case as you get older. Take actress Brooke Shields, for example. Earlier this year, she fell off a balance board at a New York City gym, broke her right femur, and spent weeks in…
Research can provide golden information to health and fitness professionals. Here are some recent findings from the Proceedings of the Canadian Society for Exercise Physiology Annual General Meeting to help you stay ahead of the pack. Non-local Acute Stretching Effects on Range of Motion in Healthy Adults: A Systematic Review with Meta-analysis (Behm et al.,…
Looking for a spine-friendly way to train your core? The half-kneeling reverse woodchop fits the bill. It’s a great exercise for developing rotational strength and stability without placing excess strain on the lower back. No cable machine? No problem—grab a dumbbell and you’re good to go. Give it a shot!
For many people, lower leg training truly is “the seventh stranger!” Even when the backside gets some attention, the front often gets overlooked. I guess most people just don’t give a “shin” about it! That’s a mistake. All kidding aside, the gastrocnemius and soleus—the two major calf muscles—do receive some love at the gym, but…