A deadlift is a “dead” lift, not a “bounce” lift. Check out how Chantal performs the exercise. She maintains a flat back with the bar positioned vertically over her mid-foot throughout the movement. The weight is lowered in a controlled fashion and each rep begins from a dead stop. Don’t sacrifice form for weight. Chantal…
A new strength training protocol has surfaced that may help you maximize strength gains with less training time and effort. It’s called the 3/7 method, and according to a recent study, it can outperform other popular strategies for both strength and muscle growth. The study involved two groups of subjects who did arm curls with…
Performing a mixed-grip deadlift can make you susceptible to a biceps injury on the supinated side. Trying to deadlift a heavy tire with both arms supinated increases the risk significantly. That’s why tire flips are so dangerous. You have to deadlift the tire first before you can flip it, and if you don’t do it…
Think about how much time you spend not moving during the day. Most of us spend about a third of our time sleeping and another third sitting. Chances are, you’re sitting right now while reading this! Sleep is unavoidable, but sitting for long stretches is something you can change. Research shows that interrupting prolonged sitting…
Radial and ulnar flexion are two often-overlooked motor patterns that deserve a spot in your training. They may not be flashy, but if you want strong, balanced wrists and forearms, you should work them in periodically. Want to know how to properly integrate these movements into a program? Check out my breakdown of where they…
I checked my blood pressure this morning. This was taken after breakfast, which included a double espresso and two glasses of filtered water with added sea salt. You’ve heard the warning that red meat is unhealthy and can lead to heart disease and cancer. Well, if that’s true, I should have been dead by now!…
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…
Joseph had tried various sports and activities when he was in grade school. Nothing clicked. He was a below-average student, often getting in trouble at school. Watching cartoons and playing video games were his only interests. His mom was desperate. She brought him to me at 12 years old, not sure he would last, but…
Chin-ups and dips are two of the best strength training exercises you can do, but most people struggle with them. They’re a challenge for both men and women, regardless of how many years of training experience they have! Remember, there’s a big difference between exercising and training. Exercising just to sweat and burn calories with…
Everything in context! In the video below, I’m squatting with 225 pounds. It might not look like much weight, but here’s the catch: I’m doing 20 reps at the end of my workout! By that point, I’ve already knocked out multiple sets of front squats, glute-ham raises, reverse hypers, low-pulley knee-ins, and one-leg calf raises….