To be clear, there are no core exercises specific to women. While the exercises below are NOT specific to women, they are all great ways to work the core. It’s important that we establish what “your core” is and what functionalities it has. Pinterest and fitpsos will have you thinking that your six pack is […]

Ready for 4 back squat accessory lifts? In traditional program design the back squat is considered a “main lift.” It is a compound movement requiring full body tension and recruits large muscle groups. This typically earns it a place towards the beginning of a lift. And it can set the tone and needs for the […]

Let us thank Ed Zercher, a strong man from St. Louis for this squat variation. The Zercher squat is a bilateral squatting exercise. To be clear, squatting is a movement pattern that involves ankle, knee and hip flexion, into hip and knee extension. We can then load this pattern in any way we choose. The […]

Romanian deadlift (RDL), single leg bias edition. The Romanian deadlift is a hinge movement, where the hips are the primary point of flexion and extension. It can be performed with many different variations. And with all of these variations, the following form largely remains the same: Knee(s) remains soft – not locked out, but not […]

More muscle and more strength don’t have to go hand in hand. But they most certainly can. As muscle mass is the potential for strength. Keep this in mind throughout today’s post. First off we must remember and program from an understanding that… 1. Strength is a skill, and movement patterns are skills. This means […]

In the pursuit of building muscle and strength, people can tend to forget about the value of mobility – being able to get into proper end ranges. In this case, being able to move your shoulder blades around (aka scapular mobility). I’d argue most people (including myself) could improve their scapular mobility – How well […]