12 Apr Scapular Circles For Back Strength And Climbers

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Coordination and utilization of the proper musculature surrounding the shoulder complex are necessary to prevent injury to structures like the rotator cuff, biceps tendon, and labrum. When a climber rests in a "dead hang" position the scapula elevates and abducts while the glenohumeral joint is...

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12 Apr How to Use the Blue Side of the BOSU

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The BOSU trainer is a fantastic piece of equipment that can be used for prehab, rehab, and strength and conditioning purpose alike. There are TWO SIDES of the BOSU that should be used for separate purposes...

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12 Apr Shoulder Y’s With Hip Hinge For Climbers

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Climbing requires us to get in some weird positions sometimes. Being able to stabilize our trunk and shoulder in various positions like 1/2 kneeling, tall kneeling, and single leg kneeling can help you prepare for any demanding beta. Maintaining good alignment throughout the entire movement...

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12 Apr How To Properly Use A Rowing Machine

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The rower is one of my favorite machines and honestly one of the only machines that I actually like in a standard gym. It’s a fantastic way to tax your cardiovascular system AND get a great muscle pump as well. But while it is a...

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12 Apr Front Squat Eccentric Isometrics

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I’ve recently begun incorporating eccentric isometrics into my program, and they can be an absolutely amazing way to enhance strength, performance, and muscle function. Here’s what you need to know straight from Joel Seedman PhD from @TNation: 1) Eccentric isometrics (EI's) involve performing the negative phase...

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12 Apr Improving Shoulder External Rotation For A Better Front Rack Position

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External rotation at the glenohumeral joint is vital for a successful front squat for two simple reasons. First, externally rotating the shoulders allows you to bring your hands CLOSER to the bar. Therefore if shoulder flexion continues to be limited and your hand can't reach...

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12 Apr Improving Triceps Flexibility For A Better Front Rack Position

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The Lats are often the culprit of decreased shoulder mobility for many people so ADDRESSING THE EXTENSIBILITY OF THE LATS IS KEY. What is often overlooked, however, is the importance of also gaining range in the TRICEPS. In the front squat position, your elbows are...

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12 Apr Box Jump Progressions

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Demonstrated is a flow of progressions from double leg to single leg box jumps. Why should you program jump training? Jump training should be an integral part of every strength training and injury prevention program. Jump training focuses on increasing power, which is equal to force...

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12 Apr Improving Wrist Extension Mobility For A Better Front Rack Position

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ENOUGH WITH ALL THESE BANDED MOBILIZATIONS FOR WRIST EXTENSION! All you need is your other hand! It’s more specific, you get better joint play, and you can find YOUR specific joint restriction. This is part 1 of 3 in our front rack mobility series with...

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12 Apr Multi-Directional Lunges For Improving Ankle Strength

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Multi-directional lunges are an amazing way to add movement in multiple planes, incorporate sport specific training (i.e. a volleyball dig), and specifically for the ankle, tailor a more specific training regimen for prehab or rehab. Here we are demonstrating a classic multi-directional lunge with some...

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