Video of the Week: Kettlebell Pullover Sean Skahan One might look at programs that I design and notice that maybe 1-2 exercises stick out in comparison to the others. Compound muscle group exercises ar . . . keep reading
Video of the Week: Jump Squats We have had several threads asking about weighted jump squats. Here is a video of an MBSC athlete performing them with a barbell. We will add weight o . . . keep reading
Video of the Week: Landmine Single Leg SLDL This is a single leg SLDL using the landmine. Hold the barbell in the opposite arm of the leg you are trying to work and extend the other leg straight back behind you. Using the landmine provides offset contralateral loading while being easier to balance than holding dumbbells. . . . keep reading
Foam Rolling the Sensitive Spine Keats Snideman Here is a brief video demonstrating how multiple foam rollers can be used when dealing with a sensitive and kyphotic spine. The kyphosis I am refering to is an exaggeration of the normally kyphotic thoracic spine. The lumbar and cervical curves are supposed to be lordotic or "arched" in a healthy spine with normal curvature. Of course these techniques can be used for a flat or extended thoracic spine as well but I would omit the segmental extension shown at the end of the video clip since more extension is NOT what a flat T-spine (often refered to as a "dorsal dish" in the somatic and Rolfing bodywork world). . . . keep reading
Exercise of the Week: Valslide "V" Leg Curls Here is a progression for Valslide leg curls once you can comfortably do 10-12 reps with good form. Extending the legs out at an angle increases the involvement of the glutes and adds an adduction component. . . . keep reading
Video of the Week: X-Pulldowns In this video from an upcoming T-Nation article, Ana Tocco demonstrates X-Pulldowns. This is a great vertical pulling exercise that we use as MBSC that allows for a more natural shoulder range of motion, similar to TRX inverted rows. . . . keep reading
Kettlebell Carry Progression Devan McConnell Kettlebell carries, whether suitcase style (by your side) or overhead are great exercises to develop spinal stability, as well as scapular-thoracic stability. It's about as simple an exercise as there is…hold a heavy kettlebell by your side (or overhead…I'll get to the technique in a moment) and go for a walk. Focus on staying still and smooth….like you are trying to glide across the floor. Carries are more or less dynamic side bridges, forcing you to resist motion around your spine (the primary function of the "core" muscles) and at the same time give s you great bang for your buck hip control. . . . keep reading
Video of the Week: Valslide Hip Flexion This is a simple corrective exercise for the Hurdle Step that fits nicely into the warm-up. It is great because it targets both hip mobility and core stability. . . . keep reading
Video of the Week: Inverted Row/Hamstring Bodycurl Combo Here is an exercise to work the entire back side of the body. It is an inverted row followed immediately by a TRX bodycurl. This can also be regressed by placing the feet on the floor and adjusting the position of the feet relative to the anchor point of the TRX, moving closer to make it easier or further away to make it harder. . . . keep reading
Video of the Week: Kneeling Thoracic Rotation and Extension MBSC staff member Kevin Carr shows a great drill to improve thoracic mobility. This works well because kneeling and flexing at the hips aids in locking down the lumbar spine so movement comes primarily from the t-spine. . . . keep reading
Video of the Week: Dowel Rod Leg Circuit US Olympian Karen Thatcher demonstrates a leg circuit that can be used for a client recovering from back injury. The dowel is positioned in the lumbar spine to keep the athlete in extension and to encourage movement at the hip rather than from the lumbar spine. . . . keep reading
Video of the Week: Windmill Tutorial In lieu of the recent forum discussion about the windmill exercise, Mike Perry has been kind enough put together a tutorial on how to do the exercise properly. . . . keep reading
Video of the Week: Sled Crossovers Sled crossovers are excellent for functional training of the adductors as they utilize the long adductors as both extensors and adductors (the actual role of 3 of the 5 members of the adductor group). . . . keep reading
Video of the Week: The "W" Exercise Anthony Donskov shares an excellent activation exercise for the posterior cuff musculature (teres minor, infraspinatus). It can be added into band retraction work prior to weight training to activate the posterior cuff and prepare the shoulder for the demands of pushing, pulling and pressing. . . . keep reading
Turkish Get Up Tutorial (Part 3) In an excellent follow-up to their previous two tutorials, Joe Sansalone and Neghar Fonooni take you through details of the high bridge and the lunge movements within the TGU. . . . keep reading
Turkish Get Up Tutorial (Part 2) This is a great follow-up to last week's tutorial. Here Joe Sansalone and Neghar Fonooni go more into complexities about this exercise and troubleshoo . . . keep reading
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