strength training

Tune-up Tuesday Episode 36: Fixing the Kettlebell Swing Part 1

The kettlebell swing can be one of the most effective exercises for building lower body power and endurance.  It is also a great tool to help improve metabolic conditioning and weight loss. 

The effectiveness of this exercise is reliant on proper technique.  The importance of a good hinge position and usage of the legs to drive power can help you improve performance while improving lower back dysfunction.

Check out the video below on how to properly perform kettlebell swings.

Stay tuned for next weeks post where I cover drills to help improve common kettlebell swing errors. 

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Move Well, Stay Strong.

Tune Up Tuesday Episode 20: Ankle PAILs and RAILs

A while back I posted a video on how to assess ankle mobility along with a few of my favorite drills to improve it.  You can read that here.

The ankles are often a sneaky joint that, when limited, can cause pain and dysfunction in other areas of the body; specifically the knees, hips and lower back.  

For some reason we tend to forget about this joint, probably because we constantly throw them in sneakers and think of them as appendages that simply get us from point A to point B.

Did you know that the foot itself adapts to the surfaces you stand? Or that it helps bring stability to the ankle so it can do it's job?

Did you know as you squat, run, jump, and move around, lack of ankle mobility can effect knee mechanics and cause compensations you aren't aware about?

The ankle joint is a keystone area of the body that every person should focus on. Here is one of my favorite drills from the Functional Range Conditioning system used to expand your ankle's range of motion. 

Questions, Comments, Concerns?  Leave a comment below!

Move Well, Stay Strong

Tune Up Tuesday Episode 9: The One Arm Row with Dr. Ryan DeBell

Today I attended The Movement Fix seminar with Dr. Ryan DeBell. He offered some valuable insight on breaking down the deadlift, squat and overhead lifts.  If he's in town, I recommend checking him out.

Today, Ryan breaks down the one arm row and explains some common faults and how you can correct them.  

The Technique

  • Set up on the bench with one arm and one leg
  • Turn the leg that is on the floor outward about 20 degrees
  • Extend your upper back and so that you show a "proud chest"
  • Instead of having your shoulder parallel to the floor, slightly rotate your shoulders outward
  • Ensure that at the bottom of the row you get some scapular protraction, and at the top you get full retraction

Common Faults

  • Losing your upper back position
  • Only moving your arm, and not using the shoulder blades to perform the movement
  • Rotating your upper body as you row
  • Having scapula protraction at the top of the row

Questions, Comments or Concerns?  Leave a comment below. 

Move Well, Stay Strong.

About Dr. Ryan DeBell
I’m the creator and guy behind The Movement Fix, making videos, recording podcasts, working with gyms and athletes, and traveling as much as time permits!
I am a chiropractor by profession, although I like to say I’m a guy who went to chiropractic school and my job is to help people however is needed.
I think it’s a basic human right to know how to move your body and be pain free. Humans should fully move every joint every day.
Knowledge on human movement shouldn’t be kept a secret, but should be shared freely to help as many people as possible.
Check him out at http://themovementfix.com/

 

 

 

The One Arm Push-Up

The One Arm Push-Up

In today's post, I discuss how to improve your one arm push-up, as well as some tips and drills that will help you master this body weight exercise. 

Tune-Up Tuesday - Episode 6: Knee Pain With Lunging

Tune-Up Tuesday - Episode 6: Knee Pain With Lunging

In this episode of Tune-Up Tusday, we are joined by Dr. Zak Gabor of Boston PT and Wellness.  He discusses a simple, yet effective modification to the lunge that will help you train around cranky knees.

Tune-Up Tuesday - Episode 5: Mobility For the Front Squat

Tune-Up Tuesday - Episode 5: Mobility For the Front Squat

In this episode of Tune-Up Tuesday, we have Dr. Clinton Lee here to teach us a quick and easy mobility drill that will help you improve your front squat.

Tune-Up Tuesday - Episode 4: Tips for a Better Push-Up

Tune-Up Tuesday - Episode 4: Tips for a Better Push-Up

Today's Episode of #TuneUpTuesday covers some tips and drills to improving your push-up.  The push-up is a commonly butchered exercise.  Read the full post to find out how you can get  the maximal benefits of this exercise.