A Tight Hip Flexor = Compensations

This is an excerpt from an article I wrote for USA Gymnastics.  Again, although written for gymnastics the functional relationships and concepts can be applied to any movement. The lumbopelvic hip area consists of the lumbar spine, pelvis, and hip joints. The major muscles include the low back, abdominals, gluteals, and hip flexors.  Optimal strength and flexibility are required for [...]

Getting at the Core for Gymnastics (or Life)

 
While gymnastics is used in this post the concepts apply to any endeavor.  Most would agree that a strong “core” is essential to all sporting activities and tasks of daily living. What is the core and how do we train it to maximize performance? Generally speaking, the core consists of the lower back, lateral trunk and abdominal (rectus abdominus, obliques, transverse abdominus) musculature. [...]

Youth Fitness–Specialization

One of the many problems with youth sports today is early specialization.  This basically means that kids are pigeon holed into one sport at too early of an age.  The consequences of this are the development of compensatory and faulty movement patterns, missing critical stages of development, increased likely hood of injury, inconsistant performance and [...]

“Crazy” Upper Body Strength/Exercises

Who needs a fancy gym or expensive equipment!
More motivation to take my daughter to the park! (not that I need any)
Get Strong! Stay Strong!
Chris

Truly Inspirational Father and Son!

This is awesome!
Please share this great story.
Get Strong! Stay Strong!
Chris

10 Suggestions For Safe Resistance Training

                                                                                                 
This was an excerpt from Charles Staleys’s “The [...]

Verticle Core/Abdominal Exercise

  
   
Here are a few “functionally based” core exercises to follow up my Death Of A Sit Up post. Take care not to overextend the back.  I like to use wall to limit excessive motion.  Can progress to holding medicine ball.  Make sure to stretch the hip flexors as a tight hip flexor will limit hip [...]

Mighty Magnesium

                                                                                                                    

For the longest time people have focused on calcium and vitamin D for bone health. While important, without adequate magnesium (Mg) the absorption of calcium is hindered. Magnesium is stored in our bones and is a buffering mineral when our blood becomes too acidic or when needed in other areas of the body. Many [...]

Ladies…Dont Be Afraid of Heavy Weight

   
This girl is cut! And she is lifting heavy!  Look at those abs!
Lifting mod to heavy weight for lower reps is great for bone and muscle strength, function, a lean look and a host of other benefits!   
Go get em girls!
Get Strong! Stay Strong!

The Death of the Sit UP

 
Many years ago the sit up was king of abdominal training.  Today in the world of rehab, function and performance training the tide has shifted away from the sit up.  Our study of the human body, how it works and how it responds to various training modalities has led to a shift in our training [...]