Archive for November, 2009

Diesel Crew – How to Deadlift the Proper Way – Without Wrecking Your Back

The guys over at the Diesel Crew just made a great video on how to conventional deadlift the proper way so you don’t hurt your back. Here is is:


How to Conventional Deadlift

1. Setup with your feet shoulder width or slightly wider than shoulder width apart
2. Toes can be straight ahead or turned outward
3. Shins should be approximately 4-6″ AWAY from the bar
4. Grab the bar with a double overhand grip (until the weight gets too heavy)
5. Legs will be straight
6. Take a big breath and force your abdominals outward and hold
7. Drop your hips as your knees shift forward toward the bar
8. Create tension in your upper back and lats by squeezing your armpits and pulling your arms downward
9. Drive the floor away, keeping the bar against your body all the way to lockout
10. Once bar gets to your knees finish the lockout with a powerful glute contraction, finish in a straight line
11. Move hips backward, keeping the glutes and hamstrings on tension
12. The bar will move downward and once the bar reaches the knees, drop straight downward back to the floor


Thursday, November 26th, 2009 Sports Performance Training, Videos 1 Comment

Strength Exercise Library – 11 Pull Up Variations

I got inspired by Joe Hashey’s pull up video and decided to make one as well. Here are 11 Pull up variations that are not your normal type of pull ups.
Alternating grip
Double Bar
Mountain Climber
Pull Ups with Isometric Holds
Pull ups with Hand Walks
Front and Back Pull Ups
L-Sit Pull Ups
Ballistic Single Grip Pull Ups
Ballistic Wind and Narrow Grip Pull Ups
Ballistic Alternating Grip Pull Ups
Around the World Pull Ups


Thursday, November 19th, 2009 Videos No Comments

5 Tips to Ensure Success in the Gym

Here are five tips that I believe should be thought of and frequently used during the initiation of a new program to make your athletes and yourself more successful with your training program.

1) Being Aware of Body Basics – When adding new exercises into your program always keep in mind the use of correct technique. This involves a good sense of proper exercise performance through its full range of motion with correct posture and using the proper muscle groups for lifting effectively. Are you driving with your hips during deadlifts and squats? Do you have even weight distribution between legs during your lunges? Are your shoulders pinched back together on the bench and your grip as tight as can be during your bench press? Know how your body should engage and move during the exercises implementing constant assessment and form correction from knowledgeable strength and training partners

With proper technique anyone, over time, can lift heavy weight

With proper technique anyone, over time, can lift heavy weight

2) Know Your Source – Where are you getting your information from? Magazines, pictures, web sites, that crazy yoked guy you saw in the gym? Are the sources you use reputable? There are a ton of training programs out there and there is always something, either good or bad, that can be taken from them, however, is the complete protocol right for you or your athletes? Remember not all programs are designed to fit every single person. It is good to see what others are doing but take only what you need for your individual athletes and compose your own program.

There is no one-size-fits-all training program

There is no one-size-fits-all training program

3) Know why you are Choosing Certain Exercises – Most coaches can argue the pros and cons for almost any exercise. A good strength coach will know which exercises should be used in an athlete’s training program to enhance their strengths and bring up their weaknesses. If an athlete cannot perform a certain number of push ups or body weight dips should they be bench pressing? Are power cleans and snatches necessary in the program you are creating? Know exactly why you are using each exercise in your routine and know what exercises are right for the individual you are training.

4) Realize Limitations – We all try to make ourselves and the people we train better each time we head into the gym or the playing field, but ignoring certain limitations may cause great setbacks in training progress. Neglecting minor injuries that need attention could lead to more serious injuries down the road. Most injuries do not need complete time off from training; however some exercise substitutions, lighter weight and set and repetition manipulations may be necessary when you or your athlete cannot train at full capacity.

5) A Little Prehab/Rehab Goes a Long Way – Adding some preventative maintenance work into training programs will pay huge dividends down the road. Foam rolling works out the tight and damaged muscles so they can release and heal properly. Proper warm up drills for the upper and lower body prime the joints and muscles for training.They may not be the most fun movements to do, but a little preventative maintenance will minimize injuries, increase range of motion and potentially create greater athletic success.


Saturday, November 7th, 2009 Articles, Sports Performance Training 1 Comment


Sign-Up For Our FREE Newsletter!
Plus, Receive 2 Free Manuals:
• Never Ending Strength
• 6 Weeks To Healthy Eating

We will never sell or share your info.