Every Sunday we post the "Sunday Seven" so you can quickly see the 7 most popular articles of the week. This week's popular posts cover BJJ, how to squat, sprint training, the Grok analogy, kettlebells, and 52 ways to stand up!

 

1. 5 Things I Wish I Had Known When I First Started Training BJJ (Valerie Worthington)

I’ve been thinking about how little I knew when I first began training BJJ. In the spirit of helping newcomers to the sport, here’s a list of 5 things I wish I had known when I first started.

 

Breaking Muscle Shop

2. Take the Stand Up Challenge: 52 Ways to Get Up Off the Floor (Logan Christopher)

Getting up off the floor seems simple enough, but a lot of people can't do it well at all. And I'm willing to bet not all of you can do all 52 ways I came up with for standing up.

 

3. How to Sprint Your Way to a Six-Pack (Katie Chasey)

There are so many abdominal workouts out there, but few of these will give you the same overall results that sprinting does. Here's how sprinting works your abs, and how to sprint properly.

 

4. Grok Didn't Eat Oatmeal and Other "Directionally Accurate" Paleo Myths (Keith Norris)

Those who disparage the Paleo diet often cite the mythical caveman “Grok” as evidence exhibit A. Let me explain why Grok is essential for changing people's lifestyles and health.

 

5. Should You Squat With Your Knees Forward? (Jeff Barnett)

"Don't let your knees go past your toes" is a common coaching cue for the squat. But is it really the best way to do it? Not always, suggests a recent study.

 

6. How Gait and Posture Change With Age and Exercise (Doug Dupont)

When we think of age-related gait and posture issues, we tend to automatically think of hip problems. A new study reveals ankle strength and activity level might be more to blame.

 

7. The Program Maximum: Kettlebell Training for the Advanced Athlete (Andrew Read)

An evolution of Pavel's famous "Program Minimum," this program is for seasoned trainees looking for further gains. It's still simple, but it's challenging and effective.

 

Photo provided by David Brown Photography.

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