12 Reps – The Breaking Muscle Digest – Vol. 1, Issue 1

Twelve reader favorites from the past week and from the archives, curated to save you time.

Get Your Read On – Breaking Muscle Style

Here are a dozen top picks and reader favorites from the past week and the archives.

GO RUN UP A WALL! HOW TO DO A PARKOUR WALL RUN – This technique, explained in easy-to-follow steps, will help you glide over barriers quickly and easily.

VIDEO: 2 WAYS TO BULLETPROOF THE FREESTANDING HANDSTAND – Use these two techniques to get past the “jump and hope” roadblock and arrive at handstand happiness.

4 SIMPLE GYMNASTICS DRILLS FOR STRENGTH AND MOBILITY – Gymnastics training requires intense, full-body muscle contractions and significant time spent under tension, which lead to great gains in hypertrophy, increased lean muscle mass, and fat loss.

THE KETTLEBELL SNATCH – A SWING THAT ENDS OVERHEAD – While they may seem like distinct moves, the kettlebell snatch is an extension of the kettlebell swing, according to a study in the Journal of Strength and Conditioning Research.

THE 5 BEST SHOES FOR OLYMPIC WEIGHTLIFTING AND CROSSFIT – Examining any one thing in a vacuum makes objective comparison impossible. So, we compared five pairs of weightlifting shoes based on their relative merits and drawbacks.

3 REASONS YOU DON’T SQUAT MORE WEIGHT (AND WHAT TO DO ABOUT IT) – How to tell if you have any of a few common problems that can halt your squat progress and what to do to fix them.

SMART STRENGTH WITH CHARLES STALEY – Read Staley’s answers to reader questions on life and training, submit your own questions for next week’s column, and get a look at the Secret Weapon’s own training log. This week he discusses fat loss and goal setting.

YOU DON’T NEED MEDICATION TO MAINTAIN A HEALTHY LOW BACK – Learn to strengthen and lengthen certain muscles in conjunction with hydration to give your lumbar spine the love it so desperately craves.

GREASING THE GROOVE: A MORE EFFECTIVE WAY TO PREPARE FOR PUSH UP TESTS – Many of us would have no problem if we had to drop and do twenty push ups. But what about forty? 100? Here’s a training method for that challenge.

THE TOP 10 FITNESS BLOGS OF 2015 – Every year we hold a contest to determine the top ten fitness blogs on the Internet. There are a lot of sites out there, and we need your help to sort through them all.

THE 3 KEYS TO OBSTACLE COURSE RACING SUCCESS – Andrew Read sees three big mistakes when it comes to obstacle course training. Let’s look at what the errors are and how to avoid them.

THE ROLE OF A WEIGHTLIFTING COACH, EP 10 (PODCAST) – Sit in on a Q&A session with three icons of weightlifting – Bob Takano, Greg Everett, and Ursula Garza Papandrea.