Much has been written about the RKC Level 1 Certification and the infamous snatch test. It requires 100 kettlebell snatches in five minutes with a 24kg kettlebell, if you are a male over 165lb. Many people ... Continue Reading
Overcoming Adaptive Thermogenesis for More Efficient Weight Loss
Diets require a lot of consistency: weeks or even months of following a meal plan, daily workout schedule, and specific lifestyle changes such as no alcohol, more sleep. It's that day-in/day-out effort ... Continue Reading
Hanging for Shoulder Health
Do you press weights overhead frequently? Or stand on your hands regularly? Or maybe you spend a lot of time with your elbows bent, and your hands in front of you? If any of these situations sound ... Continue Reading
The Beginner Pull Up Program: Flexed Hang and Ring Rows
The Beginner Pull-Up Program is designed to help you achieve your first strict pull-up. If you already have a pull-up or two, this program will help you progress your strength toward longer sets and more ... Continue Reading
Kettlebell Hip Hinge Drill
Description Stand with feet hip width apart holding a kettlebell by the side of the bullhorns, keep your grip tight. Place the bottom of the kettlebell on your stomach and imagine breaking the bell in ... Continue Reading
Kettlebells Are Just Another Tool but Use Them Wisely
You can get caught up kettlebells to the point of distraction. Enthusiasts can become almost territorial about their use and efficacy to the point of being cultish. There are whole organizations devoted to ... Continue Reading
Endurance Athletes: Welcome to Strong Season
What a year it’s been! You’ve trained smart, raced hard, and checked a couple more items off of your racing bucket list. You even stood on the podium once or twice. Along the way, you made new friends, ... Continue Reading
Is Social Media Culture Breeding Intelligence Ignorance?
Every day, millions of scientists around the world spend their time researching, studying, evaluating, and analyzing. They produce thousands of scholarly articles and research papers every month, ... Continue Reading
Physical Illiteracy: The Costs of Being Less Human
Welcome to the first episode of The Socially Conscious Squatter. The concept of this show is built on the philosophy that most of our community problems stem from not respecting our nature, chiefly, our ... Continue Reading
The Ultimate Guide to Muscle Group Split Training
Bodybuilders like Steve Reeves in the 50s and 60s advocated full-body programs that included plenty of sets, reps, and some Olympic-style lifts. With modern hypertrophy training, the trend has swung to the ... Continue Reading
Individualizing Macronutrient Ratios for Fat Loss
You’ve probably heard you need to go low carb to lose fat. Chances are other people have told you to go low fat. Right now, the ketogenic diet (a high fat, moderate protein, zero carb diet) is having a ... Continue Reading
Dissecting Muscle Up Mastery
The muscle up is one of the most sought-after exercises in the bodyweight fitness realm, the strict ring muscle up, in particular. The muscle up can be broken down into four main components: the pull, the ... Continue Reading
Under 5 Minutes Drill to Improve Running Performance
This set of drills is a quick and easy supplement to any run, warm-up or strength workout you may have on your schedule. You can do them just about anywhere without any special equipment or much space at ... Continue Reading
Are Feelings of Hunger and Satiety Physiological or Learned?
Our bodies are designed with a simple hunger mechanism: hunger pangs trigger the desire to eat, and when our stomach feels full, it's an indication that we've had enough to eat. Pretty simple, ... Continue Reading
Advanced Programming Principles for Shoulder and Knee Health
First things first: I have to be honest. I have deliberately misled you with the title of this article to get you to read it. No one wants to believe they are a novice when it comes to lifting. These ... Continue Reading
How Fitness Can Help Heal a Fractured Society
Photo by Bev Childress Photo by Bev Childress It seems the world has never been more polarized, and our discourse more divisive. Every side of every issue seems to have come to the convenient ... Continue Reading
Women: Protect Your Knees With the Sprinter Stance Squat
Women are often told to train like the guys, but we aren’t guys. Apart from the obvious, women have some pretty significant differences when it comes to their training needs. Female athletes are at a much ... Continue Reading
The Classical Model for Physical Literacy
CrossFit, SoulCycle, and many other group-class fitness brands have exploded in popularity over the last decade. Part of the success these brands have enjoyed is owed to the fact that each of them fulfill ... Continue Reading
6 More Hypertrophy Tips for the Long Limbed Lifter
Welcome back. In my first article, Hypertrophy for Long-Limbed Lifters, I covered the first five key training strategies to help long-limbed guys build muscle. In this article, I have another six tips for ... Continue Reading
With Wearable Tech, the Purpose Determines the Placement
Wearable technology is all the rage these days. From smart watches to heart rate monitoring T-shirts, to shoes with fitness trackers built in, sports garment manufacturers are always trying to find new and ... Continue Reading
Mind Your Mental Momentum
Momentum is a physical law of nature. Issac Newton tells us that an object at rest tends to stay at rest, and an object that is moving tends to keep on moving. Inertia and momentum are concepts that can ... Continue Reading
The Beginner Pull Up Program: Hanging and Shoulder Activation
Photo by Bev Childress Photo by Bev Childress The Beginner Pull Up Program is designed to help you achieve your first strict pull up. If you already have a pull up or two, this program will ... Continue Reading
Success Leaves Clues; So Does Science
Throughout the history of the iron game bodybuilders have used trial and error and the wisdom passed down from one generation of meathead to the next to determine what works. The evolution of this process ... Continue Reading
Renegade Rows
Renegade rows are deceptive. They kind of look like a plank with a simple weight pull. Simple in so far as it doesn't seem technically challenging. And you're probably right, you don't need a lot of ... Continue Reading
