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5 Kettlebell Drills to Add Real Function to Your Fitness

In the thirteen years since I received my RKC certification as a kettlebell instructor, I have seen some interesting evolutions in kettlebell training. When I started the RKC program, probably at least 70 ... Continue Reading

It’s Not the Years, It’s the Miles: Training After 50

Most people have an age that they fear. Often, you hear women claim to be 39 for decades, as if somehow that year makes everything go south. Fifty sits there with its own Roman numeral, “L,” and also has ... Continue Reading

A Wolf in Sheep’s Clothing: The Resisted Rock

Looking for a simple and powerful way to strengthen your core while stretching your central pillar? Your central pillar is your hip-to-shoulder zone. Look no further, the resisted rock will do it. A key to ... Continue Reading

Upgrade Your Next Flight With These Airport Exercises

Being squished in an airline seat for hours and sitting in a terminal on a layover always tightens my body up for days or even weeks afterward. I have found that being proactive and stretching out as much ... Continue Reading

Lateral Training for Athleticism and Injury Prevention

Generally when you train, you probably either move forward or stand in place. You might go for a run with some distant goal in mind, race toward the end zone or goal, or pick up heavy weights and root ... Continue Reading

10 Commandments of Muscle Mass for Women

“Don’t get too bulky.” “If your shoulders get too big, you’ll look like a man!” “You’re too skinny, you need to eat!” “There’s no way she’s natural, she is definitely using steroids.” If you’re a female ... Continue Reading

No-Gimmick Training for Fighters (and All Athletes)

Charles is here on a weekly basis to help you cut through the B.S. and get some real perspective regarding health and training. Please post feedback or questions to Charles directly in the comments below ... Continue Reading

Practical Alternatives to Processed Protein Bars

Learning how to eat better is one of the keys to long-term health and happiness. It may even be the most important thing we need to do in order to kick ass for as long as possible. I am a huge fan of ... Continue Reading

Want a Great Butt? Train Like an Athlete

After years and years of building athletes for competition, I’ve come to one distinct conclusion: sports coaches know how to build strong, muscular butts. We never program for aesthetics, but at the ... Continue Reading

From Thin, to Fat, to Fit: Coaches Are People, Too

3 Mobility Drills for Solid Overhead Lifts

If you are working on overhead pressing or jerks, you need flexibility of the thoracic spine and shoulders. Attempting these lifts without full range of movement is asking for injury. In the video ... Continue Reading

Your Body Is Your Business: Be the Boss

Improving business and management skills appeals to almost everyone. Go to any airport and you will see scores of books about this. If you’re not already the boss, chances are you’re either dreaming of ... Continue Reading

6 Elements That Belong in Every Athlete’s Training Program

I work as a college strength coach for over 500 student-athletes from 21 different sports. Below I have listed my top six training elements for these athletes. Regardless of his or her sport, each student ... Continue Reading

Beyond GPP: The New Model of Performance Training

“Movement training” is a becoming popular buzz phrase within the fitness industry, especially as an increasing number of “average” people are becoming aware of the link between exercise and health. As a ... Continue Reading

Quit Your Diet: A Sustainable Approach to Lasting Results

Less than an hour after waving goodbye to 2015 and ringing in the New Year, the search term “weight watchers” saw its highest number of views out of any other day during the past year, according to Google ... Continue Reading

Your Diet Needs a Reality Check

The topic of diet has been known to lead to arguments that could almost be described as religious. While I don’t think anyone is going to commit a jihad over whether or not to eat paleo, you know exactly ... Continue Reading

The Way You Stand Is Damaging Your Body

Today I want to talk to you about a posture I call “The One Leg Booty Pop.” Technically called “hanging on one hip,” it is where the entire body weight is shifted onto one weight-bearing leg. This posture ... Continue Reading

5 Cutting-Edge Core Training Progressions

You would think every exercise that could be done to strengthen the core has already been done. Since Charles Atlas first advertised his bodybuilding programs in the 1970s and 1980s, training the ... Continue Reading

What We Can Learn from the Kettlebell Sport Veterans

The most engaging aspect of kettlebell sport is its inclusiveness. At the recent International Union of Kettlebell Lifting (IUKL) World Championships in Dublin, 35 countries participated and over 565 ... Continue Reading

9 Exercise Tweaks for Strength, Size, and Mobility

See It, Do It, Win It: Charge Up Your Visualisations

The Soviet Union started using visualisation in sports from the 1970s, and now it is in the toolkit of most elite athletes. From scoring the goal, to flipping the somersault, to winning the race, ... Continue Reading

A Plan for Eating High-Quality Protein on a Low Budget

If you’re on a budget, buying high-quality protein requires planning. The demand for ethically raised animal products, like grass-fed, pasture-raised, wild-caught, and locally sourced meat and ... Continue Reading

Why You Should Try Something Entirely New This Year

Are your new year’s resolutions based on reigniting the same old routines? Consider trying something entirely new this year. It may be intimidating, but trying new things can open your eyes to unexplored ... Continue Reading