5 Short Drills to Make the Secret Places Stronger (Video)

People often forget about the secret places – in particular the shoulders, midsection, glutes, and ankles. Here’s are some drills to strengthen these areas.

Donnie “Super D” Thompson is the first man to total hit a powerlifting total over 3,000lbs. It's safe to say he has learned a few things along the way about getting stronger and steering clear of injury.

Donnie “Super D” Thompson is the first man to total hit a powerlifting total over 3,000lbs. It's safe to say he has learned a few things along the way about getting stronger and steering clear of injury.

As far as Super D is concerned, the key to longevity in powerlifting, or any sport, is to make the secret places stronger. These are the places people often forget about – in particular, the shoulders, midsection, glutes, and ankles.

In this video, Super D demonstrates some drills to help you work these essential areas. Each of these drills take just a minute or two, and can be done at home or in the gym. Which leaves no excuses – time to get yourself stronger!

  • 00:23 – Introduction to Donnie Thompson
  • 01:49 – Making the secret places stronger
  • 03:22 – The shoulders – a short and effective warm up
  • 06:15 – The low back – a drill to unlock the hips and back
  • 10:28 – The ankles – compression for performance gains
  • 14:40 – Hernias – how they happen and how to avoid them
  • 15:17 – The midsection – diffusing the tissue with a kettlebell or roller
  • 18:33 – The glutes – the butt walk to fire up the QL and adductors