5 tips for healthy joints when lifting “First, move well" Gray Cook If you take one thing away from this blog, remember that principle. Joint and soft tissue injuries in the weight room are astoundingly common and can usually be...
Hip Hinge Exercises for Strength and Mobility The hip hinge - the “forgotten” movement pattern that is king for building strong, mobile hips, glutes & hamstrings that pop and a resilient low back. You do push and pull movements for the upper body, right? You...
Introduction to building muscle after 40 Building muscle after 40 is harder and that’s why you’ve got to train smarter! You simply cannot get away with training like you’re 20 anymore and there are several reasons why. Your life is busy and more stressful. You’ve...
Introduction to shoulder mobility You’re here because you want to improve your shoulder mobility. Perhaps you’re in pain or perhaps you just feel restricted and unable to perform certain exercises well (overhead press, anyone?). Either way, it’s limiting you and...
It is about getting stronger across your body’s movement patterns, rather than just body parts. It improves athletic qualities like strength, power, stability and mobility. That gives it huge carry over to sport. It’s not just for sports performance or athletes...
What are the core muscles? Look at the right image... Think of your rib cage and then your pelvis. Your core is made up of the muscles that bridge that gap in the middle. The ideal position for those three sections is a canister type shape. That’s a very strong and...
‘Cardio kills gains.’ It’s the gym bro myth that will not die. The statement has been around for decades and it’s one that many lifters still fear to be true today. Is it true? No, not if it’s done right. I used to avoid cardio like the plague. Then I realised in time...
The benefits of the 90/90 stretch If your hips are stiff, pinchy or just not moving well, start with the 90/90 stretch. There is a logical, biological reason for this: it targets the deepest stuff. This is a principle of effective mobility training. To expand range of...
Low Intensity Interval Training (LIIT) is a cardio workout that has repeated bouts of “low intensity” exercises combined with short periods of rest. Think of it like going for a steady run, cycle or swim. The intensity is the same. Instead of racking up the miles, you...