Sometimes we like to combine barbell back squats with calf raises to help our clients get even more bang for their back squat buck… like this:

In this post, I’m going to cover more »]]> The Barbell Back Squat is a staple  strength and muscle-building exercise we use with our clients and athletes at Performance U!

Sometimes we like to combine barbell back squats with calf raises to help our clients get even more bang for their back squat buck… like this:

In this post, I’m going to cover 3 things:

- The basic (default), generalized back squat bar position we recommend at Performance U

-Training situations where we’d choose a low bar position over a high bar.

-Specific training instances where we’d favor a high bar placement over a low bar placement.

Our Default Back Squat Technique & Bar Placmement

Since many people tend to lack ankle mobility and shoulder external rotation; for “general” purposes we favor a hybrid bar position (between high and low), along with a few other coaching tips on performing the barbell back squats, which I display in this MuscleMag.com video:

Go here to watch 8 more training videos I did for MuscleMag with bodybuilder Alejandro (Alex) Cambronero. 

Back Squats: High Bar vs. Low Bar Position

As you can clearly see by the image above, bar position placement can affect the force angles and postures involved in the barbell back squat exercise.

When individualizing our programs, the bar position we favor depends on the ability and goals of the specific client or athlete we’re working with.

When We Would Use the HIGH-Bar Squat Position

- We’ve found the high-bar placement works better for us when we’re trying to emphasize strength gains a bit more in the quads, since the body position can remain more upright.

- If we’re trying to improve quad muscle size (hypertrophy), we’ll use a higher bar position.

- If there’s limited shoulder external rotation or Thoracic-spine extension, we’ll favor a high bar position. Or, we’ll use a front squat.

- When working with bodybuilders using lower-loads and higher-reps for more time under tension, we’ll favor the high bar position.

- When we’re trying to be a bit more lower-back friendly, we’ll use the high bar position since it keeps the torso more upright, which reduces potential shear forces on the spine.

When We Would Use the LOW-Bar Squat Position

- We’ve found the low-bar placement works better for us when we’re trying to emphasize a bit more from the hips and low back, since the body position stays more forward.

- If someone is going for big weights (more max loads) using lower rep ranges, we’ll favor a lower-bar position to bring more of the powerful hips into the game. Plus, it shortens the lever arm on the low back, which allows the hips to work from a better mechanical advantage.

- We like using low-bar position back squats for females since girls tend to already be more quad dominant; we focus their lower-body training more toward balancing that strength with more hip and hamstring work.

- If someone lacks ankle mobility, we’ll use a lower-bar position since it better accommodates for a more hip oriented squat action.

- For those who have great shoulder mobility and T-spine mobility, we’ll incorporate the low bar position.

Clarifying Back-Freindly Bar Positioning

 It may sound as if I’m contradicting myself because on one hand, I say that we use the low bar position to shorten the lever-arm on the back (in the MuscleMag video). Then, I mention we use the high-bar position for folks with “bad issues” to keep the torso more upright.

So, this deserves some clarification:

- If you have restricted ankle mobility, like most average gum goers do; we recommend a lower bar position because restricted ankle dorsiflexion will cause you tilt your torso more forward, which places more stress on your lower back the higher the bar is placed.

- If you have “back issues” (on the other hand) we go for a higher bar position, provide your ankles mobility is fine, in order to keep the torso position more upright to place more stress on the legs and less on the back.

In short, BOTH methods can be considered “back-friendly”, it just depends on the situation as I just described.

We LOVE to Mix and Match BOTH Bar Positions!

If we’re working with someone who has no limitations, we may alternate bar placement with each consecutive squat workout to create training variety and change the force vectors involved within the same movement pattern.

If we’re working with someone looking to squat bigger loads, we’ll still sprinkle in some high bar position squats. And, on the flip side, we’ll occasionally throw is some low bar squats for bodybuilders looking to get huge.

Back Squats: BodyBuilding vs. Powerlifting Style

Most average exercises (and even many fitness pros) don’t think much about Barbell placement at all, which is why I put this post together.

On the other hand, many hardcore powerlifters and bodybuilders often argue why one squat style is better than the other.

The truth is, the powerlifter (low bar ) squat is better for powerlifters looking to lift huge loads. And, we’ve found the bodybuilder (high bar) squat is better at building big quads.

That said, we feel that both parties (bodybuilders & powerlifters) could benefit from the wisdom of the other. The list of bullet points I provided above displays when and how we would apply each type of squat.

At Performance U, we’re not concerned with figuring out which type of back squat is best because BOTH back squat styles work! We’re concerned with finding out which style(s) of the back squat is best for YOU!

Here’s a Barbell Back Squat We DON’T EVER Use

Ana is a standout Biology major at Nova Southeastern University who is a certified sports nutritionist through the International Society of Sport Nutrition.

If you’re ready to get some cold, more »]]> Today’s post 5 Fat-free food Lies that Made You a Butter-hater  comes to you from my freind (and soon to be nutrition supa-star) Ana Castilla.

Ana is a standout Biology major at Nova Southeastern University who is a certified sports nutritionist through the International Society of Sport Nutrition.

If you’re ready to get some cold, hard nutrition science on why Butter is Awesome – Read on!

5 Fat-free Lies that Made You a Butter-hater

by Ana M Castilla

You know that awkward moment, when you realize you are holding an empty tub of Nutella in one hand and a spoon in the other. It’s weird how that happens. Well, that won’t exactly get you the cover of men’s health now will it? You ought to take a closer look to all that fat there kido; or so they tell you. Because someone, somewhere, took the gigantic leap of faith and decided that fat is singlehandedly responsibly for making us ugly, overweight, sick and inflamed. We have been instructed to avoid buttery goodness like a visit from your in-laws. But not candy. No. Candy you can feed to children, the future generation, because it’s harmless- it’s just sugar. Exactly.

For the love of butter! Do yourself a solid and next time you brag about your “healthy” fat-free self, try to sound like you read anything other than the twilight series. Not to worry though, you’ll be all buttered up in no time. Keep in mind though, than when I talk butter; I’m talking about real-grass-gracing-cow’s butter, not country rock’s buttery spread. The difference is important. Careful now the fat-free mentality is about to expire, one lie at a time.

1. The law of volumetrics:  Eat foods with the least amount of calories possible.

Butter, at a whopping 9 calories per gram, would sadly never make the cut. Would the answer then be moderation? Now I bet you have that down. You eat the good fats in moderation! So you sprinkle some olive oil, macadamia nuts and almond butter here and there; you also take your fish oil. High five to you! Keeping those calories in check I see. However to assume that all calories are created equal and that fat in one teaspoon of Crisco is equal to one of olive oil, just because they both have the same amount of calories, is utter nonsense. Your body has completely different fates for those 9 calories. Hormones, among other factors, determine how your body partitions the nutrients it receives.⁽¹⁾ That’s why girls grow hips and breasts and guys don’t, even if they were to eat the same amount of calories.

2. Saturated fat will make you drop dead on the spot

Doc’s orders: saturated fat should be keep to less than 10% of calories. Have you ever asked yourselves why? You’ve learned that saturated fats are very stable compounds and that sounds really scary. How the heck are we gonna get rid of it then? Hold tight for a second. First you really want to make good use of the pesky little things. See, it is quite steamy in our blood vessels. In there, saturated fat provides the cell with just the right amount of stability, teaming up with the omegas to keep the cell’s gate system running smoothly.

Saturated fat is extremely resistant to oxidative damage, very unlike any of your other “healthy” fats. Oxidized fats in our bloodstream are a bad thing buddy. ⁽²⁾ With the amount of oxidative stress we deal with on a daily basis, I believe saturated fat to be protective in this sense. Tell your GNC guy to hold up on that order of antioxidants.

Butter is indeed mostly saturated fat as you’ve heard, especially the very saturated butyric acid which aids in metabolism, inflammation⁽²³ and stress resistance⁽⁴⁾ and which oddly enough you can also find as a supplement. Don’t forget about the, again saturated, medium chain triglycerides in butter, also known for its health benefits. ⁽⁵⁾ I guess it simply looks better in a pill than in real food huh?

That’s all really nice, but won’t wont saturated fat add to the chub? Agreed, saturated fat in the presence of elevated blood glucose is no good news. But this is we’re an itty bitty piece of knowledge is dangerous. These fats only become harmful under conditions of hyperinsulinemia, the big word for elevated insulin, in fact anything under this condition would be. Insulin levels rise primarily in response to ingestion of carbohydrates; not fat. Therefore if we lower our carbohydrate intake, saturated fat will help us to look good in that bikini and prevent coronary heart disease at the same time. ^(6)(7)(8)(9)

3. Cholesterol is Satan’s unclaimed child.

Arteries are like pipes and cholesterol is the gunk that gets stuck to it, making you die. Guys, this is the coloring book version of how this really works. The cholesterol you eat and the cholesterol in your blood are two different things. If you don’t eat it your body will convert whatever fat-free-cardboard-tasting food you shove down the pie hole into cholesterol; it is that essential.⁽¹⁾

Our brain is merely 2% of body weight but houses up to 20% of our cholesterol. Cholesterol is essential for brain development, AKA it helps you mentally perform at your best. You’re so smart! That’s why you skip the Goji berries and melt some butter because cholesterol is also an anti-oxidant.⁽¹⁰⁾ Want to digest your food properly? Cholesterol is needed to produce those bile salts. Want to be all macho-macho and conserve your virility? Ladies any concerns about fertility? Well cholesterol makes sex hormones too – amazing isn’t it? ^(11)(12)

Now don’t sue me here! I am not saying you want high levels of cholesterol in your blood. But rather than avoid consuming it, you want to focus on making sure you keep chronic inflammation at bay and enable your body to make good use of this super-sterol.⁽⁸⁾ This means better insulin sensitivity, lots of snooze, happy time and a myriad of other things.

 4. Butter is nothing but empty calories

Real grass-fed butter, from real happy cows, has carotenoids along with a multitude of vitamins: vitamin A, E, D and K2. Butter also has powerful antioxidants such as manganese, chromium, zinc, copper, selenium and iodine. Butter is loaded with beneficial fatty acids such as CLA, butyric acid and the perfect balance of omega-3 to omega-6 fats. Now that we know cholesterol is not the devils excrement, I’m going to add that in too.

5. You are what you eat: if you eat fat you will become fat

You are what your body does with what you eat. What determines what is going to be stored as fat and what will be used for energy has ABSOLUTLY nothing to do with the amount of fat you consume, but there is powerful evidence to suggest that it has everything to do with the amount of carbohydrates in your diet.⁽⁵⁾    Say I were to look into your small intestine after a butter mishap. I would certainly find lots of cholesterol and fat in there, but around 85% of it will have been produced in house. Only the remaining 15% would come from dietary cholesterol. Additionally we know that triglycerides and cholesterol will only be stored preferentially if you have high insulin levels.⁽¹⁾ That means you went crazy on the chocolate cake not the fat. So number five, we have just taken you down.

How to Bulletproof your breakfast with butter!

For those more adventurous reading this post, I can suggest a sneaky yet delicious way of buttering yourselves up in the mornings. The recipe comes straight from the brilliant minds at the Bulletproofexec.com. These guys put together a cement jungle version of the Tibetans Yak butter tea. It has this “je ne sais quoi” that keeps you sharp, warm and fuzzy, and metabolically ready to tackle the day.

1. Start with 500 ml (2 mugs) of black coffee brewed with mold-free beans (important)

2. Add 2 Tbs (or more, I prefer 80 grams, about 2/3 of a standard stick of butter) of Kerry Gold or other UNSALTED grass-fed butter
3. Add 30 grams of MCT oil for max energy, weight loss and brain function (optional if you have none)
4. Blend with a pre-heated hand blender, Magic Bullet, or (best) counter top blender until there is a creamy head of foam
5. Devourer !

Ana’s Bio

Ana Castilla is a Biology major at Nova Southeastern University who is a certified sports nutritionist through the International Society of Sport Nutrition. She gives “Paleo” nutrition lectures at different Crossfit boxes in the South Florida area including 911 Crossfit, Crossfit Downtown Miami and Crossfit Key Biscayne and the Lies You been told about comes to you from Ana M Castilla. You can contact her through email at castilla@nova.edu.

References for the Nerds

1. Berg JM, Tymoczko JL, Stryer L. Biochemistry. 5th edition. New York: W H Freeman; 2002
2. Steinberg D, The Cholesterol Wars: The Skeptics vs. The Preponderance of the Evidence.2000; San Diego: Academic Press
3. Säemann MD et al. Anti-inflammatory effects of sodium butyrate on human monocytes: potent inhibition of IL-12 and up-regulation of IL-10 production. FASEB J. 2000 Dec;14(15):2380-2.
4. Ranganna Kasturi et al.Butyrate, a small pleiotropic molecule with multiple cellular and molecular actions : Its role as an anti-atherogenic agent. Recent research developments in molecular and cellular biochemistry : V 2 (2005).
5. St-Onge MP, Jones PJ.Greater rise in fat oxidation with medium-chain triglyceride consumption relative to long-chain triglyceride is associated with lower initial body weight and greater loss of subcutaneous adipose tissue. Int J Obes Relat Metab Disord. 2003 Dec;27(12):1565-71. http://www.ncbi.nlm.nih.gov/pubmed/12975635.
6. Jeff S. Volek, Matthew J. Sharman and Cassandra E. Forsythe .Modification of lipoproteins by VLCD. The American Society for Nutritional Sciences J. Nutr. 135:1339-1342, June 2005. http://jn.nutrition.org/content/135/6/1339.full.pdf+html.
7. EM Cranton and JP Frackelton, “Free Radical Pathology in Age-Associated Diseases: Treatment with EDTA Chelation, Nutrition and Antioxidants,” Journal of Holistic Medicine, Spring/Summer 1984,pp 6-37
8. Smith, MM, MNS RD and F Lifshitz, MD Pediatrics, Mar 1994 93:3:438-443

7. Margaret A French, Kalyana Sundram , M Thomas Clandinin.Cholesterolaemic effect of palmitic acid in relation to other dietary fatty acids. Asia Pacific Journal of Clinical nutrition. Volume 11, Issue Supplement s7, pages S401–S407,DOI: 10.1046/j.1440-6047.11.s.7.3.x. 2002.http://onlinelibrary.wiley.com/doi/10.1046/j.1440-6047.11.s.7.3.x/abstract;jsessionid=BE9DD3701BA03932D39E3A687E2469D1.d04t03.
8. Katan MB, Zock PL, Mensink RP. Dietary oils, serum lipoproteins, and coronary heart disease. Am J Clin Nutr. 1995 Jun;61(6 Suppl):1368S-1373S.http://www.ncbi.nlm.nih.gov/pubmed/7754989?dopt=Abstract.
9. Robert H Knopp and Barbara M Retzlaff. American Journal of Clinical Nutrition, Vol. 80, No. 5, 1102-1103, November 2004.Saturated fat prevents coronary artery disease. http://www.ajcn.org/content/80/5/1102.full.pdf+html.

12. Alfin-Slater, R B and L Aftergood, “Lipids”, Modern Nutrition in Health and Disease, Chapter 5, 6th ed, R S Goodhart and M E Shils, eds, Lea and Febiger, Philadelphia 1980, p 131

Not only did I attend more »]]> I’m back from an amazing weekend in Seattle where I attended the NorthEast Seminars 2012 Hip & Spine Symposium on Fri & Sat, which is where I shot today’s video on how foot positioning affects muscle activation in various Hip bridge Exercise variations.

Not only did I attend a great conference this weekend; this past Sunday I also had the honor of teaching a 7-hour workshop on Hybrid Program Design at Luka Hocevar’s Vigor Ground Performance Center in Renton, WA.

Check out this high-energy video of how they get group fat loss training done at Vigor Ground Performance Center!

Hip Bridges: How to get Maximal Glute and Hamstring Activation

One of the presenters at the Hip & Trunk Symposium was Dr. Rafael Escamilla, who shared his extensive research on various exercises and lifts, which I thought was great to have at a Physical Therapy conference.

Interestingly enough, he’s the guy who did the abs exercise research, which I used/referenced for the Pike Roll Out.

In his presentation, Dr. Esacamilla gave us his EMG research findings on how foot positioning (Feet flat or Dorsiflexed) affects muscle activation in the glutes, hamstrings and quads during a variety of hip bridge exercise variations.

Check out the video below as Dr. Esacmilla was kind enough to give us our own private seminar on his Hip Bridge exercise EMG research findings, which will help you to better understand what foot positions to use on certain bridge variations to increase muscle activation in the areas where you want it.

Dr. Escamilla serves as Professor in the Department of Physical Therapy at California State University, Sacramento, and before that as Professor in the Division of Orthopaedic Surgery at Duke University Medical Center.  He has published over 50 scientific papers in peer reviewed journals and written numerous book chapters in sports medicine related textbooks.   He has given over 100 professional presentations at scientific conferences. You can check out his research published in JOSPT here.

Go here to get info on attending the 2012 NES Hip & Trunk Symposium: October 12 – 13, 2012 in Chicago, IL. And, on November 2 – 3, 2012 in Costa Mesa, CA

More specifically, an overhand-grip Inverted row (using a barbell) done with a few simple tweaks, which we’ve found to make this great bodyweight back exercise much safer, smarter and more more »]]> One of our favorite bodyweight exercises for increasing back strength (especially in the often weak and under-utilized mid-back muscles) is the Inverted Row!

More specifically, an overhand-grip Inverted row (using a barbell) done with a few simple tweaks, which we’ve found to make this great bodyweight back exercise much safer, smarter and more effective!

The video below reveals some very cool form tips and an innovative concept we developed, which demonstrates what we feel to be the best way to do Inverted Rows!

Additional Coaching Tips on Inverted Rows exercises and grip variations:

- When we’re doing underhand (more close-grip) inverted rows using a barbell, we don’t use the fat pad as the shoulders and elbows are in a different position, which we’ve found allows you to pull the bar into your ribcage without as much risk of “breaking” our desired form.

- Using a suspension device or rings is also a great option for doing inverted rows. That said, at Performance U, we prefer to use the barbell for the overhand grip option (displayed in the video) when we’re really trying to focus on strengthening the mid-back muscles; we feel use the fat pad provides great feedback for both us and the client.

- We really like using the suspension trainer option for our neutral grip inverted row variations and for our Triple Threat Back Blaster protocol, along with other circuit style options where we string together several pulling exercises back-to-back.

Only a few more Days left to get the new Secrets of Single Leg Training 2-DVD set at the Special Discount Price AND still get 5 FREE Bonus Videos!

.

Order Your Copy NOW (in Digital Download or DVD) before the Special Release Offer ENDS on THIS Sunday, April 22nd at Midnight!

But, first off, A BIG thanks goes out to everyone who already more »]]> Most of us have been told that brown rice is better than white rice. And, that white rice isn’t as healthy as Brown rice. This post is going to get to the bottom of those claims and give you some surprising, scientifically-based answers!

But, first off, A BIG thanks goes out to everyone who already got their copy of the new Secrets of Single Leg Training 2-DVD set. And, thanks to all those who checked out the Why NOT to do Pistol Squats video, which is a preview of the new DVD.

Go here to order your copy of Secrets of Single Leg Training before Sunday, April 22nd at Midnight to get Special Discount Pricing AND 5 FREE Killer Bonus Videos!

Today’s post revealing the science based truth about white rice vs. brown rice, comes to you from my great friend Jose Antonio PhD; a professor at Nova Southeastern University and the CEO of the International Society of Sports Nutrition.

Dr.Jose Antonio also runs the Sports Nutrition Insider, which is one of my favorite websites to learn about training and nutrition.

The WHITE KNIGHT

by Jose Antonio PhD  (Note: this article was originally posted on Inside Fitness)

My Secrets of Single Leg Training 2-DVD set is NOW available for purchase in Hard Copy and Digital (instant download) format!

This 2-DVD set represents the most comprehensive resource on Single Leg Training and Coaching more »]]> You’ve been waiting and wishing for it. And TODAY your wait is over, and your wish is granted!

My Secrets of Single Leg Training 2-DVD set is NOW available for purchase in Hard Copy and Digital (instant download) format!

This 2-DVD set represents the most comprehensive resource on Single Leg Training and Coaching Strategies ever assembled!

Join me as I take you far beyond basic bulgarian split squats, single leg squats & deadlifts, and reveal the single leg training secrets I use to help my clients & athletes look better and outperform the competition!

DVD Preview: Why NOT to do the Pistol Squat!

 Special Discount Pricing and 5 FREE Bonus Videos Offer ENDS on Sunday, April 22nd at Midnight!

Secrets of Single Leg Training 2-DVD set (normally $107)

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Digital Download

Instantly download the Secrets of Single Leg Training 2-DVD set! (normally $97)

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In the Secrets of Single Leg Training 2-DVD set – You’ll Discover:

- The 3 ways to use Single Leg Training, and why every good training program should include all three!

- Why basic bulgarian split squats, single leg squats & deadlifts don’t even scratch the surface of single leg training! And, why just sticking to this moves will severely limit your results!

- Over 50 innovative single leg squat, deadlift & Hybrid Combination exercises: Many new single leg exercise variations for new muscle & performance gains!

- The surprising TRUTH about Pistols squats and Bulgarian Split squats!

- 3 Simple Single Leg Movement Assessments & Improvement exercises: Use these to quickly assess and instantly improve most single leg movement issues.

- My 2 “go-to” tests for lower-body strength imbalances: Use these to quickly find your weak side and adjust your workouts to improve your strength symmetry!

- The most functional Single Leg squat variation you’ve probably NOT using!

- Why our Performance U Hybrid Combination Single Leg exercises may be the BEST form of Single Leg Training!

- The TRUTH about lunges: The new definition of “good form” for lunges that’s much more functional and safer for your knees!

- Creative ways to use dumbbells, barbells, cables/bands and even weighted sleds to enhance your single leg training!

- And, lots more proven Single Leg Training tips & strategies YOU can immediately use to get better results!

 Order before Sunday, April 22nd at Midnight and get these

5 FREE BONUS Videos!

BONUS VIDEO #1 – Our Single Leg Training circuit that builds hamstrings of steel! 

BONUS VIDEO #2 - The Ultimate Single Leg Complex for Legs that Won’t Quit! 

BONUS VIDEO #3 - How to design the Perfect Lower-body workout. 

BONUS VIDEO #4 - Single Leg vs. Double Leg Exercises: THE TRUTH! 

BONUS VIDEO #5 - Using Single Leg Training to “train the invisible”

Order NOW before the Price goes up and the 5 FREE Bonus Videos go away!

Secrets of Single Leg Training 2-DVD set (normally $107)

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Instantly download the Secrets of Single Leg Training 2-DVD set w/ Bonus videos! (normally $97)

Buy it now for only $77 (you save $20)

Combo Package – BEST DEAL!

Get the Secrets of Single Leg Training 2-DVD set (Hard copy) AND get the Digital Download version w/ bonus videos!

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That said, there is a particular programming concept, which we use at Performance U with every person (client and athlete) more »]]> I often get asked “what kind of programs do you give to your clients and athletes?” Of course, my answer to that question is always, “it depends on the goal. Different goals require different training!”

That said, there is a particular programming concept, which we use at Performance U with every person (client and athlete) we work with, regardless of their goals and abilities. And, that concept is The 5 Pillars of Functional Movement.

The 5 Pillars of Human Movement

The 5 Pillars of Human Movement is a concept I adopted (more like stole) and slightly expanded on, from my great friend JC Santana, who first coined the 4 Pillars of Human Movement over 10yrs ago.

The 5 Pillars of Functional Movement are:

1. Rotation (striking, throwing, swinging an object, etc.)(any twisting action)

Bo Jackson showing some rotation!

2.Pushing  (moving something farther away from you)

3. Pulling  (moving something closer to you)

The left arm is pulling, while the right arm is pushing in this punch!

4. Locomotion (walking, running, crawling, carrying, swimming, climbing etc.) (Anything that gets you from point A to point B can be considered “locomotion.”)

5. Raising & Lowering your center of mass (squatting, lunging, stepping, getting up and down off of the floor, etc.)

At Performance U, we believe ALL human movements can be simplified down to a variation and/or combination of the 5 pillars of functional movement.

For example: Running stairs (as shown above) is a combination of raising your center of mass and locomoting, while your torso rotates and your arms (and legs) reciprocally push and pull.

In other words, we feel the 5 pillars of functional movement are the foundation from which all human movements are formed!

Note: In JC’s original 4 Pillars concept, he grouped pushing & pulling into one singe pillar. I’ve given each movement it’s own separate pillar because they are opposite actions, which require different training applications to improve.

The 5 Pillars of Functional Movement in Training!

Since all movements in life and sport are essentially derived from these 5 fundamental human movement patterns, we’ve found that building our programs around improving the 5 pillars of functional movement is a simple and super effective method of designing more comprehensive hybrid strength training & conditioning workouts for our clients!

Put simply, every hybrid workout program we design involves exercises that we feel will make our clients better at performing each of the 5 pillars of functional movement.

In other words, regardless of your goal, age or ability, we will find exercises you can do (pain free, with good control) to improve your ability to Push, Pull, Twist, Raise and lower your body, and get yourself from point A to point B (i.e. locomote), in various ranges and directions.

Now, some programs we design may emphasize certain pillars more than others depending on individual needs. But, we still make sure each pillar is trained and worked toward improving upon.

Functional Movement Training, Simplified!

Improving functional movement (a.k.a., functional training) can be a very complex, confusing, and a highly debated topic. But, as you can see by what I’ve given you here, it doesn’t have to be!

We’ve found that… If you get better at the 5 Pillars of functional movement, you’ll be better able (and prepared) to do almost anything life throws your way.

If you want to get your clients better at pushing stuff – have them do several variations of pushing exercises in your training, using various angles, body positions, etc. And, the same goes for all the other pillars.

It doesn’t get any simpler than that!

Sample Workout Splits Using the 5 Pillars!

Total-Body Workouts

If you’re doing total-body workouts, I’d recommend each workout you perform has at least one exercise for each of the 5 pillars of functional movement.

So, if you workout 3x per week, I’d say do a different exercise for each pillar. Example:

For the Rotation Pillar - MON: Tight Rotations, WED: Pallof Press 2.0, FRI: Medicine Ball Rotary Throws

Split Workouts

If you’re doing more of a split routine – Here’s how we might set up a three day program:

MON – Locomotion, Rotation, Push

WED - Locomotion, Rotation, Pull

FRI - Locomotion, Rotation, Legs/Hips (i.e. raising and lowering your body)

Note: Since the bulk of each workout will be spent on the underlined theme, a bit of locomotion and rotation is included each day to ensure enough training variety and volume is performed to stimulate a positive training response in those pillars as well.

We did the big video and photo shoot for my website and for Jaco Clothing. more »]]> Today’s video tutorial for The Fighter’s Lunge exercise is the first of several training videos I was lucky enough to shoot with south FL photographer, Ryan Loco, and figure athletes: Kate Grevey Blankenship, Deanna Avery and Stacey Schaedler.

We did the big video and photo shoot for my website and for Jaco Clothing. We shot at The Institute of Human Performance (IHP) the day before the 1st Annual Strength Cruise, which I just did a full recap of the Strength Cruise here.

Here’s one of my favorite pics we took that day. This one was just for fun:

Anyway, as you’ll see in today’s video (and the others, soon to come), Ryan Loco does amazing work, which is why many MMA magazines, Pro MMA fighters and Jaco Clothing use him as a go-to guy for film and photography.

How to do The Fighter’s Lunge!

Alright, check out this video showing you how to perform what I believe to be one of the best Lunge Variations I’ve ever devloped: the Performance U – Fighter’s Lunge!

Don’t let the name fool you – The Fighter’s Lunge isn’t just for fighters. It’s for everyone looking for a fast  and super effective upgrade to their Lunge training. And,  anyone looking to spice up their workout with a new lunge variation!

Quick Form Correction!

There’s one thing in the video Stacey did, which differs from the way I’d prefer the Fighters Lunge to be performed, which has to do with the positioning of the dumbbells at the bottom position of the lunge.

If you’re stepping backward with your left leg – Hold the dumbbells like this:

Notice the difference between how I’ve positioned each dumbbell. In that, my right hand is positioned in the traditional manner. But, my left hand is placed in-front of my left thigh, to set up for the knee lift (by flexing my hip) against the weight of the dumbbell.

The dumbbell should be resting at mid thigh level when you flex your hip (lift your knee up).

Of course, when you do the other leg, you’ll reverse your hand positioning with the dumbbells. DUH!

Sets & Reps!

The sets and reps we use for the fighter’s lunge are no different than any other strength training exercise.

So, if you want to build strength; go heavy ! If you want to get bigger; go a bit lighter and slower. If you want better explosiveness; explode into the weight on each rep! And, if you want a bit of everything, alternate the reps and loads you use each workout!

As I like to say, “this stuff ain’t rocket surgery!”

Don’t forget to check out my Recap of the 1st Annual STRENGTH CRUISE!