Intro The Squat is probably the most functional movement we teach, you do a heap of squats every day without even meaning to. If your form isn’t dialled in, it can lead to muscle imbalances and pain. To find your perfect squat start off with a hip hinge, and then co-ordinated bending of the knees until you reach your required depth. You don’t
Intro It seems like everyone is talking about glute activation and building a "ghetto booty" in the exercise world to help with lower back pain. Whilst glute activation is important. It's far more important to have proper glute endurance. Your Glutes are super important for helping you flourish. And if you've ever been told your glutes don't work (I'm pretty sure if you
Is Hip Mobility Holding You Back? In order to get into a good squat position you need hip mobility. For a box squat squat or squat to parallel (Thigh parallel to the ground) you need at least 90* of hip flex. If you want to do a full squat with your ass to the grass, you will need even more (110-130*). A simple
Breathing and Back Pain: Have you ever stopped to think am I breathing properly? Are you a belly breather or a chest breather? Did you know that breathing is the easiest way to engage your core? It will help realign your ribs and hips (allowing you to brace better). Your lower back will thank you, now that your hips and ribs parallel to
Intro If you want to be a well-rounded human and Move Better, Feel Better, Be Better. You need to be working on these six movement patterns. These are the six fundamentals because if you can perform these big six perfectly, there isn’t much you can’t deal with on a day-to-day basis. They are also the building blocks for more complex movements, such as
Squat Mobility vs Squat Stability Is your squat feeling funky? Fix your squat by either working on your mobility or stability. If you're not sure whether it's a mobility or a stability issue read on. This is the first blog article in a series of 4 to help you fix your squat. It will help you diagnose what is the main limiting factor
Intro: Do you have Stubborn pain at the bottom of the knee cap that won't go away? You've foam rolled out your quads. You've stretched your hip flexors. Or you've smashed out some Glute activation drills only for your dreaded knee pain to linger. It's time to fix your knee pain for good. It's time to look below your knee. [caption id="attachment_6464" align="alignright" width="260"]
Intro Are you struggle with deep squat mobility? Do you struggle to sit in the bottom of a squat without falling backwards? Does falling forwards when going below parallel in a squat sound familiar? Maybe you need to work on your squat mobility and movement patterning rather than smashing out hours and hours of mobility work. PSST . . . Heres a FREEBIE I
Intro Cycling can be taxing on the lower limbs (legs). The prime movers at the back are the hamstrings, gluteals with the calves and taking the lead when out of the saddle. Whilst in the saddle the hip flexors and the quadriceps at the front drive the pedals down and around. Muscle imbalances can often lead to pain and cycling injuries. Improve your
Save Your Squat The ability to create tension when we are loading a joint will create stability and decrease our chances or injury. Save your squat: a common fault is to turn the knees out so far we place the gluteals at a mechanical disadvantage, practically switching them off, and making it a quad-dominant exercise. With the feet turned out with often start to
