Here's What You Need To Know... 1. Unless you plan on being a dysfunctional weakling incapable of throwing heavy shit around from time to time, you better be able to achieve and maintain some resemblance of spinal stiffness. 2. The most pivotal time to both achieve and maintain a strong extended thoracic position [...]
Here's What You Need To Know... 1. The VMO is one of the most critical stabilizers of the knee. Unless you are training for purely aesthetics trying to achieve the optimal teardrop shape of the muscle belly, the firing pattern and activation of the VMO is what is most important. These two [...]
Here's What You Need To Know... 1. On paper, an "off" day can mean a few different things to different people based on their idea of what an off day should entail! But if you place performance at a premium, active recovery should become routine. 2. For avid strength athletes who predominantly [...]
Here's What You Need To Know... 1. Shoulder pain is climbing the ranks as one of the most common orthopedic conditions diagnosed and treated in today's medical community. 2. A combination of bad posture and the rise of hand held technologies can be to blame for this epidemic of shoulder, neck and [...]
Here's What You Need To Know... 1. Due to traditional Romanian Deadlift's (RDL) front loaded nature and the long lever arms, improper form is common and can be debilitating for lower back pain and serious lumbar injury. 2. With the necessary muscle building loads remaining near maximal, and the negative lumbar shear forces reduced, the [...]
Here's What You Need To Know... 1. After desk jockeying 40+ hours a week, some serious glute work is necessary to get ready to perform. You got that right, you sitting on your ass is literally stealing your gains by deactivating one of the strongest groups of muscles in your body. 2. Activation of the [...]
HERE'S WHAT YOU NEED TO KNOW -Al Gerard, a banged up competitive powerlifter who continued to pursue his muscle mission originated the trap bar in 1985 to take the stress off the lower back while still moving some serious iron. -When compared to the straight barbell deadlift, the trap bar deadlift seems [...]
Here's What You Need To Know... 1. The primary problem with the traditional plank is the lack of deep core activation over an extended period of time. Time to fix it with the RKC Plank! 2. Traditional planks have been progressed to increase the time of the hold, along with increasing the [...]
Introduction The world of fitness is a very diverse place, packed full of cultish followings from CrossFit to Core Power, Powerlifting to Pilates, triathlon to treatments. Like it or not, the one thing that seemingly draws in most passionate fitness fanatics from far and wide with a confusing, yet awe inspiring sense [...]
