Protraction and the bench press

Question: Isn’t the bench press training the scapula just the same as the pushup?  Wouldn’t this hit my serratus every time I bench press?  First off the bench press and most forms of db bench presses do not allow for movement whatsoever of the scapulae.  The scaps are pinned beneath the athlete’s body to the bench.  Typically no movement occurs.   Efficient bench press technique actually calls …

A Pain in the . . .Joint!

Most athletes will experience pain due to dysfunction at some point in the career.  We’re talking knee pains, low back pains, shoulder problems, and hip pain, hamstring pulls, etc.  You name it and most competitive athletes will experience one of the above.     What a lot of coaches, and athletic trainers for that matter, haven’t grasped is that movement dysfunction above or below the …

The Other Shrug

I’m sure a lot of coaches and athletes out there have seen the overhead shrug done before but may wonder why it’s good for shoulder health.  Lets start out by examining the anatomy of the scap a little bit.  There are three muscles responsible for upward rotation of the scapula.  Again, upward rotation of the scapula is extremely important for …

Coaching the Olympic Lifts

Today our new strength and conditioning interns at TCU got their first taste of the olympic lifts.  They learned the progressions to the lifts, coaching cues, and how to perform the lifts themselves.  Over the next several weeks they will work on perfecting their technique with each lift and its variations as well as learn how to coach and correct errors in the lifts.  This …

What you don’t know about the pushup!!!

The pushup is quite easily one of the best exercises athletes can do.  Most will only associate pushups for the chest, and triceps.  But it’s a great exercise for the total body and even more so the upper back. Reaping the benefits of the pushup means focusing on correct technique first and foremost.   Quite possibly the best part of a correct pushup for …

Power for the Anterior Chain

A large majority of training revolves around working the posterior chain, and rightly so.  The posterior chain is the primary powerhouse of athletics.  The grouping consists of the hamstrings, glute complex, low back, and I even include the mid and upper back as well as the calves into the posterior chain grouping, while most will refer only to the hams, …

Email Question

A few days back I got a question in an email from student and thought I would tackle the issue on our readers mind.  “How would you best develop speed/power/explosion?” The question is very general when it comes to training.   In this sense I have to answer it very general.  With a more specific question, we can develop a more specific …

The overlooked ankle

If your big guys can’t get low when it comes to squatting chances are their ankles and calves may be balled up like shotputs.  The ankle is the most overlooked joint in the human body when it comes to sports performance.  Ankle mobility has huge implications on not only squat depth but especially knee pain and can even affect the …

T-Spine Mobility Videos

Back in November I posted some of our T-Spine Mobility exercises.  At the time I uploaded pictures of the exercises and gave a little background on each of them.  Here’s the video for each of those exercises as well as the links back to the previous posts.  Hip Flexor Steps w/ Rotation can be found HERE. [youtube=http://www.youtube.com/watch?v=AHEUZSd8hD0] All Fours – …

Hip Mobility Series

I’ve had several questions lately about the Hip Mobility Series that I presented at the Metroplex Strength and Cond. Clinic this past weekend.  I have finally created a YouTube Channel HERE  so that I can link the videos to our site.  Here’s our 1st video series on Hip Mobility.  Our hurdle duck unders are the 1st movement in our hurdle …