How The Dumbbell Split Snatch Helps Football, Volleyball, Basketball Players

Do you play basketball, volleyball, or any other sport that involves jumping or a quick change of direction? Dynamic single leg work, like a dumbbell split snatch, is important for you. You see, sports that involve quick cuts, jumps, and accelerations demand athletes who can not only produce a lot of force, but can also…

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A Note About Pushing Yourself

Recently, Eliud Kipchoge of Kenya destroyed the world record in the men’s marathon by over 1 minute running 2 hours 1 minute and 39 seconds. Savage. (Highly recommend you read up on Kipchoge as he is the Zen Master of distance running and has much wisdom to share). The 33 year old has also been…

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Improving Thoracic Mobility and Overhead Pressing

Recently, we introduced vertical pressing to our Fitness program.  A lot goes into pressing a weight over head.  Not only do you need a good amount of stability in the scapula and core, but you also must possess a certain amount of mobility in your your thoracic alone and shoulders. As we continue to explore…

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The Barbell as a Conditioning Tool

When learned correctly, a barbell can be an amazing addition to the toolbox used to build muscular stamina and cardiovascular endurance. We love the barbell here at Steelworks Strength Systems, because it is arguably the best way to build maximal strength.  Load that sucker up heavy, do sets of 3-5 reps, and watch your strength numbers…

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Ring Pushups for Improved Shoulder Stability

https://youtu.be/hqeWxq_uKUA Push-ups are great.  However, if you are looking to add another layer of complexity to your upper body pushing work (just like David!!  Nice work, dude!), you might want to give ring pushups a go. The free floating rings force the  shoulders to work more independently throughout the range of motion.  You might find that one arm might…

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Weightlifting: The Importance of Force Generation AND Timing

PUSH the weight up with the legs.  PULL the body under the bar with the arms. Yesterday’s Performance barbell complex was targeting that essential fact in weightlifting. Full extension in the ankles, knees, and hips is important to generating maximum force, but force without appropriate timing will not translate to heavy weight being lifted. The hang…

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Weighted Carries are Powerful

In all their varieties, weighted carries are simple, power-packed accessory movements that you need in your life. Yesterday, both of our group programs featured carries albeit with different variations. Performance had some  “meaty” strength work in the majority of their programming yesterday.  5 minutes of goblet carries was the perfect finisher. Why I like goblet carries?  They help…

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Weak Core During Your Squats? Try Box Squats!

If you’ve ever done squats and failed during your set (which is nearly everyone!), you might immediately think that it’s your legs that need to get stronger.   That’s true. Strong legs make a strong squat. However a lot of time it’s a weak core that is holding you back.  “So I need to do lots of crunches,…

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Weightlifting Program: Steph’s Big Breakthrough on the Snatch

When you drill technique over and over and over again, chances are that old PRs might become training weights! Steph has 47 kilos (103 pounds) on the bar.  That’s one kilo shy of her all time snatch PR. Hitting this weight with a 2 second pause below the knee AND doing it 3 TIMES….🧐🤔🤩…me thinks a…

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Piked Dumbbell Miracle Gros

Looking for a simple accessory movement that will mobilize your shoulders, strengthen your core, and chisel your triceps?  Try the piked dumbbell miracle gro! This is a variation on the supine miracle gro I learned from Dane Miller over at Garage Strength. I liked the piked position as it really forces your core to work…

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