Fixing the Backwards Jump in the Snatch or Clean

While not as severe a fault as jumping forward, jumping backward in the catch of the clean or snatch is a fault that will prevent heavier loads from being lifted in the future. A problem such as this occurs due to a cascade of errors:  first, either the athlete’s hamstrings are relatively weak or he…

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Squat Analysis – Part 1 – Helen E.

Yesterday, Helen E. began her journey yesterday towards becoming a more powerful rower by becoming a Personal Training client here at Steelworks Strength Systems. Over the next few weeks we’ll be dissecting her movement patterns and mobility to help improve her performance on the water. After a body composition analysis and some breathing technique work,…

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Nordic Curls for Stronger Hamstrings

If strong, beefy hamstrings are your goal, Nordic Curls are a great option!  Runners need hamstrings that can eccentrically control the lower leg from swinging out too far during each cycle of the gait.  The Nordic Curl achieves this! Hugh H. is seen here crushing it!!! Keep the descent 3-5 seconds each rep.  3-5 sets…

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Reimagine What is Possible

You might be weak, but you can become stronger You might be slow, but you can become faster. You might be drained, but you can gain vitality. A speck of imagination is all you need to reclaim your health and happiness. Annmarie O. came to Steelworks Strength Systems a few months ago on a mission.  Determined…

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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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