The Best Way to Row

Welcome to another complete guide, this time on the classic back training staple; the row.
Now the reason the row has been a staple in weight training for almost as long as weight training has been around, is it’s a fantastic exercise for upper/middle back muscular development, with the lats, rhomboids and middle and lower traps being heavily involved.

Reducing Hamstring Injuries

Hamstring injuries are multifaceted and complex in nature. More often than not, it is a combination of variables that lead to a sprain or strain. Hamstring injuries are the most common soft tissue injury in sports that involve high speeds. From the research, we know that previous hamstring injuries are the biggest predictor of a future sprain, and as such, prevention is better than a cure!
To best prevent hamstring injuries in sport, we need to:

Have a good foundation of knowledge surrounding anatomy and physiology
Have a good understanding of exercise programming, exercise selection and periodisation
Understand the concept of load and how we can balance our training load with recovery and avoid overtraining
Understand the effect of proper sprint training and running mechanics in athletic populations

This blog and the attached video series; aims to be your starting block for this information.

Back Squat Tutorial

Welcome to the blog we're going to do on squats, with tips and tricks and things that we look for when we're coaching people, ourselves and things that can help you improve your squatting to make sure you’re getting the biggest bang for your buck.
One of the things that we've definitely been told a lot when new clients come to us is that they can't deep squat as they've been told by other people, trainers, physios or whoever that’s due to their anatomy.

3 Step Blueprint to Building your Booty!

Building a large firm sexy and rounded booty is a desire for a huge number of female trainees and gym goers.
 
And it's true the glutes are a key element to looking good, but also having a functional strong, powerful and athletic physique.
 

With so much information out there, and every second 'wanna be' fitness model giving their two cents worth on how to build a bigger behind, girls have been left confused and worst of all booty-less.

Modified Contrast Training to Lift Your Squat

Contrast Training is normally used for training strength and power.

 
In which you do a heavy strength based movement followed by a ballistic or explosive exercise of a similar movement pattern.
 

For example...

Barbell back squat

Jump Squat

Or

Bench Press

Medicine Ball Chest throw

 

The benefit of contrast training is that it causes post activation potentiation.