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Does This Form Look Familiar?
Your set up for the T-bar row should be very close to your routine before the deadlift. And ‘routine‘ really is the key here. You want to establish a pre-lift checklist: things you do before you pick...
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Scooped Shorts And Grip Strength
Unlike the Olympic lifts which require a bit of spacing between the bar and your thigh so that they may eventually collide and together explode upwards, the deadlift bar should ALWAYS be in contact...
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Manmaker Misery
A manmaker is a burpee who was bullied in school and grew up to be a twisted, bitter man with sociopathic tendencies. As horrible as they are to perform, they quickly become an intense challenge and...
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Sunshine State Of Mind
Lord Tyrone of South Africa is a very old friend. In fact, the first time Hozz ever lifted a weight was with him. As you can see in the glorious background, life in South Florida has its perks. In...
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Brotherhood Is Rivalry
Finally! We have Hozz’s little brother, baby YouYou. Over the past few months he and Hozz have been encouraging each other to “get serious,” become super lean, and to make fewer shitty food decisions...
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14 Dinners To Make You Human Again
At BuzzFeed I put up 14 dinners just like this. If you like what you see, say so in the comments section underneath the post. Filed under: Nutrition
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Desk Chair The Terrible: Short Hip Flexors
Stand up and put your hands in your pockets. Grab whatever skin or flesh you can where the upper thigh meets your groin. Now imagine that this tug you’ve created is a permanent feature of your...
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Snatch Grip Deadlift
We learned this one from Gym Jones. Upper.Back.Thickness. You can spice up your back or pulling day by throwing in sets of deadlift with a wider grip. The starting position is a lot more challenging...
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Bike Intervals
This crushed Hozz. He hasn’t been on the bike in a while and had a performance to prove it. The plan was: 5 intervals of 100 calories, each 100 cal to be completed in 5 minutes or less; 3 minutes easy...
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The Two Hand Rule
See how YouYou’s rib cage is flaring upward? How his back is beginning to arch and hyperextend? Anytime you press overhead you have to actively resist those two things from happening. To do this, you...
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Learning The Deadlift
Hozz’s default gym mode is that a of a student. Don’t talk much. Embrace failing. Look, observe, and practice constantly. With the week-long series for women, Hozz had to ditch this mindset and become...
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Scapular Spectacular
Compared to the musculature of the chest, the back is gigantic–you just can’t see it. Think for a moment how you very often catch guys benching, but rarely see them deadlifting or churning through...
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WOD Talk Magazine
In this month’s issue of WOD Talk Magazine, I review Kelly Starrett’s Becoming A Supple Leopard. Read the full review here. Kelly Starrett is the Deepak Chopra of sports medicine. Classically trained...
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Hamstrung
In a seated position, with legs straight out in front of you, brace the abs and set your back as tall and flat as possible. Without allowing your back to change shape and round, bring the torso...
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Learning The Deadlift
Persephone learned how to deadlift today. Before she loaded the bar, before she even lifted an empty bar, Hozz drilled the pulling motion with a pvc pipe. For about 10 minutes, P and Hozz practiced...
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The High Hip Style
In our post on Mark Rippetoe’s deadlift technique, there isn’t any mention on where exactly the hips should be at the start of the pull. For Ripp, we need only to follow his 3 steps. Where the hips...
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Going….Up!
Hozz and P. blasted the upper body with all sorts of pushing. Push ups, kettlebell press, ball slams, bench press, strict press and dips. Filed under: Persephone, Press
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Always A Flat Back
For Hozz, 10 sets of 5 got heavy fast. During the last 1-2 reps, as the arms tire and the trunk begs for rest, the tendency is to lean back and allow your spine to arch. You must actively resist this...
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Perpendicular, Please
If you take the time to actually look at how people perform push ups, you’ll notice recurring errors. Elbows flare out recklessly. Bellies and butts are soft and disengaged. Range of motion is...
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Back To Back
Heavy dumbbell rows superset with T-Bar. 10 rows each arm then 10 rows using the T-Bar. 6 rounds. Filed under: Rico, Rowing
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