3 simple exercises can help improve your lower back pain Lower back pain is one of the most common ailments people face. In fact, around 90 percent of Americans have chronic, non specific lower back pain. Dr. Stuart McGill, a renowned expert in lower back biomechanics and pain management, developed a series of 3 exercises…
Knee Valgus, also known as knees “caving inward” during a squat, is a common fault among athletes and gym-goers that risks the health of the knees. This movement fault is commonly thought to be the result of poor glute involvement and tight inner thigh muscles. It has long been thought that his movement “fault” must…
How to use the bench dip to get a bigger upper body Want a body weight exercise that will blow up your arms and can be performed virtually anywhere? Enter the bench dip. The bench dip is a bodyweight exercise that primarily targets the triceps but can also increase muscle mass in the chest and…
Why the sumo deadlift may be an essential option for those that can’t deadlift without pain The sumo deadlift. It’s cheating, right? With its wide stance and turned out toes, it is often considered a controversial variation to the conventional deadlift. While it is a legitimate and effective means of training a long list of…
How to reverse engineer your pelvis for less chronic pain Understanding Anterior Pelvic Tilt (APT) Anterior pelvic tilt is one of the most common postural imbalances where the front of the pelvis tilts forward and the back of the pelvis tilts upward. This misalignment puts the lumbar spine into excessive extension and compresses the spine. …
A Minimalist’s Training Plan to Build Amazing Glutes Are you all about the butt? Glute training has become popular. Probably more for aesthetic reasons than for the health benefits but that’s ok. I’m glad the glutes are finally getting the attention they deserve. When it comes to maintaining a strong, healthy body, your focus needs…
How Dead Hangs Aid in Shoulder Mobility, Spinal Decompression and Grip Strength It may sound simple. It may sound basic, but dead hangs can be very beneficial to the body. I’m talking about walking up to a pullup bar or clothes line pole or tree branch or underside of the steps and just hanging with…
How to Improve Scapular Function and Increase the Number of Pushups you can Perform Pushups are a fundamental bodyweight exercise known for their effectiveness in building upper body strength and increasing muscle size. They are easy to perform and because of their portability, they lend themselves to high amounts of volume, making them an ideal…
The article discusses the importance of deadlift training for overall health and fitness, emphasizing that deadlifting is an essential movement we perform daily, whether lifting objects or performing other physical tasks. It highlights five key benefits of deadlifting: strengthening the posterior chain (which includes the glutes, hamstrings, and back), improving core stability and posture, enhancing mobility and flexibility, and increasing general physical preparedness for everyday activities. The article also stresses the importance of safety and proper technique when performing deadlifts, suggesting complementary exercises to build a strong posterior chain and prevent injuries.
Strength training with sets of 5 repetitions is an effective approach that enhances strength, improves technique, and promotes muscle growth. Using fewer reps allows for heavier weights, which recruits more muscle fibers and aids in faster strength gains. The controlled, focused reps reduce the risk of injury, make workouts more efficient, and help manage fatigue. Whether you’re a beginner or experienced lifter, sets of 5 can be tailored to your skill level, supporting overall fitness goals through increased power, better form, and adaptable training.
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