Mitch Gill

Dead Bug Exercises: The Why and How

A strong and stable core is important in injury prevention and and performance. An effective core helps protect the spine and effectively express the strength we work so hard to achieve. The only problem is traditional “ab exercises” don’t do the trick and can actually place the spine in a …

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The Myth of Sport Specific Training

Sport Specific Training

A big buzzword in strength and conditioning is sports specific training. This is a word especially thrown around by parents trying to create a youth prodigy by paying a “trainer”. The trainer feeds them cool looking exercises mimic some action of the sport. The trainer touts it and the parents …

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Strength Training Splits: The Pros and Cons

So you have decided to add strength training to your life? What workout split is going to work best for me? When choosing the right workout split for YOU, you have to take into account your goals, schedule, and individual differences. Let’s take a look into a few of the …

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The Banded Kettlebell Swing

The kettlebell swing is a favorite exercise of mine. It builds powerful, explosive hips. Kettlebell swings are great for training the hip hinge movement and back rehab. The swing is also highly metabolic making it effective for those seeking weight loss. So how can you make it more difficult if …

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Power Training: The Fountain of Youth

As we age we all must come to the realization of one thing, we’ve lost a step. We are not as good as we used to be. We don’t recover like we used to. We don’t move as fast as we once did or we may have lost a few …

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3 Life Lessons Learned Under The Bar

I have been lifting weights consistently since the 12th grade with a few periods of misguided judgment of thinking I’m a runner. At 30 years old that equals roughly 12 years of throwing a weights around, some blindly. Luckily I have found my way and now understand what it takes …

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Open Your Hips With The Prying Goblet Squat

You’re on your first few reps of squats and you feel all the sitting you have been doing throughout the day. Your hips are stiff and you have to fight your way down to the bottom. Well I may have the solution to those tight hips, the prying goblet squat. …

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20 Minute Battle Ropes Workout

The battle ropes can make for a calorie burning and heart pumping workout. They are a great tool for high intensity interval training or HIIT. People often call the battle rope exercises “arm sprints”. Move fast and with rhythm (I know that will be difficult for some of you). In …

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4 Benefits of Battle Ropes

If you have followed my blog for any period of time you can probably figure out I am not a fan of running. I have run two half marathons and just didn’t like how my body felt nor how it looked. Go check out 3 Reasons #CardioSucks to find out …

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Get Tight: Create Tension for a Big Squat

During my early years of training I was sloppy with my lifts. I would just unrack the weight, “move it”, and then re-rack it. This worked on the lighter weights but failed me as the weights got heavier. Creating tension, or “get tight”, not only protects your vulnerable spine but …

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