Strength training is often associated with the bench press, especially on Mondays, which is humorously referred to as International Bench Press Day. This tradition traces back to the era of bodybuilding, where workout routines were split into different days focusing on specific muscle groups.

However, focusing solely on pushing muscles such as the chest overlooks the fact that the body’s pulling muscles, particularly those in the back and legs, actually make up the majority of our muscle mass. In this article, we’ll explore the best upper-body pulling exercises that focus on strengthening your back.

Identifying the Best Pulling Exercises

The muscles in the upper back are essential for multiple functions. They support the spine, maintain proper posture, and enable us to pull in both horizontal and vertical directions. These movements rely on four main muscle groups: the spinal erectors, latissimus dorsi, rhomboids, and trapezius. For an exercise to be truly effective, it needs to engage these areas and help improve their strength.

Unlike pressing exercises, pulling exercises don’t require separating them by equipment type, since both barbells and kettlebells can offer similar benefits. However, the renegade row stands out as an exception worth noting.

The Renegade Row

The renegade row is a dynamic exercise that engages the back muscles along with providing stability challenges for the shoulders, trunk, and hips. Although it’s a fantastic core exercise, it’s less effective as a primary pulling movement since your core strength will always limit the weight you can use. For a more focused back exercise, the renegade row may not provide enough resistance to overload the pulling muscles effectively.

Barbell Bent-Over Row

The barbell bent-over row is a classic strength exercise that has, unfortunately, fallen out of favor in recent years. Despite its decline, no other exercise engages the horizontal pulling muscles as effectively. Some strength experts, like Charles Poliquin, caution against it due to the potential stress on the lower back when lifting heavy weights. He suggests the one-arm dumbbell row is a safer alternative, especially for those who prefer additional support. Nevertheless, many find that the barbell row delivers superior benefits in building overall pulling strength.

It’s important to note that the grip used in a bent-over row can vary. While the pronated (palms down) grip is more common, a supinated (palms up) grip, as demonstrated in some variations, can also be used depending on individual preference and muscle engagement.

Bench-Supported Row

For those looking for a compromise between the barbell bent-over row and the one-arm dumbbell row, the bench-supported row is an excellent choice. By providing lower back support with a bench, this movement allows for heavy pulling without risking lower back strain. It’s a favored exercise among rowers and athletes like wrestlers who require strong back muscles. This row targets the upper back and is an effective way to build pulling strength. If you’ve ever struggled to pull yourself fully toward the underside of the bench, it’s a sign your upper back might need more development.

Pull-Ups

Pull-ups, often considered a more functional movement than rows, can be less effective if performed incorrectly. Many people misinterpret the chin-up variation, where the goal is only to clear the chin above the bar, missing the full range of motion. To get the most out of pull-ups, aim for chest-to-bar reps. When done properly, pull-ups provide incredible benefits by engaging the lats, which not only assist in pulling motions but also play a key role in stabilizing the spine. This makes pull-ups one of the best overall back exercises.

Deadlift-and-Shrug

While the deadlift is known for training the spinal erectors, it doesn’t adequately target the traps, which are also essential spinal stabilizers. To fully engage both the lower back and traps, the deadlift-and-shrug is a superior choice. The movement is similar to a deadlift but focuses on pulling from a rack set just below the knees, enabling you to use heavy weights safely. This exercise promotes both strength and size, especially in the traps and lower back.

Combining Pulling Exercises for Maximum Effectiveness

To develop a strong back, it’s important to incorporate both horizontal and vertical pulling exercises along with stability work for the spine. A well-rounded workout could include a mix of pull-ups, bench-supported rows, and deadlift-and-shrugs. While it may be tempting to start with the rack pull-and-shrug, it’s better to reserve this exercise for later in your workout to avoid exhausting your grip and lower back too early.

Here’s a sample workout plan that targets all the key areas for a powerful back:

1. Chest-to-Bar Pull-Ups: Perform 5 sets of as many strict, chest-to-bar reps as possible. Rest for two minutes between sets.
2. Chest-Supported Rows: Do 5 sets of 6-10 reps. Focus on a slow, controlled lowering phase to fully engage the upper back. Rest for two minutes.
3. Deadlift-and-Shrugs: Perform 4 sets of 6-10 reps, incorporating both the partial deadlift and shrug in each rep. For added challenge, try using a snatch-width grip. Rest for two to three minutes between sets.

Incorporating these exercises into your routine will ensure you’re working all the major pulling muscles, building strength, and improving your overall back power.

We all have those days when exercise seems like the last thing we want to do. Whether you’re feeling stressed, tired, or just not motivated, skipping your workout can feel tempting. But giving in to those feelings too often can derail your fitness goals. The good news is, you can still stay active and improve yourself even on days when you’re not in the mood for a full workout. Here are five things you can do when you don’t feel like exercising.

1. Go for a Walk or Hike

Sometimes, what your body and mind really need is a simple walk or a hike in nature. The pace can vary based on how you’re feeling. If you’re not up for something too strenuous, take a leisurely walk around your neighborhood or through a park. But if you’re up for a challenge, try hiking on a more difficult trail, or add some extra resistance by wearing a weight vest or carrying a backpack.

Walking and hiking are not only good for your body, but they also serve as a form of moving meditation. The rhythm of your steps can clear your mind and offer mental clarity, making it an excellent way to reset, both physically and mentally.

2. Play a Sport or Participate in an Activity

If the idea of a traditional workout doesn’t appeal to you, switch things up with a fun physical activity. Engage in a sport or outdoor activity that you enjoy. It could be a game of soccer, basketball, or tennis with friends or family. If team sports aren’t your thing, activities like rock climbing, biking, or paddleboarding might be more your speed.

The key is to make it fun and enjoyable, so it doesn’t feel like a chore. Incorporating sports or active hobbies into your routine can boost your fitness without the monotony of a regular gym workout.

3. Try Meditation

If you’re feeling too drained or mentally overwhelmed to exercise, meditation might be exactly what you need. Meditation offers benefits like reduced stress, improved focus, and better mental clarity. It’s just as important to work on your mental well-being as it is to focus on your physical health.

There are many different forms of meditation, so try experimenting with guided sessions, deep breathing exercises, or mindfulness meditation. Start small, and you’ll quickly find that meditation can be a powerful tool to enhance overall well-being.

4. Do Self-Massage or Myofascial Release

Frequent physical activity can sometimes lead to tight muscles and tension. Self-massage or myofascial release can be a great way to relieve that discomfort and promote muscle recovery. You don’t need to book an expensive massage—foam rollers, tennis balls, or lacrosse balls are great tools to help target tight spots in your muscles.

By rolling out your muscles or working on specific areas of tension, you can enhance flexibility, reduce soreness, and promote better muscle function. This type of self-care is a perfect addition to your fitness routine and helps keep your body feeling its best.

5. Work Out Anyway

Sometimes, the best thing you can do when you don’t feel like exercising is to push through and work out anyway. While it might feel hard to get started, you may end up surprising yourself with a great workout. As my dad used to say, “Some of your best workouts happen on the days you least feel like doing it.” The endorphin boost and sense of accomplishment after completing a workout can make all the difference in your day.

Working out when you’re not in the mood can also help build mental resilience. You’ll feel stronger both physically and mentally once you’ve pushed through and completed your workout.

Final Thoughts

We all experience days when motivation is lacking, and skipping a workout seems tempting. But the key is knowing what to do in those moments. Whether it’s taking a walk, playing a sport, meditating, or even working out anyway, there are always ways to stay active and keep moving forward. By staying consistent and listening to your body, you can continue progressing even on the days when exercise feels like the last thing you want to do.

As the new year rolls in, many people resolve to get fitter, aiming to change their body shape or improve their appearance. While this is a noble goal, the true key to long-term fitness success lies not just in how you look, but how you move. Too often, people become obsessed with physical transformation, forgetting that the real rewards come from improving functionality and strength, which, in turn, will lead to better aesthetics.

If you’re looking to make lasting changes to your health and fitness, it’s time to shift your focus from simply looking better to moving better. Let’s dive into why this approach is far more sustainable and how you can implement it into your fitness journey.

Why Focusing on Movement is More Important Than Looking Good

Most fitness plans start with a desire for aesthetic changes—losing fat, building muscle, or toning up. But the problem with focusing solely on appearance is that it often doesn’t yield immediate results, leading to frustration and discouragement. Moreover, physical appearance alone is not sustainable. The process of aging, combined with genetics, means that no matter how hard we try, we can’t stop the effects of time.

But here’s the good news: the desire to improve your body’s function and movement is not only achievable at any age but also incredibly rewarding. The key is to treat fitness as a skill and craft to hone, rather than a body to sculpt.

When you focus on movement, the improvements are visible and measurable every day. The way your body feels and moves will naturally improve, which will lead to stronger muscles, better posture, enhanced flexibility, and increased stamina. In other words, by focusing on movement, you’ll get the body benefits too, but they will come as a byproduct of functional improvement.

The Importance of Craft in Fitness

Fitness is an art form. Just as you would refine skills like painting, dancing, or writing, you can also develop physical mastery through different fitness disciplines. Here are a few approaches that allow you to focus on mastering movement, helping you stay engaged and excited about your fitness journey:

1. CrossFit

CrossFit is more than just high-intensity training. It combines multiple disciplines like Olympic weightlifting, gymnastics, and calisthenics, focusing on improving mobility, power, and endurance. CrossFit isn’t just about lifting heavy weights or doing high-intensity WODs; it’s about mastering a variety of movements and improving your body’s overall functionality. When done with proper coaching, CrossFit can help you develop strength, agility, and coordination.

2. Martial Arts

Martial arts are one of the most comprehensive fitness crafts you can pursue. Whether it’s boxing, Brazilian jiu-jitsu, Muay Thai, or wrestling, martial arts offer a full-body workout that combines cardiovascular endurance, flexibility, and mental discipline. Through martial arts, you’ll not only learn how to defend yourself but also how to move with precision, coordination, and balance. These disciplines teach you how to master your body in ways that regular gym workouts can’t.

3. Yoga and Pilates

Both yoga and Pilates focus on developing core strength, flexibility, and mindfulness. Pilates is great for improving posture and overall body awareness, while yoga emphasizes breathing, flexibility, and mobility. These practices are perfect for anyone who wants to improve body control, reduce the risk of injury, and feel better in their body. They also provide endless opportunities for progression as you refine your form and improve your technique.

4. Triathlons

Triathlons, consisting of swimming, cycling, and running, push your endurance to the limit. Training for a triathlon helps improve cardiovascular health, stamina, and strength, with each sport offering a unique challenge. Additionally, triathletes often train well into their senior years, proving that endurance sports can contribute to longevity. The process of training for a triathlon is all about mastering movement in multiple forms, which is what makes it so rewarding.

5. Dance

Dance is perhaps the most enjoyable form of fitness that combines movement with art. Whether it’s ballet, hip-hop, or ballroom, dancing offers an incredible full-body workout while also improving coordination, balance, and rhythm. It’s a form of exercise where fun meets function, and you can always find a new style to learn and refine.

Moving Better Leads to a Better Life

At its core, fitness should be about more than just sculpting the perfect body; it should be about mastering how you move and feeling stronger, healthier, and more capable in your day-to-day life. When you focus on mastering movement, the physical rewards—like a leaner physique or stronger muscles—will follow. However, the greatest benefits will be in how you feel in your body and the confidence that comes with functional strength.

If you’re looking to make fitness a long-term habit, don’t just focus on changing how you look. Shift your mindset toward improving how you move, and you’ll find that the physical changes will naturally follow. This year, instead of obsessing over a certain weight or appearance, try focusing on mastering movement and improving your skills. You’ll find it’s far more rewarding—and sustainable—than simply chasing aesthetics.

The holiday season can be a time of indulgence, rest, and a break from routine—often leading to a temporary lapse in your fitness routine. Work can get hectic, and with the slow pace of the holidays, it’s easy to let your exercise schedule slip. By the end of the season, you might feel sluggish and unmotivated, with the daunting task of getting back into shape ahead of you. But don’t worry! It’s completely possible to get back on track without overdoing it and setting yourself up for failure. Here are five steps to help you regain your fitness post-holiday and create lasting habits for the year ahead.

1. Start Slow with Your First Workout

The first workout after a break should not be intense. You want to ease back into exercise to avoid overwhelming your muscles and discouraging yourself. The goal here is to avoid soreness and set yourself up for success with your next workout.

Use about 60-70% of the weights you were lifting before your break. For example, if you normally lift 100kg for 5 sets of 5 reps, start with 70kg for 5 sets of 2-3 reps. This allows your muscles to reactivate without pushing them too hard too soon. Keeping it easy will help you get back into the rhythm of regular exercise without the risk of injury or burnout.

2. Keep Your Conditioning Work Light

Don’t jump back into intense cardio too quickly. If you were running or doing another form of high-intensity conditioning before the holidays, start with gentler variations. For instance, instead of running continuously for 30 minutes, try doing 3 runs of 20 minutes with intervals—30 seconds of running followed by 30 seconds of walking.

This approach provides a light reintroduction to your conditioning routine without pushing your body too far too fast. It helps you ease back into the movement patterns without the risk of soreness or injury, especially since the injury rates increase when returning to running after a break.

3. Ditch Time Targets for Now

During your first few post-holiday workouts, forget about time targets or pushing for a personal best. Don’t worry about how long you’re resting between sets or how many rounds you’re completing. This is all about gently reintroducing your body to exercise.

Taking longer rests and not pushing too hard means you can stick to your workouts consistently without feeling defeated. These easier sessions help your body get used to the demands of exercise again, ensuring you can work out more frequently without the risk of injury.

4. Be Honest About the Time Off

If you’ve been away from exercise for a while, acknowledge it and give yourself the time needed to ease back into your routine. For every month off, plan for at least three easier sessions before you push yourself harder. If you’ve taken multiple months off, this could mean several weeks of moderate-intensity workouts.

Once you’ve completed the easy sessions, slowly increase the intensity. The key is consistency, so don’t rush the process. Trust that with every workout, you’re getting closer to your goal.

5. Focus on Lifestyle Beyond the Gym

It’s easy to focus on the gym time when trying to get back into shape, but a successful fitness plan extends beyond the hours you spend working out. Prioritize lifestyle factors that support your training:

• Sleep: Aim for 8 hours of quality sleep each night.
• Movement: Take daily walks for 30-60 minutes.
• Nutrition: Ensure you’re eating four balanced meals a day.
• Cardio: Include 3 cardio sessions per week, lasting 30-90 minutes with a heart rate between 120-150 bpm.
• Stretching: Stretch twice as often as you lift weights.

These habits will help you see more progress than simply focusing on gym time alone. Most people tend to overlook lifestyle habits like sleep and mobility, but these elements can be just as impactful on your fitness journey.

From Holiday Slug to Fitness Pro

Successfully returning to your fitness routine after a break doesn’t need to be a stressful or overwhelming process. By easing into your workouts, focusing on recovery, and balancing exercise with other healthy habits, you’ll be on your way to lasting fitness progress. Stay consistent, take it one step at a time, and soon you’ll be back on track to achieving your goals for the year.

Exercise is one of the best ways to enhance both your physical and mental well-being. But forming a consistent exercise habit isn’t always easy. Whether you’re new to fitness or looking to get back on track, it’s possible to make exercise a natural and automatic part of your life. The key is to follow a simple yet effective approach, which will allow you to reap the benefits of regular exercise without the need for overwhelming effort.

1. Find Immediate Motivation and Reward Yourself

When it comes to building a new habit, motivation is crucial. The challenge with exercise is that it often requires a long-term payoff, such as weight loss or muscle gain, which can feel distant and unmotivating. Instead of focusing solely on these long-term results, shift your focus to immediate rewards. The body responds quickly to exercise, releasing endorphins, dopamine, and serotonin, all of which create that satisfying post-workout rush.

This “neurochemical high” is what makes us feel good after a workout. To make exercise feel rewarding, begin each workout by thinking about how great you’ll feel afterward. This simple mindset shift can be the boost you need to take action.

Once the workout is complete, keep track of your progress by logging your session. Whether you write it down in a notebook, use a spreadsheet, or track it via an app, this simple act of recording your achievements will give you a small, tangible reward. You can also use post-workout nutrition—such as a healthy snack or meal—to further reward your efforts and promote recovery.

2. Plan Your Workouts in Advance

To make exercise a habit, you need to eliminate any decision-making during your workout. Waking up and trying to figure out what exercise to do can create unnecessary stress and lead to procrastination. Instead, plan your workouts ahead of time.

At the start of each week, decide what exercises you’ll do and when you’ll do them. Write them down and block out time on your calendar. Each night, review your workout plan for the next day to mentally prepare yourself.

Preparing your workout clothes, post-workout snacks, and any necessary equipment ahead of time will make the process smoother. By reducing any last-minute stress, you remove potential roadblocks to completing your workout.

3. Build a Consistent Routine

One of the easiest ways to turn exercise into a habit is to incorporate it into a regular routine. Rather than fitting workouts in randomly, choose a specific time each day to exercise. This consistency is key to forming a lasting habit.

For example, if you decide to work out first thing in the morning, the act of waking up will serve as your cue to start moving. This pre-workout cue will grow stronger the more often you repeat it. Whether you exercise in the morning, during lunch, or in the evening, it’s important to make it consistent and always tie it to a specific cue in your day.

4. Start Slow and Avoid Overtraining

When you’re excited about starting a fitness routine, it can be tempting to dive in and push yourself hard right from the start. However, going too hard too soon can lead to burnout or injury, which can set you back. Instead, focus on gradual progress.

Start with manageable workouts and gradually increase intensity and volume over time. Don’t try to lift heavy weights or run long distances during your first week. Remember, the goal is consistency, not quick results. Progress comes from building your strength and endurance slowly over time. Be kind to your body, and ensure you have enough energy to keep going in the long term.

5. Prepare for Success with Pre-Workout Preparation

When it comes to consistency, preparation is key. The night before your workout, lay out your clothes, pack your gym bag, and ensure you have everything you need for a successful workout. This reduces friction on the day of the workout and makes it easier to jump straight into action.

Setting everything up ahead of time removes any excuses and minimizes distractions. You’ll find it easier to follow through when your workout gear is ready and waiting for you.

6. Focus on Long-Term Consistency Over Intensity

It’s easy to get caught up in quick fixes or trying to achieve fast results. However, building a lasting exercise habit is about being consistent rather than focusing on intense bursts of activity. Instead of trying to go all out, focus on building a habit that you can sustain over the long term.

Consistency is key to improving your fitness, and making exercise a part of your daily life will lead to better health, increased energy, and a stronger sense of well-being. Remember, it’s better to start slow and stay consistent than to try too hard and risk burnout.

Final Thoughts

Creating a lasting exercise habit takes time and effort, but by following these six simple steps, you’ll make exercise a natural part of your routine. Focus on immediate rewards, plan your workouts in advance, and ensure consistency. Over time, you’ll not only see improvements in your fitness but also in your overall health and quality of life. Stick with it, and soon enough, exercise will be as automatic as brushing your teeth!

Strength training is one of the best ways to improve your health, fitness, and overall well-being. Whether your goal is to enhance body composition, gain strength, or improve mobility, focusing on the right movements and exercises can make all the difference. Instead of getting caught up in lengthy, complicated workouts, why not streamline your training to get the most efficient results in the shortest time? The key is understanding the essential principles of training that deliver the most significant return on your effort.

The 80/20 Rule: Focus on What Matters

The 80/20 rule, or the Pareto Principle, tells us that 80% of the results come from 20% of the effort. In the context of strength training, this means that the most effective exercises will provide the most significant benefit, so it’s crucial to prioritize the movements that work best for you. Many traditional workout plans often include unnecessary exercises or overly complicated routines, but if you focus on the fundamental movements, you’ll save time and still get great results.

Why Strength Training Matters

Before jumping into program design, let’s briefly talk about why strength training is so important. While improving body composition is a common goal, strength training also offers a wide range of benefits beyond looking better in the mirror:

• Bone Health: Strength training increases bone mineral density, reducing the risk of osteoporosis.
• Aging Gracefully: It helps improve skin elasticity, hormonal balance, and cognitive function.
• Posture & Mobility: Proper strength training reduces back, neck, and joint pain by enhancing mobility and posture.
• Disease Prevention: Regular strength training lowers the risk of conditions like heart disease, type 2 diabetes, and Alzheimer’s.
• Self-Confidence: As your strength and physical appearance improve, so does your confidence.

In short, strength training not only makes you stronger but also improves your overall quality of life. It enhances your ability to perform daily activities, reduces the risk of chronic illnesses, and boosts your mental well-being.

A Simplified Approach to Strength Training

Many programs overcomplicate strength training by isolating specific body parts (like chest or arms) with accessory exercises such as bicep curls and leg extensions. While these exercises have their place, they tend to be less effective for people with limited time or those focused on overall health. Instead, focusing on movement patterns rather than specific muscles allows you to streamline your workouts while achieving greater results.

Movement patterns, such as push, pull, squat, hinge, lunge, and carry, address multiple muscle groups simultaneously, making them the most efficient exercises. These compound movements not only save time but also build strength, stability, and mobility in a balanced way.

Key Movement Patterns and Exercises

Here are six essential movement patterns, along with exercises that fit each one. These exercises can be performed using minimal equipment or just bodyweight, making them perfect for home or gym training.

1. Squat – Goblet Squat, Sumo Squat
2. Weighted Carry – Farmers Carry, Single-Arm Overhead Carry
3. Push – Push-Up, Floor Press, Overhead Press
4. Pull – Bent Over Row, Renegade Row, TRX Row
5. Hinge – Deadlift, Stiff Leg Deadlift, Kettlebell Swing
6. Lunge – Goblet Lunge, Walking Lunge, Split Squat

How to Program Your Workouts

To maximize the effectiveness of your training, it’s important to make your workouts simple but progressive. Start by incorporating these movements into your routine, and gradually increase intensity over time.

For example, squatting should be a regular part of your workout program. Not only is it a great functional movement, but it also improves hip mobility, which is a common source of lower back pain. Aim to move through these exercises daily, either by doing them in a circuit or focusing on specific movements for a set time.

Training for Strength vs. Hypertrophy

Depending on your goals, the weight and rep range will vary. For strength, you’ll want to lift heavier weights with fewer reps (4-6), while for hypertrophy (muscle growth), a moderate weight with higher reps (8-12) is ideal. For general fitness, moderate weights with circuit-style training can be used to target multiple muscle groups effectively. The key is to gradually increase the load or reps to progress over time.

Sample Full-Body Strength Workouts

Here are two examples of effective full-body workouts:

Interval Style Workout (2 Rounds):

• 40 seconds working/20 seconds rest
  • Goblet Squat
  • Farmer’s Carry
  • Push-Up
  • Bent Over Row (20 seconds per side)
  • Kettlebell Swing
  • Walking Lunge

Rounds Style Workout (3 Rounds):

• 15/12/9 reps
  • Sumo Squat
  • Overhead Press
  • Split Squat (full reps per leg)
  • Renegade Row (full reps per arm)
  • Stiff Leg Deadlift
  • Farmer’s Carry

Progression and Consistency

The key to lasting results is progression. As you continue, challenge yourself with heavier weights, more reps, or faster times. Keeping your workouts fresh and progressively more challenging will help you avoid plateaus and boredom.

Remember, consistency is critical. Incorporate these essential movements into your routine, and keep progressing to avoid stagnation. If you find that squats or deadlifts are your least favorite, it’s even more important to include them in your program regularly for maximum benefits.

Final Thoughts

Strength training doesn’t need to be complicated. With a focus on the essential movement patterns, you can create an efficient and effective program that helps you improve overall fitness, health, and performance. You don’t need to spend hours at the gym or follow a rigid program to see results. Keep it simple, keep it fun, and stay consistent. Your future self will thank you for it!

The glutes are crucial for nearly every movement we make. These powerful muscles help with hip extension, leg abduction, and knee stabilization, and they play a huge role in your overall strength and mobility. Unfortunately, many people experience “glute amnesia,” where their glutes become inactive and fail to function properly, leading to pain and instability, particularly in the lower back, hips, and knees.

Luckily, it’s possible to revive your glutes and improve their functionality. In this article, I’ll explain how to recognize when your glutes aren’t working as they should, and I’ll introduce a three-phase program to help you strengthen them, fix glute amnesia, and improve your overall fitness and posture.

What is Glute Amnesia?

Glute amnesia occurs when your glutes fail to engage properly, often due to prolonged inactivity, sedentary behavior, or injury. This condition can result in a variety of issues such as lower back pain, hip instability, tight hip flexors, knee pain, and more. When the glutes are not activated, other muscles, such as the lower back and quads, compensate, leading to imbalances and discomfort.

If you’ve noticed a “flat” appearance in your glutes or a tapering shape that looks like an upside-down heart, this could be a sign that your glutes aren’t working as they should. When glutes are healthy, they should have a fuller, rounder shape that provides a solid base for all your movements.

How to Improve Your Glutes: The 3-Phase Program

It’s time to wake up those glutes and get them functioning properly again. Below is a step-by-step program designed to re-engage your glutes and build strength. Follow this program at your own pace, and be consistent—over time, your glutes will be working at full capacity.

Phase 1: Foundation Phase

Start with these basic exercises. Perform each one back-to-back in the order listed, completing the prescribed reps and tempo. Repeat the circuit 2-3 times per day, with breaks between rounds.

1. Clamshells

• 10 reps per side
• 10-second hold at the top of each rep

2. Glute Bridges

• 10 reps
• 3-second concentric (lifting), 10-second hold at the top, 3-second eccentric (lowering)

3. Single Leg ABCs

• Trace the alphabet with your foot while keeping your knee straight
• Switch legs after finishing the alphabet

Once these exercises feel comfortable, move on to Phase 2.

Phase 2: Strength Phase

This phase will add more resistance and intensity to your exercises, pushing your glutes to perform at a higher level.

1. Banded Clamshells

• 10 reps per side
• 10-second hold at the top

2. Hip Thrusters

• 10 reps
• 4-second concentric, 4-second hold at the top, 4-second eccentric

3. Small Squats

• 10 reps
• 4-second eccentric (lowering), 4-second concentric (rising)

Once you can perform these exercises with good form and without difficulty, move on to Phase 3.

Phase 3: Advanced Strength Phase

This phase will further challenge your glutes by incorporating more dynamic movements and unilateral exercises to enhance balance, coordination, and overall strength.

1. Ball-Resisted Single Leg Stands & Squats

• 10 reps per leg
• 4-second eccentric, 4-second concentric

2. Single Leg Hip Thrusters

• 10 reps per leg
• 4-second concentric, 4-second hold at the top, 4-second eccentric

Moving Beyond the Glute Program

The progression through these phases will take time, so don’t rush it. Consistency is key. Once you’ve mastered the three phases and feel confident in your glute function, you can start incorporating exercises like squats, deadlifts, step-ups, and loaded carries into your routine. These exercises will further develop your glutes and enhance overall strength.

However, even once you’ve moved on to more complex exercises, it’s important to continue practicing glute-focused movements like hip thrusters, glute bridges, and single-leg squats to keep your glutes strong and engaged. With regular maintenance, your glutes will continue to function well and look great, contributing to a healthier, more active lifestyle.

Stick with this program, stay consistent, and soon you’ll see noticeable improvements in your glute strength and overall movement efficiency!

Squatting is an essential movement that we naturally use in everyday life. Whether you’re picking something up from the floor or transitioning from a sitting to a standing position, squatting is involved. But are you performing the squat correctly? A proper squat is crucial for avoiding injuries to your knees, hips, and lower back, while also enhancing your mobility and quality of life.

In this guide, we’ll explore common issues people face with their squat form and offer solutions to help you improve. With a better squat, you can protect your joints, stay independent as you age, and feel stronger in your daily activities.

Problem 1: Knees Caving Inward When You Stand

Solution: Band Your Knees

One of the most common mistakes in squatting is when the knees collapse inward during the upward phase. This usually indicates weak glutes and can lead to knee pain, hip discomfort, and injury. A simple way to address this issue is by using a resistance band just below the knees.

By adding the band, you’ll be forced to push your knees outward against the resistance. This activates the glutes and promotes proper knee alignment during the squat. Start with a light band and gradually increase resistance as you get stronger. Eventually, you may no longer need the band, but it’s still a great warm-up tool to activate the glutes.

Problem 2: Lifting Heels or Trouble Reaching Depth

Solution: Elevate Your Heels

When performing a squat, you should feel the majority of your weight in your heels. If your heels start to rise off the ground or you struggle to reach the proper depth, it’s likely due to mobility restrictions or improper mechanics.

To fix this, elevate your heels by placing a small wedge under each one, such as a thin board or weight plate. Elevating your heels allows you to squat deeper and helps you maintain balance, especially if you’re new to squatting or lack ankle mobility. As you progress, your squat depth and comfort should improve, and you can eventually transition to squatting without the wedge.

Problem 3: Hesitance to Sit Back Into the Squat

Solution: Use a Chair or Bench

A common issue for beginners is a fear of sitting back too far during the squat. This often stems from a lack of balance, glute activation, or core stability. To overcome this, use a chair, bench, or box to give yourself something to squat to.

Position yourself a few inches away from the object, then squat back until your hips lightly touch it. This helps build confidence, as you’ll know that if you lose your balance, the object will catch you. Over time, you can reduce the height of the object and squat deeper. Eventually, you’ll be able to squat without any aid.

Problem 4: Trouble Maintaining a Tall, Straight Posture

Solution: Wall Squats

Once you’re comfortable with your squat depth, you may still struggle to keep an upright posture at the bottom of the squat. To help with this, try wall squats. Stand a few inches away from a wall and perform your squat while facing it.

The wall will prevent your knees from pushing too far forward and help you maintain a tall posture by blocking any forward lean. If you don’t keep your back straight, you’ll bump your forehead on the wall, which serves as a reminder to stay aligned. With practice, you’ll squat deeper while maintaining better posture.

Improving Your Squat for Better Health and Function

It’s common to encounter multiple issues with your squat, but the good news is that you can address them all with a combination of these solutions. For example, if your knees cave inward and you struggle to sit back, you can use a band around your knees and a wedge under your heels simultaneously to correct both problems.

As you work through these issues, you’ll develop a deeper and more effective squat. The benefits of a good squat go beyond just improved form—it strengthens your body, improves joint health, and allows you to move more freely in everyday life. Stick with these fixes, and you’ll be well on your way to mastering the squat and enhancing your functional fitness.

When it comes to fitness, few things rival the multifaceted benefits of Brazilian Jiu-Jitsu (BJJ). While martial arts have been practiced for centuries, it’s the rise of BJJ over the last few decades that has highlighted the profound physical and mental benefits of a ground-based combat discipline. Whether you’re looking to build strength, improve mobility, or increase functional fitness, BJJ is one of the best ways to train your body for real-world movements.

A Personal Journey with Martial Arts

I was first introduced to martial arts as a kid when my mother enrolled me in Taekwondo, hoping to instill discipline. It started as something to get me out of the house, but little did I know, it would shape my life for decades. As I grew older, I realized that martial arts were more than just about self-defense or competition. They offer valuable lessons in discipline, strength, flexibility, coordination, and mental resilience. However, like most athletes, I’ve had my fair share of injuries. Martial arts, after all, is a contact sport, and injuries are part of the game. But despite this, the benefits far outweigh the risks.

What Makes BJJ Different?

Brazilian Jiu-Jitsu has risen to prominence as one of the most effective martial arts due to its emphasis on leverage, technique, and ground control. Developed by the Gracie family in Brazil, BJJ made its mark in the martial arts world by showcasing how a smaller, weaker individual could defend themselves against a larger opponent by using skill and strategy. While it’s a fantastic combat sport, BJJ also offers a unique approach to functional fitness.

Unlike traditional strength training that focuses on building muscle size, BJJ trains the body to move efficiently in real-world situations. It improves flexibility, strength, power, and coordination—all essential components of functional fitness. The training involves movements such as rolling, crawling, and maintaining specific postures that engage multiple muscle groups simultaneously. These ground-based movements are now widely recognized in fitness circles for their effectiveness in developing overall strength and mobility.

BJJ as a Complete Fitness System

In terms of training progression, BJJ fits perfectly into a functional fitness hierarchy. Functional training involves a gradual increase in complexity, starting with simple movements and advancing to more complex, multi-joint exercises that engage both upper and lower body. This progression mirrors the way BJJ practitioners train, constantly refining their movements and adding complexity as they improve. The nature of BJJ also challenges the brain, which plays a crucial role in functional fitness. When you learn new techniques or movements, you’re not just strengthening your body, but also enhancing neural connections that improve body awareness and control.

One of the key aspects of functional training is engaging in exercises that require coordination between opposing limbs and crossing the body’s midline. In BJJ, this happens constantly. As you grapple, twist, and transition between positions, your body is required to use both sides of the brain simultaneously. This makes BJJ one of the most advanced forms of functional fitness, far surpassing traditional gym workouts in its complexity and effectiveness.

The Importance of Movement and Mobility

While strength is a critical component of BJJ, the sport is equally focused on mobility. BJJ practitioners spend a significant amount of time on the ground, transitioning between positions that require hip flexibility, shoulder stability, and core strength. Unlike traditional strength training, where movements are often isolated to one muscle group, BJJ trains multiple muscle groups at once, promoting better overall body movement.

However, BJJ is also tough on the body. The physical demands of rolling, sparring, and intense training sessions can lead to muscle tightness, particularly in the back, neck, and hands. To combat this, it’s essential to dedicate time to recovery. Stretching, foam rolling, and exercises that improve flexibility and strength in the neck, back, and forearms are crucial to prevent injury and ensure long-term progress.

Why BJJ Should Be Part of Your Fitness Routine

If you’re looking for a workout that builds functional strength, enhances flexibility, and challenges your cardiovascular system, BJJ is one of the best options available. It’s a full-body workout that also promotes mental focus and discipline. The added benefit is the sense of camaraderie you’ll experience in a BJJ gym. Training with others fosters a community where everyone is working towards mutual improvement, making it not only a great way to get fit but also an excellent opportunity to make lasting friendships.

Incorporating BJJ into your fitness routine will help you develop the physical skills needed for a variety of movements, from lifting and carrying to climbing and running. It teaches your body to move with control and precision, enhancing your overall fitness and well-being. So, whether you’re looking to compete in martial arts or simply improve your functional fitness, BJJ offers a comprehensive approach that can help you achieve both goals.

Conclusion

Brazilian Jiu-Jitsu is much more than a martial art—it’s a powerful tool for functional fitness. From its emphasis on mobility and strength to its ability to challenge both the body and mind, BJJ offers unparalleled benefits for anyone looking to improve their overall fitness. Whether you’re a beginner or an advanced practitioner, there’s always something to learn and improve. So, if you’re looking for a dynamic and engaging way to enhance your functional fitness, consider adding BJJ to your training regimen.

Looking for a workout that challenges your fitness while building strength and explosiveness? The standing long jump is a great way to do just that. This simple movement targets your legs, hips, and core, while also giving you a fun way to test your athleticism. It’s not only an effective strength builder but also an excellent cardiovascular challenge.

This workout, called “Leap Year,” involves performing push-ups and standing long jumps with each minute increasing the repetitions. While it’s designed to get progressively harder, the key is focusing on quality over quantity. The goal is to make every rep count, rather than just rushing through the exercise.

The Workout Routine

The structure of the workout is straightforward:

1. Start a timer and immediately begin with one push-up and one long jump.
2. In the second minute, do two push-ups and two long jumps.
3. Continue increasing the reps by one each minute until you can no longer complete the prescribed repetitions within the minute.

You’ll want to keep track of your progress, but remember, this workout is about consistency and form. Focus on making each jump and push-up count. As the workout progresses, it will get more challenging, but that’s what will help you build strength and endurance.

Movement Tips

How to Perform a Push-up:

1. Start in a plank position, with your arms straight and your shoulders, hips, knees, and ankles aligned. Engage your core to keep your body in a straight line.
2. Bend your elbows, lowering your body until your chest touches the ground.
3. Push up to the starting position, maintaining a straight line from your head to your heels.

Modifications for Push-ups:

• Inclined Push-ups: Place your hands on an elevated surface, like a chair or a box. The higher the surface, the easier the push-up will be. Ensure your body remains in a straight line regardless of the height.
• Knee Push-ups: Drop your knees to the ground while keeping your torso straight. This reduces the load and makes the exercise easier while still working the same muscle groups.

How to Perform a Standing Long Jump:

1. Stand with your feet shoulder-width apart.
2. Bend your knees and hips as you swing your arms back.
3. Explode forward, swinging your arms forward and extending your hips to jump.
4. Land softly, bending your knees to absorb the shock, keeping your eyes on your landing spot.

Modifications for the Long Jump:

• Shorter Jumps: Instead of aiming for maximum distance, jump a smaller, manageable distance. This allows you to maintain consistency and control over your jumps, especially if you’re still building your strength.
• Tuck Jumps: If jumping forward is challenging, replace the standing long jump with tuck jumps, where you jump straight up, bringing your knees as high as possible.

Why Focus on Quality?

While it might be tempting to focus on speed and quantity, the real benefit comes from executing each movement with precision and control. As the rounds progress and the reps increase, it’s easy to get fatigued, but by maintaining your form, you’ll see much greater results than if you just rush through the exercises.

This workout is designed to challenge your body and your mind. By pushing your limits and focusing on proper technique, you’ll build strength and explosiveness in your legs and upper body while improving your endurance.

Final Thoughts

The “Leap Year” workout proves that you don’t need fancy gym equipment to get a full-body workout. With just your body weight and a few basic exercises, you can improve strength, mobility, and fitness in a short amount of time. The key is staying consistent, focusing on form, and gradually increasing your reps as you get stronger.

Give this workout a try and see how you progress each time you complete it. With every leap and push-up, you’ll feel stronger, more agile, and more capable of tackling challenges, both in the gym and in everyday life.