Zachary Height Articles

Pancaked Side Bends – Weighted

The pancake stretch goes up a level by adding a weighted side bend. The addition of load allows for deeper bends and also builds strength in the tissues that are stretched.Cues: Sit in widest straddle and raise a small weight above your head with straight elbows...
Read More

Jump Rope

Jump rope is a dynamic warm up and can also be used in a conditioning setting. It requires and develops rhythm as well as high-eye coordination. Single Unders: Keep the body loose and relaxed and the spine neutral Arms should be symmetrical when viewed from the front...
Read More

Wall Sit – Weighted

The weighted wall sit is used to develop strength in the legs without requiring eccentric contractions. It is a good tool to build volume during periods of high training demand. Cues: Position yourself so your knees and hips are each bent to 90 degree angles Keep your...
Read More

Ring Pull-up – Single Ring Negative

A scaled version of the single ring pull-up. This teaches the ability to maintain tension throughout the range of motion. The isometric contractions will build functional strength that can be applied effectively to other pulling exercises over time.Cues: Start with a...
Read More