Cues: Hold the body level with the knees lower than bar Squeeze the scaps into retraction and keep the arms straight...
Zachary Height Articles
Zombie Slide on Bench
The zombie slide teaches a strong push through the shoulders to effectively develop the strength to support the body...
Workshop 12.4.21
Continuing to build compression through a combination of mobility and active flexion work was the core of our work...
Runner’s Stretch
The runner's stretch is an active mobility drill for the hips and hamstrings. Several variations increase intensity...
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...
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...
Wall Sit – Weighted
The weighted wall sit is used to develop strength in the legs without requiring eccentric contractions. It is a good...
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...
Wall Sit – Single Leg
The single leg wall sit is significantly more challenging the the double leg version. It requires more hip strength to...
Wall Sit
The wall sit is used to develop strength in the legs while placing less stress on the joints than movements requiring...
D-Ball Bear Hug Squat
Squatting while maintaining a bear hug creates a unique demand on the body. The arms work to keep the ball in...
Thruster
The thruster is a strength and a conditioning exercise. At heavier loads it teaches the athlete to drive aggressively...
