3-D Push-ups


“We have seen guys who can bench press their own weight 10 times, but they could not do 10 good push-ups.” ~SPE Performance Push-ups are one of the oldest forms of bodyweight exercises that strengthen your entire body, not just your chest, shoulders, and arms. In the initial push-up position, your spine, abdominals, hip, and … Continue reading

Exercise of the Week: Kneeling Lift


The lift movement is simply a mirror image of the chop where you move your arms across your body from a low position to a high position. This exercise is may be more challenging because you are now moving against gravity rather than with it like the chop. Follow the same guidelines as the chop … Continue reading

Exercise of the Week: Kneeling Chop


Abdominal stability is your ability to control movement with rhythm and coordination while maintaining your center of gravity and posture. The chop movement provides one of the foundations to core stability and works all the muscles in your abs, hip, back and shoulders. Do not think about what muscles you are working with because they … Continue reading

Exercise of the Week: Kettlebell Deadlift


“There is no reason to be alive if you can’t do deadlift.” ~Jón Páll Sigmarsson, former strongman and powerlifter The deadlift is a fundamental movement pattern that we all used as toddlers and children. As we sit often in school, we develop poor posture and movement patterns and lose the ability to properly perform this … Continue reading