World cup problem of the week set by the whole setting team. Profile pics at the end of the vid. Musak from our own Justin's sad sap solo album Mercy & Severity. | Stronghold Climbing Gym
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World cup problem of the week set by the whole setting team. Profile pics at the end of the vid. Musak from our own Justin's sad sap solo album Mercy & Severity. | Stronghold Climbing Gym
227 viewsDec 5, 2019
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What is the problem? Your body stopped rotating well, so something else picked up the slack. This half-kneeling band rotation teaches your core and shoulder to work together, not fight each other. Here’s what’s happening: You’re training controlled spinal rotation Your shoulder blade learns to glide on your rib cage Your core stabilizes while your upper body moves That combo matters because when rotation is weak or missing, your low back and shoulders get overloaded fast, especially with lifting
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What is the problem? Your body stopped rotating well, so something else picked up the slack. This half-kneeling band rotation teaches your core and shoulder to work together, not fight each other. Here’s what’s happening: You’re training controlled spinal rotation Your shoulder blade learns to glide on your rib cage Your core stabilizes while your upper body moves That combo matters because when rotation is weak or missing, your low back and shoulders get overloaded fast, especially with lifting
77.5K views4 months ago
FacebookStronghold Strength & Conditioning Co.
You think your balance is the problem. It’s not. When single-leg work feels shaky, the issue usually isn’t “bad balance”, it’s the foundation underneath you and the stability built around it. Your feet set the tone. Your core responds. And they constantly feed off each other. If one’s weak, the whole system leaks strength. So if pistols feel sketchy, slow down and ask yourself: Are you actually training your base… or just surviving the rep? Want stronger single-leg strength? Give your feet and c
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You think your balance is the problem. It’s not. When single-leg work feels shaky, the issue usually isn’t “bad balance”, it’s the foundation underneath you and the stability built around it. Your feet set the tone. Your core responds. And they constantly feed off each other. If one’s weak, the whole system leaks strength. So if pistols feel sketchy, slow down and ask yourself: Are you actually training your base… or just surviving the rep? Want stronger single-leg strength? Give your feet and c
3.4K views3 months ago
FacebookStronghold Strength & Conditioning Co.
Your shoulders aren’t the problem. They’re just the loudest thing in the room. If your shoulders feel tight, pinchy, weak, or unstable… chances are your mid-back isn’t moving well. And when your thoracic spine doesn’t extend or rotate properly, your shoulders are forced to compensate. So instead of stretching your shoulders harder… Start here. Toes anchored into the floor Quads and glutes engaged Pelvis pinned down Chest gently lifting as your spine extends This locks in your lower body so the m
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Your shoulders aren’t the problem. They’re just the loudest thing in the room. If your shoulders feel tight, pinchy, weak, or unstable… chances are your mid-back isn’t moving well. And when your thoracic spine doesn’t extend or rotate properly, your shoulders are forced to compensate. So instead of stretching your shoulders harder… Start here. Toes anchored into the floor Quads and glutes engaged Pelvis pinned down Chest gently lifting as your spine extends This locks in your lower body so the m
95.4K views3 months ago
FacebookStronghold Strength & Conditioning Co.
If your knees ache every time you squat, lunge, or go down stairs, you might not have a knee problem. You might have a foot control problem. When your heels lift slightly and your arches stay active, your feet become the foundation your knees have been missing. That forward knee angle? It loads the patellar tendon safely and directly, the same way your body does every time you walk, climb, or jump. This variation teaches your knees to trust your feet again and builds strength exactly where patel
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If your knees ache every time you squat, lunge, or go down stairs, you might not have a knee problem. You might have a foot control problem. When your heels lift slightly and your arches stay active, your feet become the foundation your knees have been missing. That forward knee angle? It loads the patellar tendon safely and directly, the same way your body does every time you walk, climb, or jump. This variation teaches your knees to trust your feet again and builds strength exactly where patel
87K views5 months ago
FacebookStronghold Strength & Conditioning Co.
You don’t need to force your way into pigeon for it to work. If your hip locks up, your knee feels sketchy, or your lower back takes over every time you try this… that’s not a flexibility problem, it’s a capacity problem. Here’s how to scale pigeon without losing the benefit Place your front shin perpendicular at the edge of an incline bench The bench meets your hip external rotation where it actually is Back leg stays long like a split lunge Stay tall through the torso Drive the outer leg of th
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You don’t need to force your way into pigeon for it to work. If your hip locks up, your knee feels sketchy, or your lower back takes over every time you try this… that’s not a flexibility problem, it’s a capacity problem. Here’s how to scale pigeon without losing the benefit Place your front shin perpendicular at the edge of an incline bench The bench meets your hip external rotation where it actually is Back leg stays long like a split lunge Stay tall through the torso Drive the outer leg of th
2.4K views4 months ago
FacebookStronghold Strength & Conditioning Co.
If your shoulders feel unstable, cranky, or unpredictable on bench day, it’s usually not a strength problem, it’s a scapular control problem. This supine banded scapular CAR is one of my favorite ways to train the shoulder blades to be strong, organized, and resilient before pressing. Drape a band over the middle of the barbell on your squat rack, set around chest height (like you’re about to back squat). Both wrists go into the band. Lie back, brace your abs, and keep your ribs stacked over you
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If your shoulders feel unstable, cranky, or unpredictable on bench day, it’s usually not a strength problem, it’s a scapular control problem. This supine banded scapular CAR is one of my favorite ways to train the shoulder blades to be strong, organized, and resilient before pressing. Drape a band over the middle of the barbell on your squat rack, set around chest height (like you’re about to back squat). Both wrists go into the band. Lie back, brace your abs, and keep your ribs stacked over you
38.9K views3 months ago
FacebookStronghold Strength & Conditioning Co.
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If your shoulder always feels blocked or stuck when you reach overhead, this drill is going to feel like your new favorite stretch. Most people try to “stretch” their shoulder, but the problem isn’t always tight muscles… It’s usually protective tension in the upper trap and poor ability to get the arm into extension and overhead without the neck taking over. This variation solves both at the same time. How to set it up Drape a resistance band over the top crossbar of your rack. Load a barbell wi
10.1K views5 months ago
FacebookStronghold Strength & Conditioning Co.
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