Bodyweight workouts have many benefits.  They build the base strength, body awareness and mobility needed to accelerate muscle gain. They naturally increase your range of motion in tricky joints.  

They can be done nearly anywhere, whether you are on vacation or short on time and only have access to your laundry room.  
 

This is a guest post by my friend Samantha Faulhaber. 

She is a FRCms, FRAs, FR Lower, FR Spine, Kinstretch instructor – all of which means she's a mobility specialist trainer pretty far down the rabbit hole of Functional Range Conditioning and functionalanatomyseminars.com. That’s a teaching group that wants you to ask all the questions and find scientifically sound answers to everything going on with your body’s tissue management, which includes exercise.

She also has excellent taste in music. 

You should follow her on Instagram.

Want to dominate the pitch? 

You need to incorporate smart strength training.  When done properly you can become faster, more agile and injury free.

These are 5 exercises that will make anyone a stronger soccer player.

A lot of the things we were taught about health were wrong.  With many recent studies it seems the health and fitness landscape is always being turned on its head.  Here are 4 weird things you can do to become healthier.  They range from simple things you can do without thinking, to a life changing strategy.

Eric Cressey has a saying that I really like- “Most people could show up to the gym and bang their head against a wall and lose weight.”  You don’t need to know how to squat, deadlift or do a double under on a jump rope.  All you need to know is how to show up and work hard.  If you want to learn how to do those things you can hire me, and I’ll yell at you for a couple hours a week.

Most people work at a desk, and most people develop problems that arise from that.  Sitting down hunched over a computer all day causes the hip flexors and pec minors to tighten and shorten.  It also causes the shoulder blades to “wing” out, and the upper spine (thoracic) to form a Quasimodo style mini hump.  Not only are these traits not attractive, they can hinder your progress in the gym.

The fact of the matter is that the bench press is not the best exercise for developing a strong chest.  That would be the pushup followed by various dumbbell presses. 

Both the pushup and the dumbbell presses incorporate more muscle fibers in both your pecs and shoulders than the bench press. 

Your ab training routine does not have to last for 6 hours.  You can accomplish a lot in six minutes if you choose the right exercises and remember to add resistance.  Give this a try in your next program and let me know how much you hate it!

If you’ve ever lifted a weight, thrown a ball, done a push up, danced, gave a high five or been alive you’ve experienced shoulder pain.  The shoulder is a touchy joint where many ligaments, tendons and muscles meet.  It is a complicated ball and socket where a lot can go wrong.

It’s easy to get caught up in fancy exercise equipment and clothes, but they are absolutely unnecessary.  You don’t even need a gym membership or weights to change your body.  You just need to be dedicated to the art of physical improvement.  You just need the patience to stay engaged even though results occur slowly.