LATEST POST

New Site for Pain, Injuries and Flexibility Problems

I’ll be taking a break from posting new content here on powerDOJO.com for a while as I focus on building up PrecisionMovement.coach – my new site that will be all about helping you with pain, injuries and flexibility problems. There are already over 10 blog posts to help you out and we’re adding 2-3 new…

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Forward Crawl: Exercise for Squat & Hamstring ROM

New Crawl Exercise for Squat & Hamstring ROM

Today, I’ve got a new crawl exercise for you that I call the Forward Squat Crawl that provides 2 major benefits: 1) Cement a deep and stable bottom squat position 2) Lengthen your hamstring ROM A bonus benefit is it might also make you feel like an assassin. Work up to 2-3 sets of 6…

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Technique for Overhead Mobility and Bad Posture

I cannot overstate the importance of working on your posture, especially when I walk around the city and see people like this: What’s even worse is when I am one of these people! That’s why today’s drill and other exercises like this that address your thoracic spine and shoulders  are important to do on a…

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3 Steps to Better Glute Activation During Deadlifts

I recently got this question about glute activation from a VIP subscriber: This is a very common situation people find themselves in because our glutes are often sleepy because we sit on them all day and it’s particularly difficult to get the glutes firing during Deadlifts. There’s another point about glute activation that relates to…

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Exercise for Wrist Pain, Strength & Flexibility

Wrists are generally a low priority on people’s lists of areas to train, if they’re trained at all. “Wow you’ve got really nice wrists!” said nobody, ever. But the thing is, your wrists are often a weak link and if you’ve got wrist pain, you’re limited from so much, from exercises in the gym to…

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The Deep Squat Wall Walk

In today’s drill that I call the Deep Squat Wall Walk, we’re going to bring together the 2 separate elements that we worked on in the previous 2 posts on the blog (Deep Squat Pivot, T-Spine Exercises), which are deep squat mobility and thoracic spine extension. This is an example of how we progress techniques – we build basic…

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Get a DEEPER Squat With This Drill

Today’s video is going to improve your squat mobility. Yes, I can make such a bold claim, regardless of what you’ve done before, because I know the drill we’re going to go through includes elements I’ve never seen anyone else use to improve their squat range. Before we get to it, one element I’d like…

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2 Exercises to Fix Your Stiff T-Spine

Your spine is designed to move… Well, maybe not if you’re dressing up as Frankenstein today for Hallowe’en, but every other day your spine should be doing what it’s made to do. If the spine was designed to be like a stiff rod, there wouldn’t be 7 cervical, 12 thoracic and 5 lumbar vertebrae that…

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Gain Overhead Mobility with THIS Technique

Overhead mobility is becoming more and more of an issue for many, whether you want it to do Snatches, Overhead Presses or Pullups, or regular tasks like getting stuff off the top shelf or putting a carryon into the overhead compartment on an airplane. If you’ve got pain when you reach your arms up overhead,…

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Exercise to Strengthen Scapular Stabilizers + Stretch Pecs

The title of this post says it all… This exercise primarily strengthens your serratus anterior and rhomboids, two muscles that are crucial to scapular stability and shoulder health. These 2 muscles work together to keep the scapula flush to your ribcage and prevent winging. Look at the image below and you’ll see that these muscles have the same…

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