June 23
BOSU Ball: The Good, Bad, and Ugly
Learn the best and worst ways to use stability balls, BOSU balls, and exercise discs to improve your strength, health, and athleticism.
May 22
Reflexive Strength and Spider-Man
Get shredded and increase your "secret" reflexive strength. But remember, with great abs come great responsibility.
October 31
Supercharge Your Shoulders to Lift Heavier
Do this simple test on your shoulders, apply the easy fixes, and watch as your bench, pull-ups, and press explode.
October 29
No-Nonsense Warm-Ups for Big Lifters
Take your lifting preparation as seriously as you take your lifting. That doesn't mean you have to devote half an hour to it. Here's what to do instead.
October 21
DeFranco Agile 8
A simple warm-up routine that’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. Check it out.
September 25
Supercharge Your Spine and Your Lifts
Do this simple test on your thoracic spine, apply the easy fixes, and watch as your chin-ups, pull-ups, and OH presses explode.
August 27
The 2 Minute Injury Fix
Compression wrapping is an inexpensive way to treat those troublesome knees, wrists, and elbows. Here's how to do it.
June 26
The 30 Second Mobility Cure
The quick drill will make you stronger, more flexible, and more resilient…instantly. Check it out.
March 29
Long Live Static Stretching!
Static stretching makes you weak, slow, and doesn't improve flexibility. Or does it? Here’s a different opinion.
February 15
5 Heavy Lifts To Increase Mobility
Think you need to spend more time stretching? You don’t. Here’s how to make gains while gaining mobility.
December 28
Stretching Doesn't Work
Stretching and mobility aren't the same thing. Here’s what you really need to know to move better and feel better.
July 13
My Favorite Lower Body Warm-up
Forget the 45-minute warm-up routines - here's how to get set for your next squat or deadlifting session with just a few moves.
June 20
Fillers: Pairing Strength with Mobility
Doing dozens of mobility drills is boring. Here's how tactically using just a few in between big lifts can make you bigger and stronger.
May 28
My Shoulder Hurts: The Finest Whine
Want healthy shoulders? Rethink your overhead pressing, bench to chin-up ratio, spinal mobility, and more. Here's how to find the culprit and fix it.
May 16
4 Steps to Fix Your Triceps
Your quest for big, strong arms can get stopped in its tracks if you suffer a triceps injury. Here's how to prevent it.
April 3
9 Strategies to Train Around Lower Body Pain
Keeping the tibia vertical, increasing hip flexor length, step-ups, and other novel tricks to fix those bum knees.
March 23
Stretching is B.S.
Stretching... it doesn't decrease soreness, prevent injury, or even improve your performance. The truth has been stretched too far for too long. Let's put it in its place.
March 16
Single-Leg Training Modifications for Knee Pain
Got knee pain? Don’t skip leg day. Use these single-leg lifts to build your legs and strengthen your knees.
March 15
An Interview with Dr. Stuart McGill - Part 2
The interview concludes with a fascinating discussion of sit-ups, rotational strength, and a much more precise definition of "core."