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Cassandra La Madrid is a Kabuki Strength coach who spends her time training and competing as a strongwoman and loving her bulldog Lilo. Cassandra has a BS in Kinesiology from Western Washington University and works in an outpatient Physical Therapy clinic. You can read more on her bio page. Oftentimes we hear clients and fellow athletes reporting that their warm up routine consists of 30 minutes or more of “stretching” or “rolling” or “smashing” their muscles, only to find themselves back to being “tight” the next training day or feeling little to no benefit in their performance. It’s not uncommon for people to go straight to general mobility drills when the time comes to “warm up” for training. It's very common for people to give little thought to stability or activation drills prior to their main movement or sport.Before you continue reading, let me say this early on in this piece: we are not saying to ditch all your mobility drills; some people are “tight” and they need to address it. This article was written to shine a light on the consideration of stabilization exercises in your training, particularly during your warm up. It was written to further expand on the concept that injury prevention and warming up to train isn’t just about decreasing tension and improving mobility… and that muscular tension to generate joint stability can actually serve as a benefit to your training.Historically, people have latched on to the idea that improving flexibility by stretching in your warm up reduces injury. But we have also learned that increased flexibility is not always desirable depending on the sport, and can actually hinder performance. Tension exists for a reason and our body is a highly adaptive system that will attempt to do what it needs to do to move through a...

Brady Cable is a Coach and Operations Manager at Kabuki Strength. To read more about Virtual Coaching services click the coaching link in the menu or click here. For more content like this and hundreds of indexed videos on movement, cueing, technique, lectures, and other educational topics please visit kabuki.ms. Whether you’ve been following our content for years or you’re just starting to dive in, you’ve likely noticed we start many of our corrective strategies with bracing and spinal mechanics. We don’t do this to over simplify the process but, because so often the dysfunction or issue in question is driven by poor spinal mechanics. Bracing is a logical place to go for people with back pain or other issues directly related to their spine, but it’ll also explain some ways in which spinal mechanics influence the mechanics of distal joints, like hips and shoulders.It’s worth outlining what we’re even talking about with regards to either bracing or spinal mechanics and put some context to it.  In many cases, this article will be directed towards powerlifters or other sagittal plane athletes but can applied broadly to other types of athletes as well depending on the situation. Positional Changes Why we feel bracing is so important begins with a discussion about spinal mechanics. It’s not news that you want to minimize changes in spinal position during most axial loaded movements especially from a safety standpoint. I don’t think there’s anyone out there that thinks you should egregiously round your spine throughout the course of a pull to be a better deadlifter. There are nuanced discussions where people make arguments for starting in a bit more flexion particularly in the thoracic spine, but there’s always the caveat of “if it stays locked”. I used the example of flexion, but this applies to spinal extension too....

#GrandGoals is a double-edged sword, for most of us the meaning of grand goals can universally apply to those big dreams and goals we aim to achieve in life. For Chris Duffin, it stands for that as well as a goal he set out to accomplish of deadlifting and squatting 1000 pounds as the lightest man in history ever to do so. This post and compilation video follows along as he discusses details relating to training leading into the 1000lb deadlift attempt. Make sure to subscribe to Chris' YouTube channel and FB/IG pages and follow along! Reflecting on what has been accomplished over the course of this training cycle its pretty incredible to see what I've pushed through.  Here is the tail end of the last several weeks of the training cycle over-layed with a discussion by Coach Brandon and myself.  We touch on the approach used over the last 6 months to give you and understanding of the process.  Future articles detailing the specifics of these approaches will be released in the coming months as well by both of us. We have been collecting data along this whole process and are working to come up with a unified approach and article describing the unique training methods and programming decisions we made with the #GrandGoals training plan. Please enjoy the video and don't be afraid to share.  The training itself is pretty epic as noted in the title, but the value in the information shared will be of incredible benefit.  This video also articulates the value of a coach and the iterative approach to developing and managing a training plan between a coach and an athlete, something oft forgotten in today's age of "internet coaches". Enjoy and stay strong!...

In this piece Kelly Starrett and Chris Duffin are clearly fired up and addressing topics in a rapid-fire fashion. Starrett and Duffin quickly hit on and address numerous topics on movement mechanicsMuch of the focus of the discussion surrounds the future of role of the responsibility of the strength coach. Duffin and Starrett challenge the status quo of the current role and when clinical intervention is brought in. Both articulate that these roles need to change, but this also involves people on both ends of this spectrum needing to “up their game”. Clearly defining what those roles are and then educating to those expectations will reduce injury rates and improve performance of athletes.Kelly and Chris also clarify the expectations on what athletes are doing for prep work. While both provide significant education online via the MWOD and KABUKI.MS platforms they find some people take this prep work to far. Standards for length of time and what is done are covered.They also discuss how complementary both of these products (MWOD & KABUKI.MS) are to cover the athlete’s needs for learning proper movement patterns, mobilizing, and performing the correct preparatory movement patterning.Additionally KABUKI.MS is offering a 50% off initiation for the first 100 people who sign up from this video with code: MWODhttps://www.youtube.com/watch?v=_8zpvGEqPS4...

In this video Chris Duffin and Kelly Starrett discuss the application of the Boom Stick as well as provide a tutorial on its use.  They show how this tool can be used on a partner in a safe manner to release excessive tension to improve recovery, mobility, and reduce potential injuries.While only one spot was hit with the tool on Kelly for a very short demonstration period he achieved a result from its use. They also review the purpose behind the tools specific knurling that is used for shearing the fascia in a very effective manner.  Needless to say Kelly is a huge fan of the Boom Stick in his facility along with the Geisha Roller....

Well training was pretty damn minimal this week. With all the travel, work, and filming I was struggling to get some good training in.  Lack of sleep really hits me hard and I was struggling with this all week on top of that and after the first couple days realized I essentially wasn't going to get much to any training in.  What you see in the following video is pretty much it.  I had some big lifts but not many of them.On the bright side you will be seeing a ton of new content over the next month!Deadlift Tutorial Video @ SupertrainingBench tutorial Video @ SupertrainingKelly Starrett Interviews about the future of strength coach and clinical practice and where these areas collideAnd tons of new content for WWW.Kabuk.MS Lifts this week855x6 Deadlift on Wagon Wheels225x58 Reverse Grip Bench followed by340x20 Reverse Grip Bench625x2 no Hands front squathttps://www.youtube.com/watch?v=HsGvYOUdGMo...

The Macebell or Gada is a classical training tool dating back centuries.  Its original use was in the wrestling for fighting cultures of ancient Persia and India.  My first experience using one was about 8 years ago when I attempted to incorporate it for shoulder development and conditioning. As a competitive powerlifter I quickly abandoned its use finding that combined with my powerlifting training it aggravated my wrist, elbows, and shoulders.However 2 years ago I decided to make another run at using the macebell again.  I had been making tremendous gains in shoulder health and mobility with my progression into Dynamic Neuromuscular Stabilization (DNS) and some associated kettlebell work.  I decided to try the swing again but focus on some refinement in the movement based on the DNS methodologies.  The goal was to simply realize some training efficiency as the swing was a very active warmup.  If I could accomplish my rehab, prehab, and warmup all at the same time I would have more time to focus on my actual training.With the new approach to the swing my shoulder pain that I had been experiencing daily for the last 8 years disappeared after the first 30 days.  This is pain that had kept me from sleeping, interfered with my training, and I was only able to manage in the short term with mobilizing and re-seating drills.  Gone!  I couldn’t believe the change.  Being surrounded by powerlifters and strongman I found several other test subjects similar to myself and quickly found that the same thing happened. That was when I decided to develop the tool into what we now are marketing to others as the ShouldeRök™.  For further details on the value of the ShouldeRök™ and its impact on eliminating issues caused by open chain barbell movements today done with an...