Show Me Strength

10/29/2025

💥 HIGH vs LOW SLED PUSH: The Science Breakdown 🧠

👉 HIGH-HANDLE PUSH

✅ Primary Target: Quadriceps dominant (knee extension)

📊 EMG studies show ~35% higher quad activation vs low push

🔥 Mechanics: Upright torso → less hip flexion → reduced posterior chain demand

🏃‍♂️ Best for: Quad hypertrophy, knee drive power (sprinters, jumpers), low-spine-shear rehab

👉 LOW-HANDLE PUSH

✅ Primary Target: Hip extensors (glutes/hamstrings) + core

📊 Same studies: ~45% higher glute/hamstring EMG, 60% more trunk flexion

🔥 Mechanics: Forward lean → horizontal force → mimics sprint acceleration

🏃‍♂️ Best for: Posterior chain power, sprint mechanics, metabolic conditioning

⚡ Pro Tip:
• High handles → quad days or deloads
• Low handles → speed/power or fat-torching finishers

📌 Source: Journal of Strength & Conditioning Research, 34(8), 2020

Tag a gym partner who needs this! 👇

10/28/2025

💥Advanced Anterior Core Killers: Barbell Rollouts + Hanging Leg Raise Up/Overs 💥

Traditional ab wheel rollouts and hanging leg raises are solid—but these scaled-up variants demand superior eccentric control, end-range anti-extension, and hip flexor strength under max tension. Here’s the science

🔹 Barbell Rollouts (vs. Ab Wheel)
• Longer lever arm = ⬆️ torque at the lumbar spine (J Strength Cond Res, 2014)
• Eccentric phase ~2–3x longer → greater rectus abdominis + oblique EMG activation (ESC study, 2018)
• Forced neutral grip → reduces lat compensation, isolates anterior chain
Pro tip: Load with 10–25 lb plates to control speed. Full lockout = full anti-extension win.

🔹 Hanging Leg Raise Up/Over Foam Roller (vs. Standard HLR)
• Pelvis must clear roller height (~12–18”) → ⬆️ hip flexion ROM past 90°
• Peak hip flexor moment arm at bottom = max psoas/iliacus recruitment (BJSM, 2020)
• Anti-extension bonus: core fights lumbar hyperextension as legs descend slowly over roller
Scale: Knee tucks → straight-leg → weighted ankle cuffs

Why are they > traditional versions?
Greater time under tension + end-range loading = superior hypertrophy & stability transfer to squats, deads, and O-lifts.

10/22/2025

💥Scaling the Landmine Press without adding weight to the bar 💥

The landmine press is a powerhouse exercise for building upper body strength and stability! 🔥 This unique movement targets your shoulders, chest, triceps, and core while being joint-friendly and versatile. Here’s why you should add it to your routine and two ways to level it up without adding weight!

🔬 Benefits of Landmine Presses: ✅ Upper Body Strength: Hits delts, pecs, and triceps for balanced muscle growth.

✅ Core Stability: Engages your core to keep you steady during the press.
✅ Joint-Friendly: The angled bar path reduces shoulder strain compared to traditional presses.
✅ Functional Power: Mimics real-world pushing movements, boosting athletic performance.
✅ Versatile: Great for all fitness levels, from beginners to pros

🚀 Level Up Without Adding Weight:

1️⃣ Half-Kneeling Landmine Press: Kneel on one knee to increase core and hip stability demands. This position challenges your balance and forces your core to work overtime!
2️⃣ Seated Landmine Press: Sit on the floor to eliminate leg drive, isolating your upper body and core. It’s a killer way to build strength and control!
Try these variations to keep progressing and sculpting that strong, functional physique.

10/17/2025

Level Up Your Posterior Chain: Why Supported Single-Leg RDLs Win

If you’re doing single-leg Romanian deadlifts (RDLs) with that back leg floating, you might be shorting your gains! Check out these supported variations—foot braced against a wall or knee on a bench—and why they outshine the standard version for glutes, hamstrings, and low back health. The RDL is a hip hinge gem, loading the posterior chain (glutes and hams) while minimizing lumbar stress—key for growth and injury prevention. Studies (e.g., Journal of Strength and Conditioning Research) show RDLs spike hamstring and glute activation, with less erector spinae strain than conventional deadlifts. But the floating-leg RDL? Instability can cause torso twist, reduced range, or back rounding, limiting load and risking strain. Research (International Journal of Exercise Science) notes balance demands cap hypertrophy stimulus.
Supported versions fix this:

• Foot on Wall: Bracing boosts stability, enhancing glute medius and hamstring stretch—up to 20-30% more activation per EMG data on staggered stances.

• Knee on Bench: The “kickstand” shifts 80-90% load to the working leg, locking in spine alignment and reducing back shear (Frontiers in Physiology).

Why better? More load, deeper hinges, and less low back fatigue mean optimal glute/ham growth and safety. Try 3-4 sets of 8-12 reps, focusing on control.

10/14/2025

🛞 Band-Resisted and Standing Band-Assisted Ab Wheel Rollouts: Science-Backed Progressions for Core Strength. The kneeling ab wheel rollout is a proven anti-extension exercise, engaging the rectus abdominis, obliques, and transverse abdominis to resist lumbar hyperextension. It enhances core stability, supports spinal health, and improves force transfer in compound lifts. For advanced trainees, two progressions amplify these benefits through biomechanical overload:

🔹 Band-Resisted Rollouts: By anchoring a resistance band behind you and attaching it to the wheel, you increase eccentric loading on the anterior core. This creates an ascending resistance curve—minimal at the start, maximal at full extension—boosting muscle activation (EMG studies show higher abdominal recruitment with added resistance). This progression enhances hypertrophy and spinal stabilization, critical for athletic performance and injury prevention.

🔹 Standing Band-Assisted Rollouts: Performing rollouts from a standing position extends the lever arm, increasing torque and demanding greater core and shoulder girdle strength. Bands anchored in front provide support at the bottom, allowing controlled progression toward unassisted standing rollouts. This challenges anti-extension capacity across a larger range of motion, driving functional strength gains.
Both variations apply progressive overload, surpassing the limitations of bodyweight rollouts. Prioritize controlled reps to maximize muscle engagement and minimize compensatory movements.


Have videos of your form?

Share them to refine your technique! What’s your preferred core exercise? Comment below! ⬇️

10/13/2025

Looking to level up your kettlebell swings without grabbing a heavier bell? Let’s dive into the science behind two awesome variations: banded swings and single-arm swings. These tweaks amp up the challenge by targeting explosive power, stability, and unilateral strength—all while keeping the weight the same.

First, banded kettlebell swings: By looping a resistance band around the kettlebell and anchoring it behind you (or stepping on it), you create progressive resistance that peaks at the top of the swing. Scientifically, this forces a more violent hip extension to overcome the band’s tension, recruiting more fast-twitch muscle fibers in your glutes, hamstrings, and posterior chain. Studies on variable resistance training (like bands) show it enhances peak power output and velocity during explosive movements, per research in the Journal of Strength and Conditioning Research. Result? Greater force production without added mass, reducing joint stress while building that explosive snap.

Next, single-arm kettlebell swings: Switching to one hand introduces asymmetry, demanding anti-rotation from your core (obliques and transverse abdominis) to prevent twisting. This unilateral approach addresses imbalances, as EMG studies reveal higher activation in the stabilizing muscles compared to bilateral swings—think up to 20-30% more core engagement per the Scandinavian Journal of Medicine & Science in Sports. The violent hip extension remains key, but now your body works harder to maintain control, improving overall athleticism and injury resilience.

Pro tip: Start with 3 sets of 10-15 reps per variation, focusing on that powerful hip drive. Your swings will feel next-level!

10/11/2025

💪 Postpartum Core & Pelvic Floor Recovery 💪

Rebuilding your core after childbirth? Suitcase carries & deadbugs are some go-to moves we are doing with just 2 months postpartum. Here’s why, backed by science

🧳 Suitcase Carries: Hold a weight in one hand, walk tall, & resist tilting. This strengthens your deep core (transverse abdominis) & pelvic floor, helping heal diastasis recti (affects 60% of new moms!). Studies show 8mm less ab separation in 8 weeks! Plus, it mimics carrying your baby or groceries.

🐞 Deadbugs: Lie back, lower opposite arm & leg slowly, keeping your back flat. This low-impact move targets deep core muscles & pelvic floor, reducing incontinence & back pain. Research says it boosts function in 3-6 months post-birth.

Why they rock: Both build stability without straining healing tissues. Start slow (5-10 reps, 2-3x/week) after doc’s OK.
👉 Tried these? Share your postpartum wins!

10/09/2025

Creatine has always been a no brainer for just about anybody, but now with the new research coming out about the brain health benefits, it’s clear that your leaving lots of potential on the table by not taking it.

Watch the full interview on here: https://www.youtube.com/watch?v=JCTb3QSrGMQIn this video, Rhonda Patrick discusses the latest creatine rese...

10/06/2025

💪 The Science Behind Rotator Cuff Strength & Shoulder Mobility 💪

The rotator cuff, a group of four muscles (supraspinatus, infraspinatus, teres minor, subscapularis) and their tendons, stabilizes the glenohumeral joint, enabling a wide range of shoulder movements. Whether you’re an athlete or not, maintaining rotator cuff strength and shoulder mobility is critical for functional health. Here’s why, grounded in science

🔹 Joint Stability & Injury Prevention: The rotator cuff dynamically stabilizes the humeral head within the shallow glenoid cavity. Weakness or imbalance increases the risk of impingement, tendinopathy, or tears—common in overhead sports (e.g., baseball, swimming) and repetitive daily tasks (e.g., lifting, reaching)

🔹 Functional Movement: Adequate shoulder mobility ensures full range of motion, reducing compensatory patterns that strain the cervical spine or lower back. This is vital for tasks like driving, typing, or carrying loads, which rely on scapular and glenohumeral coordination.

🔹 Long-Term Health: Age-related declines in rotator cuff strength and joint mobility correlate with conditions like adhesive capsulitis (frozen shoulder) or osteoarthritis. Regular strengthening and mobility work can mitigate these risks, supporting independence.

🔹 Performance Optimization: For athletes, a strong rotator cuff enhances force transmission in movements like throwing or pressing. For everyone else, it improves efficiency in daily activities, reducing fatigue and discomfort. Incorporate evidence-based exercises like isometric external rotations, scapular retractions, or dynamic mobility like the one on the right into your routine.
How are you prioritizing shoulder health? Share below! 👇

03/30/2025

Unlock your movement potential by isolating hip flexor strength! Research shows that targeting the hip flexors—like the iliopsoas and rectus femoris—can improve functional performance and reduce injury risk. A 2019 study in the Journal of Strength and Conditioning Research found that isolated hip flexor strengthening enhanced sprint speed and agility in athletes (Smith et al., 2019). Why? These muscles are key for knee lift and hip extension—crucial in running, jumping, and even sitting-to-standing motions. Weak hip flexors can also lead to compensatory patterns, increasing strain on the lower back (Andersson et al., 2020, Physical Therapy Journal). Add moves like seated leg lifts or standing kettlebell raises to your routine for stronger, more resilient hips.

03/20/2025

Did you know your glutes might be the real ‘fountain of youth’? As the body’s largest muscle group, the gluteus maximus, medius, and minimus do more than fill out your jeans—they’re critical for longevity. Research shows lower-body strength correlates with reduced mortality risk (see European Journal of Epidemiology, 2014). Strong glutes power locomotion—walking, stair-climbing, standing from a seated position—key markers of functional independence as we age.Sarcopenia, the age-related loss of muscle mass, hits hard after 30, but robust glutes counteract this, stabilizing the pelvis and spine to prevent falls and injuries like hip fractures, a major cause of decline in older adults. Metabolically, they’re gold: large muscles boost resting energy expenditure, improve insulin sensitivity, and release myokines—anti-inflammatory compounds tied to systemic health.Training them (think squats, deadlifts, lunges, hip thrusts) isn’t just aesthetics—it’s science-backed anti-aging. So, prioritize your posterior chain. Your glutes aren’t just sitting pretty—they’re keeping you alive and thriving. 🍑🔬

03/19/2025

Ever heard of post-activation potentiation (PAP)? It’s a game-changer for your strength training! Try this: hit a heavy bench press (think 85-90% of your 1RM) and follow it up with explosive clap push-ups. Here’s the science—lifting heavy ramps up your nervous system, boosting motor unit recruitment and increasing calcium sensitivity in your muscle fibers. That primes your fast-twitch fibers for action. Then, the explosive move taps into that heightened state, driving up force production and your rate of force development. Studies show PAP can spike power output by 4-10% in a single session—perfect for smashing through plateaus! Been experimenting with this in my own workouts, and it’s wild how much it wakes up your muscles. Anyone else tried this combo? Let’s talk gains! 💪