Jack Hanrahan

How to fix rounded shoulders – 3 posture correction strategies

Call it what you will, rounded shoulders, slumped shoulders or the ‘caveman’ look…this adverse “hunch forward” posture is far too common and 9/10 times, easily remedied. From an aesthetic standpoint, this posture type gives the appearance of narrow shoulders and a sunken chest, reducing your sex appeal by at least 30%. The altered shoulder position screws up shoulder function, restricts mobility (particularly overhead) and can lead to tight muscles, neck pains, shoulders blade pain, and...

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Squat without knee and low back pain

It’s Monday. Which means LEG DAY (If you train chest we can no longer be friends). After working through a few stretches, you hit the squat rack, load up a barbell, and crank out a couple of light sets to grease the hips. It doesn’t feel that comfortable. Squats never do. But you proceed to add load to get some work sets in. You un-rack the bar, set the feet and take a deep breath. As you squat down, you feel a discomfort in the low back. It’s not enough to stop the set, but you’re cautious...

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Facepull your way to healthy, pain-free shoulders.

What’s this…a whole post on facepulls! An exercise you’ve probably never heard of…? Damn straight. Its THAT GOOD. Especially when its a move that can combat the leading pain complain in the gym – front sided shoulder pain. If you’re anything like most gym goers, you’re doing a tonne of pressing work and your shoulder exercises consist mainly of overhead presses, lateral and front raises. The upper back doesn’t get nearly enough attention, the rear delts are neglected...

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Master This Movement: Segmental Cat-Camel

From desk-bound office workers to elite athletes, a healthier spine benefits us all in many ways. Though admittedly, the movement I’m about to show you looks like something only Circ Du Soleil performers or veteran yogis would be capable of! In actual fact, every human being was born with the movement capacity to do it, and there’s tremendous value in learning and mastering this exercise. p.s. Don’t think you suck as a human being if you can’t do it straight off the bat....

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3 Crunch-Less Core Finishers

Who doesn’t love a good ol’ ‘deep burn’ in the abs at the end of a training session? What a sadistic bunch we are! But for most, core finishers consist of a mash up of crunches, sit-ups and lots of bending and twisting. Your body deserves better than that. A lot better. Ploughing through a bunch of mindless exercises might create that satisfying soreness, BUT…at what cost? We have long known that flexion-extension exercises (e.g. sit-ups, crunches, side bends) are not very spine...

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Press without pain – 3 Alternative Exercises to Barbel Pressing

SO…you wanna bench, but it hurts like hell when you do. Most people assume that the barbell bench press must be bad for their shoulders. To some extent, this is true. Like overusing any exercise can be. That said, in most cases it is bad shoulders that don’t play nice with the bench. (I’m supposed to be your side, aren’t I!?) The barbell bench press is a tricky beast. It is a very technical lift and less than stellar technique can be destructive to shoulder health. In the long...

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