Break Up Those Hips and Fix That Squat
by Adam Vogel -

Hamstring drive-downs, the hamstring mash, and squats with bands, among other things, are the key to loosening up your hips and fixing your lame-ass squats.

Livespill Chaos

getbigger66: Fantastic article. Whenever I strict overhead barbell press, chest to overhead, even light weight, I get severe pain in, not my shoulders, but in my elbows. It is getting to the point where I will be forced to drop this exercise, my favorite. Any suggestions on why this may be happening and what if anything I can do about it?

flightposite: Great explanation Mike I do believe that is the problem and this is the first time I've heard an explanation that makes sense to me. Thanks again I will check out Wills blog.

TheJonty: No mention of the Klokov complex with 205kg?

rhougan4: i'm wondering why there aren't any bent over rows in the indigo hypertrophy program phase 1. please some one tell me why so i can convince myself it will be ok for a month without them

Lee Boyce: @LarryH: It sounds like a strained or fascially torn rhomboid muscle, but I could be way off. Best first step may be to get an ultrasound to see if there's any superficial muscle damage. I don't think that pressing overhead would solve the problem to "fix" this. It may alleviate the stress since surrounding muscles may incorporate themselves, but the heavier you go, the more that weak link will make itself manifest.

Sultan-of-Swing: Jim, are you talking about rotating the styles of 5/3/1 described in the 2nd edition of your book, so you can go longer without a deload?

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Adam Vogel is the founder of Pure Performance Training, a sports performance and fitness training company located in Boston, MA. He's a certified Strength and Conditioning Specialist, Personal Trainer, and Functional Movement Screening Specialist. He also writes a blog on his company website - www.pureperformancetraining.net.