Ab Wheel Rollout – Exercise Tutorial

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In the third instalment of our core stabilisation series of exercise tutorials, we feature the Ab wheel rollout and variations. An anti-hyperextension exercise, the Ab wheel (roll out) is ideal for training the the spinal erectors, obliques, rectus abdominus, every spinal stabilising complex as well as the latissimus dorsi and the stabilising musculature of the shoulder. While this exercise may …

Pallof Press – Exercise Tutorial

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This is the first instalment in our core stabilisation series of exercise tutorials, ladies and gentlemen we introduce the Pallof press. The Pallof Press has been around since the late 1990’s when John Pallof popularised this exercise to promote core stabilisation, injury prevention, proper joint alignment and movement. The nature of this exercise is anti-rotation of the torso, strengthening the …

Front Foot Elevated Split Squat – Exercie tutorial

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In the fifth instalment of our lower body stabilisation series of exercise tutorials, we feature the Front Foot Elevated Split Squat. Also, we have included non elevated, and the 1 1/4 rep versions which serve as progressions. The split squat and its variations are really the key foundational exercises for lower body structural balance because of their profound positive impact …

Barbell Hip Thruster – Exercise Tutorial

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In the fourth instalment of our lower body stabilisation series of exercise tutorials, we feature the Barbell Hip Thruster – AKA Barbell Hip Thrust. Somewhere along the line we started calling it the Hip Thruster, to differentiate it from the most common versions of the Hip Thrust. The Hip Thruster is a progression from the Barbell Hip Bridge, and we …

DB Side Box Step Up – Exercise Tutorial

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In the third installment of our lower body stabilization series of exercise tutorials, we feature the DB Side Box Step Up. This exercise is, again, rather basic in terms of complexity of movement, but it forms an integral part of building lower body structural balance and integrity. The target muscle groups are the quads, hamstrings and glutes, as well as …

Single Lying Leg Curl – Exercise Tutorial

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In the second instalment of our lower body stabilisation series of exercise tutorials, we feature the Single Lying Leg Curl. In terms of complexity of movement, this exercise is relatively basic. In terms of overall benefits to the structural balance of fight athletes, this exercise is absolutely underrated. There are many variations of this basic movement including different foot positions, …

Barbell Hip Bridge – Exercise Tutorial

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In the first instalment of our lower body stabilisation series of exercise tutorials, we feature the Barbell Hip Bridge. This exercise and it’s progression, the Barbell Hip Thrust, are surrounded in a lot of controversy. Equally loved and hated by members of the strength coaching community, the Barbell Hip Bridge serves a very specific purpose and is possibly best used …

The Unknown - DB External Rotation

DB External Rotation – Exercise Tutorial

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In the seventh instalment of our upper body stabilisation series of exercise tutorials, we feature the DB External Rotation. This exercise is a great option for both strikers and grapplers, to build strength, stability and resilience through the shoulder to withstand the punishment inflicted by the combat sports. One of the specific benefits for grapplers and MMA fighters is that …

Seated Cable Iceman – Exercise Tutorial

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In the sixth instalment of our upper body stabilisation series of exercise tutorials, we introduce to you the seated cable iceman. This is another uncommon exercise, yet it is very effective at isolating scapula retraction, thoracic extension, as well as activating and engaging the latissimus dorsi muscles. Due to the isolation of the shoulder extension movement pattern, lighter loads must …

Posterior Flye to Scarecrow Press – Exercise Tutorial

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In the fifth instalment of our upper body stabilisation series of exercise tutorials, we feature the Posterior Flye to Scarecrow press. This is not a very common exercise, and I was first exposed to it by Jim “Smitty” Smith from Diesel SC. As it is a more advanced remedial exercise, you might consider employing this lift during the later phases …