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 …

#11 Yas & Liz Parr - The Unknown Strength Podcast

#11 Yas & Liz Parr – The Unknown Strength Podcast

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— Mac: Alright, thank you so much for joining us again on The Unknown Strength Podcast. My name is Macgregor McNair, with me is my co-host Brenton McKiterick. This is episode 11 – we have an absolutely stacked episode for you today. But before we get into that and before we introduce our guests for the show, we need thank …

#07 Stephane Cazeault – The Unknown Strength Podcast

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In this, episode 7 of The Unknown Strength Podcast, your host Macgregor McNair sits down with world renowned strength and conditioning coach and author, Stephane Cazeault. Stephane is the former director of strength and conditioning for the Poliquin Group, the world’s leading provider of continuing education for Strength coaches. Since his time at Poliquin Group, Stephane has founded his very …

Brenton McKiterick back squat

Squat technique: Maximising Glute drive

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In the opinion of many titans in the strength and conditioning field, the barbell back squat is the single most beneficial of the compound movements for athletic development. It’s application can have significant benefits for the development of relative & maximal strength, hypertrophy and rate of force (speed, power). In this short article, I will be discussing some technical details …

Bench Press

Bench Press Technique: Foot placement and floor drive

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One misconception about the bench press which I continually come across is that the bench press is a chest exercise. While it is true, the chest is the region of the body which is home to a prime mover muscle group of the bench press movement (the pectorals), I would argue that the bench press when performed optimally is a …

Yas Parr

#06 Yas Parr – THE UNKNOWN STRENGTH PODCAST

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Mac: Alright, thanks very much for joining us again on the Unknown Strength podcast. This is episode number 6. I have with me a very special guest Mr. Yas Parr, who is a strength and conditioning coach, both online and in person. Yas is an author as well as a Poliquin group education instructor and a heavy hitter over there …

Manipulating lifting tempo to your advantage

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An often neglected variable in strength training, the speed or tempo, at which the lift is performed through the different phases of movement, can have a profound impact on how effective the particular exercise is at getting you toward your goal. Whether you are training for relative strength, functional hypertrophy, rate of force development, power or speed – I encourage …

Top 5 mistakes fight athletes make in strength training

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I have been around fighters and the Strength & Conditioning community long enough to have just about seen it all when it comes to epic fails on the gym floor.  From hilarious misuse of equipment, to career-ending injuries doing innocuous exercises, I’ve witnessed a lot of shit. Today I thought it would be fun to share with you my top …

The Split Squat

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The split squat is one of my favourite exercises for anyone of any athletic background, or lack thereof. I use this exercise as one of the foundations for all of my structural balance periodisation, provided the client/athlete can meet the positional demands of the lift. If the client/athlete can do split squats, they are doing split squats. For the purpose …