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 …

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 …

#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 …

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 …

Cable Rope Facepull – Exercise Tutorial

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– Here it is, the third installment of our upper body stabilisation series of exercise tutorials. In this installment, we highlight our version of the Cable Rope Facepull. Our version of the Cable Rope Facepull is an exercise designed to strengthen both the scapulae retractors and the external rotators. There are numerous benefits for fighters in strengthening these small muscle …

The Trap 3 Raise – exercise tutorial

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– As part of our new exercise tutorial series, we have decided to share our upper body stabilisation exercise protocols. First up, the DB Trap 3 raise! The Trap 3 Raise is an excellent exercise, particularly in a structural balance training phase, for strengthening the scapula retractors and building stability through the the shoulder joint. The key here is to …

Periodisation for Structural Balance

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If you have been following my writing, you will have noticed that I place a lot of importance on the development of structural balance for beginners to strength training. With regard to fight athletes, I maintain that the importance of adequate levels of structural balance cannot be understated. For optimal performance in strength training for any athletic development, I would …

Upper body remedial exercises for fight athletes

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For grapplers and MMA fighters, sometimes the strength of your rotator cuff, scapula retractors and other shoulder stabilising musculature can be the difference between escaping and getting caught in an armbar, kimura or other upper extremity submission. The strength of your shoulder’s stabilising musculature is really your last line of defence when it comes to escaping the arm-based submission. Your …