In this short video we discuss a commonly performed exercise in some group exercise or fitness classes as well as sport performance training programs - the pistol squat.The pistol squat is a challenging exercise. For some it is a competitive exercise and one that they must train and improve.However, what if you aren't training to compete in an even...

[embed]https://www.instagram.com/p/Bcsrzr2jLxq/?taken-by=gallagherperformance[/embed] In this video, we discuss the dumbbell press and how the position of the wrist impacts pressing strength and shoulder stability. Wrist position is often overlooked during the dumbbell press but is a critical part of ideal mechanics. The wrist should maintain a neu...

In this video we discuss two deadlift variations that will build rock solid functional core strength - the suitcase deadlift and pitchfork deadlift.The suitcase deadlift and pitchfork deadlift are two deadlift variations that will expose energy leaks and strength imbalances real quick. Building a functional core often requires unconventional method...

According to research conducted by Dr. Stuart McGill, "People with back pain actually have stronger backs than people without back pain, so weakness is not the culprit." In our experience in both treating and training individuals suffering from low back pain, there are three common factors that seems to play a central role:1) Breathing Pattern - of...

[embed]https://www.youtube.com/watch?v=VHRCCRmeznQ[/embed]Ideal movement and optimal strength development first begins with using the diaphragm as the primary muscle for respiration and for Intra-abdominal Pressure (IAP) or what is also known as the abdominal brace.A frequent piece of feedback we receive at GP is that much of what we coach is the o...

Keeping with the concept of core stability and hip mobility, the shin box has become a popular drill for improving hip rotation, eccentric loading of the hips, as well as reinforcing ideal intra-abdominal pressure (IAP) and core stability.Ideally the shin box is performed in a progression of static to dynamic variations. Progressions are dependent ...

When it comes to health, fitness, or athletic goals, there is no secret. There is no special exercise class, no special equipment or supplement. There is no magic. Yet people keep looking for one.The truth is there are no shortcuts and anyone promoting shortcuts is lying to you. And if you bought it, you were buying 'hope' only to discover you actu...

The combination of chiropractic/manual therapy and massage therapy paired with smart training can make a profound impact on any musculoskeletal condition you may be dealing with. There's tremendous value in care and training that focuses on the goals and outcomes you care about. You place a value on your health or performance and you should receive...

Two common sites for pain and movement problems are the low back and sacroiliac (SI) joints. The SI joints are a common site for sensitivity due to biomechanical overload.Once we have screened for sensitivities, pain generators and movement dysfunction, the presence of SI joint dysfunction is often found along with poor abdominal sling function. Ch...

Just because you are in pain or injured does not mean you are fragile. Patient advice, education, and treatment that carries an over reliance on rest, ice, immobilization, and drugs only promotes fear-avoidance behaviors in patients - leaving them feeling fragile. What they need instead is graded exposure and reactivation to physical activity throu...

This video highlights the hamstring rehab with Carter Henderson. Carter was a standout linebacker at Duquesne University, leading the team in tackles the last two seasons. Now he is in preparation for an NFL Pro Day. Carter came to GP for rehab of a hamstring pull 12 days out from his Pro Day. His initial 5 days focused on manual therapy, eleetromu...

Outside of low back pain, shoulder pain is one of the most prevalent musculoskeletal complaints. For avid exercisers and athletes, shoulder pain is something most are familiar with, especially when it comes to horizontal pressing movements.The most popular of the horizontal pressing movements being the barbell bench press. Bench press often enough,...

As Gray Cook says, pain indicates a health problem not a fitness problem. In rehab, we deal with pain and dysfunction. In exercise and training, we deal with dysfunction. Pain and health problems should be managed by a licensed professional with appropriate training.Exercising in pain is not the solution and you should seek proper guidance on how t...

One of the biggest challenges plaguing sports performance is the prevalence of general fitness programs masked as "sports performance" programs.Sadly the concept of sports performance has become so polluted that most parents and young athletes buy into programs that ultimately are just heavily fitness-focused with very little or poor instruction in...

Groin pain is a common complaint in athletes and active populations as well as a common source of frustration. What makes it so frustrating is the poor understanding of proper management because of the number complexities related to the true cause of groin pain. 15% of all injuries responsible for competition time lost in hockey players is due to g...

There's a major flaw in the fitness industry - the ignorance of movement quality at the expense of fitness goals.How far can you run? How fast can you complete this workout? How much can you lift? How many reps can you do? How hard are you willing to push yourself?What fitness has driven us to believe is that these are the true measures of progress...

There are many examples of things we just assume to be true for long periods of time that aren't true at all. The perpetuation of this group think is a real problem.This is especially true when it comes to the industries of nutrition, health care, and fitness. Here's some examples:Dietary cholesterol has no impact on blood cholesterol levels. There...

A common reason for low back pain, hip pain, knee pain is poor functioning hips. What happens to poor functioning hips? They usually get tight. This tightness leads to reduced range of motion and increased likelihood of back, hip, and/or knee pain. Likewise, a common reason for reduced athletic potential is poor functioning hips. The hip complex is...

Exercise or training should not be fatigue seeking. The problem with a lot of training programs or exercise in general is that they are fatigue seeking.The primary mentality is to work hard, wear you down and make you sore rather than build competency or skill. This is a mistake and, all do respect, it's wrong.This is especially true for athletes. ...

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