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StrongFirst
Jan 6, 201510 min read
An NFL Strength Coach, the Kettlebell, and Elite Athletes
As we travel on our career paths, we will inevitably encounter events that alter our course and lead us in a direction we may never have...
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StrongFirst
Dec 4, 20143 min read
Kettlebells and Deadlifting: A Match Made in Heaven?
Kettlebells are a waste of time! Or so I thought, until I became friends with Pavel. Like many powerlifters, I dismissed kettlebells...
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StrongFirst
Nov 4, 20143 min read
Strength Is Like Music or Surgery: The Value of the SFG
“Aren’t you Dr. Ramana? I’m sure you have forgotten but you operated on me, as well as on my wife, and we are both alive!” When it comes...
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StrongFirst
Oct 28, 20143 min read
The Long View
The Notre-Dame cathedral in Paris is a remarkable work of faith, art, and engineering. Enter it, and you experience an out-of-this-world...
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StrongFirst
Oct 16, 20143 min read
How Heavy Should I Go in a Get-up?
Here’s the thing. We teach get-ups very light. That’s because students are moving around for the very first time with a weight overhead....
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StrongFirst
Oct 2, 20145 min read
Getting a Bigger Press: 3 Big Tips and 10 Ideas
If you are around online forums, social media, and fitness blogs, you may have heard this: “Yeah, who doesn’t need a heavier press, huh?”...
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StrongFirst
Sep 30, 20144 min read
“Dry Fighting Weight”: Fat Loss Through Strength
Co-authored by Geoff Neupert, former StrongFirst Certified Master Instructor At StrongFirst we never focused on fat loss—and got it...
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StrongFirst
Sep 25, 20145 min read
The Secret to Big Deadlifts: Do the Small Things
So, I want to deadlift. I want a strong deadlift. I want a really strong deadlift. Oh, you too? I don’t need to inform you of the...
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StrongFirst
Sep 18, 20145 min read
Chinese Food for Rapid Pressing Gains
As the saying goes: “To press a lot you must press a lot.” It takes a lot of reps to build up to a respectable press. The challenge is...
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StrongFirst
Sep 11, 20143 min read
How to Build Up to 1 Pistol – Then 100 Consecutive Pistols
The one-legged squat, or pistol, demands coordination, strength, and flexibility and has many positive effects. Every one of the muscles...
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StrongFirst
Sep 1, 20142 min read
The 5-Week TSC Deadlift Plan
Did you suddenly decide to compete in the TSC and realize your deadlift is not where it needs to be? All is not lost. If you have decent...
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StrongFirst
Aug 19, 20143 min read
Forward to the Past: the Best Strength Systems
2015 marks the thirtieth anniversary of the classic film Back to the Future. What makes this anniversary special is 2015 is the...
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StrongFirst
Jul 29, 20145 min read
The Origins of StrongFirst Programming: The Soviet System
There are many ways to get strong. Most are mediocre, some are effective, a handful are extraordinary. One—if not the only—system in the...
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StrongFirst
Jul 3, 20143 min read
How I Got a Nearly 10% Bigger Bench Press in 2 Months
As a competitive powerlifter, my bench has always been my Achilles’ heel. It has been the slowest to build for me, and a source of...
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StrongFirst
Jul 1, 20143 min read
The Mental Toughness of a Strength Athlete
In the public mind, the word “toughness” is associated with endurance. A marathoner gutting it out for hours. A professional boxer...
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StrongFirst
Jun 17, 20147 min read
Strength and Conditioning Program for BJJ Fighters
This past November marked my greatest athletic accomplishment of my life: Representing Team USA at the FILA World Grappling Championships...
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StrongFirst
Jun 12, 20142 min read
The CPSq Kettlebell Workout
The 2-1-3 workout is a complex made up of 2 cleans, 1 press, and 3 squats—with double kettlebells. It’s another beautifully simple...
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StrongFirst
Jun 10, 20142 min read
The Lateral Arch: A Secret Weapon for a Big Bench Press
It is an axiom: if you want to bench big, you must arch big. An arch shortens the range of motion, puts you into a much stronger decline...
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StrongFirst
Jun 5, 20143 min read
Justa’s Singles Strategy Adapted to the Double Kettlebell Press
This is a program I have used for improving the double kettlebell press. It was inspired by Steve Justa’s singles routines, which call...
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StrongFirst
May 22, 20145 min read
How the Neurodevelopmental Sequence Will Strengthen Your Press
The commercial with the meathead that keeps rambling, “I pick things up and put them down,” makes me chuckle every time I see it. For...
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