Bar Positioning During Squat

The squat is one of the most utilised and beneficial movements when it comes to stimulation of the lower half of our body. Helping us to increase muscle size, increase our metabolic rate, stimulate maximum muscle fibre and burn body fat! Unfortunately most people don’t know how to reach their maximum potential during the squat … Continued

Fat Loss Fact or Fiction

A common perception that prolonged cardio assists in fat loss and spot reduction has most people hooked on running, cycling or rowing for hours on end striving for that flat stomach and lean body physic. Unfortunately this is one of the biggest myths in the health and fitness community, with research showing that use of … Continued

Eccentric Training For Strength & Hypertrophy

Rarity’s programming of strength and conditioning puts people though 3 different phases of lifting over a 12 week period as talked about in the previous blog “Understanding Training Progression”. This training progression allows the body to never adapt to training styles or methods to help you achieve maximal results in the shortest possible time. One … Continued

Overhead Squat Postural Analysis

Postural analysis through the use of the overhead squat   If you’ve been following the last few posts/blogs you will notice that they all lead to increased mobility though the thoracic spine, hips and shoulders. All these postural and mobility exercises are only useful with a prior diagnosis of the issue, this is where a … Continued

Thoracic Spine Mobility

Thoracic Spine Mobility is an incredibly important part of making overhead personal bests happen. Mobility if the thoracic spine is the first step in the process of building a strong and safe overhead position. Without adequate mobility you’ll never reach your potential. Thoracic spine mobility is the first step. This is an exercise to help … Continued

Cossack Squat

Functional – Yes Cossack Squat for Hip Mobility & Range of Movement The Cossack squat is a single leg squat at heart, with a large lateral movement component added. Both single leg strength, and lateral pushing strength are important in most sports and strength and conditioning programs. The depth of the squat challenges the strength … Continued

Malasana Pose Benefits

The flat footed squat or malasana pose, is one of the human bodies most functional and strongest positions to be in. However due to evolution habits and social aspects we have lost the ability to feel comfortable in this pose. The malasana pose helps benefit with mobility and strength of the legs and lower back … Continued

Rotator Cuff Mobility Exercises

Rotator Cuff Mobility Exercises Shoulder injuries account for around 200,000 people requiring surgery or rehabilitation per year. Yet even though the shoulder is one of the body’s most diverse joints we still don’t allow time to correctly warm up or stretch the major components that allow the shoulder to operate correctly prior to training or … Continued

Surfing Strength and Conditioning

Everyone wants to shred better when their out surfing! I’ve put together a few surfing strength and conditioning movements and exercises using the TRX that can help you perform better whilst surfing. All the exercises that I’m about to show you incorporate mobility and activation of postural muscles as well as strength and conditioning movements … Continued

Sports Specific Training for Strength, Speed and Endurance

With football, soccer rugby and netball season just around the corner, we look to start pre-season training early to maximise our performance come game time. This normally means we look to increase our 3 factors, Strength, speed and endurance for exercises such as sprinting, running and kicking. But where do we start, and what is … Continued