Alexander Nurse Bey, Author at T NATION

Tip: The Glute Exercise for Athletes

Alexander Nurse Bey — Sat, 13 Jul 2019 11:00:00 +0000

The glute bridge is basically a hip thrust performed with your back on the floor instead of on a bench. By using a resistance band as shown in the video below, the exercise will incorporate more of the muscle fibers involved in gait by requiring the hamstrings to contract at both ends. Bilateral Band-Resisted Bridge

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Tip: The Best Performance Hack You Aren't Using

Alexander Nurse Bey — Fri, 31 Aug 2018 11:00:00 +0000

Want to instantly improve your anaerobic performance? Take bicarbonate of soda, also known as baking soda. During high-intensity training and competition, the need for oxygen naturally increases beyond our capacity to provide it. This leads to near-barbaric levels of "burn" from metabolic byproducts. Although the scientific community no longer agrees to call this lactic acid,

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Tip: The Most Complete Biceps Exercise

Alexander Nurse Bey — Sat, 02 Dec 2017 18:00:00 +0000

Overcome monotony, break through plateaus, and target muscle fibers in a whole new way with this exercise. This biceps curl variation involves all functions of the biceps, combining supination, elbow flexion, and shoulder flexion. The Xander Curl Beginning with a prone hand position (palms facing behind you), flex the elbow and rotate the forearm until

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Tip: Try the Overhead Carry

Alexander Nurse Bey — Fri, 09 Jun 2017 17:15:00 +0000

Overhead carries consist of locking out barbells, dumbbells, or kettlebells overhead. They directly force the spine into hyperextension because the overhead lever is so long. This challenges you to maintain a tight rib-to-pelvis relationship and to stabilize a good upwardly-rotated position for the scapulae. They're a good choice for people who tend to be stuck

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Tip: Strengthen Your Ankles

Alexander Nurse Bey — Fri, 12 May 2017 15:00:00 +0000

Ankle position can affect gait and can sometimes be worsened in people who walk or run with a pronated foot position. When a body is externally loaded with enough stress, like when you farmer's walks or loaded carries, it'll defer to its default pattern. In pronated lifters, the ankle joint and Achilles are awkwardly loaded.

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The Top 10 Weighted Carry Exercises

Alexander Nurse Bey — Thu, 04 May 2017 12:00:00 +0000

Building A Strong Base Carrying exercises are awesome for true core development. They also act on the body in "global" ways that relate to everyday physical tasks. Carries should be programmed and cycled to target different planes of motion for the core and joints. You should vary the equipment, weight, duration, grip, and loading style.

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Tip: Strong Glutes, Healthy Back

Alexander Nurse Bey — Sun, 26 Mar 2017 17:00:00 +0000

Add the feet-elevated hip thrust to your glute training arsenal. You can do it with both feet or for an extra challenge, do it unilaterally. This modification is great for glute gains, joint health, and performance. Decreased Knee Stress The feet-elevated hip thrust can help those with knee issues (irritated quadriceps, patellar tendonitis, hyperactive popliteus,

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Tip: 3 Moves to a Better Front Squat

Alexander Nurse Bey — Fri, 27 Jan 2017 12:00:00 +0000

Everyone who learns to front squat ends up saying, "Why haven't I been doing these!?" The front squat is worth mastering. It trains the core, legs, and glutes like nothing else and increases overall athleticism. Doing it well reinforces global and positional mobility, because it involves the fingers, wrists, shoulders, spine, hips, and ankles, and

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Tip: The Handcuff Drill for Healthy Delts

Alexander Nurse Bey — Wed, 30 Nov 2016 12:00:00 +0000

If your shoulders are banged up from pressing, it's wise to first treat those soft tissue problems with self-myofascial release. But then what? Answer: Do the handcuff drill. After releasing the soft tissue of the shoulder girdle that's been hindering movement, the handcuff drill will strengthen and promote blood flow to the muscles of the

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Tip: Bowler Squats & Deadlifts for Athletes

Alexander Nurse Bey — Sun, 06 Nov 2016 18:00:00 +0000

When it comes to building stability and strength that carries over to everyday activity and improves performance, a solid foundation of single-leg strength is absolutely necessary. The bowler squat, as Stuart McGill calls it, is a great example. ▶️ The Bowler Squat The unique rotary component of the movement makes it effective for not only

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