Max Shank, Author at T NATION

Tip: The Deficit Deadlift

Max Shank — Tue, 12 Jun 2018 17:15:00 +0000

Being fast or agile is pointless if you can't lift heavy things. The best choices for building strength are full-body movements like the deadlift or the squat. I prefer to use deficit deadlifts as they have more carryover to the sports I compete in. And if you can deadlift something from a deficit, you can

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Tip: 40 Second of Athleticism

Max Shank — Mon, 11 Jun 2018 17:15:00 +0000

A lot of guys are strong. A lot are flexible. Some are even fast. However, few possess all these qualities and look jacked to boot. All-around athleticism is a combination of: Movement Quality Coordination Strength Speed ... in that order. The video shows all four being put to use in the gym.

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Tip: Lateral Shuttle 2-Step

Max Shank — Mon, 19 Feb 2018 18:15:00 +0000

These are rapid back-and-forth shuttles with one step in between direction changes. Go two steps to the right, then two to the left. This really focuses on lateral change of direction, and it's a great way to improve coordination and leg strength/power while building structural integrity in the lower body. Higher reps will scorch your

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Tip: Fix Your Core, Free Your Hips

Max Shank — Sat, 30 Sep 2017 11:00:00 +0000

Your Hips Aren't Tight. Your Core is Unresponsive People misunderstand "good form." It has nothing to do with how an exercise looks. Instead, it's about proper firing sequence. The prime mover and stabilizing muscles have to fire sequentially, regardless of what the movement looks like. If a muscle isn't firing properly in a coordinated fashion,

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Tip: Stability Ball Neck Bridges

Max Shank — Tue, 22 Aug 2017 17:15:00 +0000

The stability ball makes this movement ten times better and offers a much better progression and regression. Take a look at the video. You'll note that the range of motion goes from extreme deep neck flexion all the way into full extension. The key is that the neck is loaded in every position, as opposed

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Tip: Do the Slider Lunge

Max Shank — Fri, 17 Mar 2017 20:15:00 +0000

One simple way to start improving the strength-movement spectrum in the lower body involves using simple furniture sliders. Slider lunges are terrific for improving the strength and active ROM in hip adduction, abduction, hip flexion, and hip extension. All of the above movements can be done while holding onto a suspension trainer or gymnastics rings

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Tip: One Move For Better Flexibility

Max Shank — Sat, 21 Jan 2017 18:00:00 +0000

The main movements people do in the gym are all linear and symmetrical. There's no increase in the range or vector of the movements, just an increase in load using the same pattern. Improving your squat numbers is awesome, but it isn't developing all the physical qualities we all want and need. By loading irregular

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Tip: Swing a Really Heavy Kettlebell

Max Shank — Sun, 21 Aug 2016 17:00:00 +0000

Do you think the kettlebell swing is just a cardio exercise and should only be done with light weight? This stems from a lack of understanding of what a kettlebell swing can or should be. It's time to ditch the sissy swings. Not Unlike a Deadlift If you look at the positions, the kettlebell swing

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10 Awesome Pull-Up Variations

Max Shank — Wed, 20 Apr 2016 12:00:00 +0000

Lead Photo Credit: Ross Edgley If you're always doing pull-ups the normal way, you're leaving a lot of potential benefit on the table. Even worse, you could even be asking for some overuse injuries. The best way to avoid injuries and get the greatest benefit is to do the following variations. Pull-Up Variations Scap Pull-Up:

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Tip: Do the Lateral Shuttle Run

Max Shank — Sun, 24 Jan 2016 18:00:00 +0000

One of the reasons we get so many knee and ankle injuries is that we don't practice simple athletic movements in a controlled environment before going full-bore into an athletic competition. Learning to change direction with speed and power in training can save you from experiencing these injuries. Here's one way to do it. Lateral

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