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Proud Dad. Ambassador of Kindness. Champion Hugger. Aspiring Daoist. Strength Coach. Entrepreneur. Author.

Posts by Smitty


  • Pre-Squat Hip Warm-Up

    PRE-SQUAT HIP WARM-UP Here is a simple pre-squat hip warm-up to work on hip internal rotation prior to hitting a squat movement pattern. It will allow your athletes to squat deeper without restriction. This can be done before you even get off the foam roller...

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  • Learning the Hip Hinge – Loading at Two Positions Part Two

    Loading at Two Positions When loading a hip hinge, we have an opportunity to load at two positions on the lever. We know we load at the hips, because we typically use a barbell, dumbbells, or kettlebells to load an RDL. The goal with this...

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  • Learning The Hip Hinge – Loading at Two Positions

    Learning The Hip Hinge – Loading at Two Positions When loading a hip hinge, we have an opportunity to load at two positions on the lever. We know we load at the hips, because we typically use a barbell, dumbbells, or kettlebells to load an...

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  • Quick Lower Body Warm-up for Squats and Deadlifts

    Quick Lower Body Warm-up for Squats and Deadlifts Here is a quick warm-up I’ve used to warm-up my hips, knees, and ankle prior to a lower body training session. You’ll notice that I use a hip circle to not only cue (RNT) but also to...

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  • Grip Strength Training for Athletes and Lifters

    Grip Strength Training for Athletes In this clip from the DeFranco Insider POWER Hour, I talk about the importance of grip strength as it relates to athletic performance and strength training application. It’s really important to understand that grip is one of the most overlooked...

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  • Continuous Tension Reps for More Muscle

    Continuous Tension Reps for More Muscle Check out this set of lateral raises with partner assisted manual resistance. This technique accentuates what Mel Siff in Supertraining calls – continuous tension sets. The goal of this technique is to allow the lifter to develop maximum muscular...

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