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Spine Postures

January 11, 2022 / lancegoyke / 0 Comments

Spine posture determines the body’s ability to function.

Flat spines, for example, are good at supporting heavy loads, but bad at mobility.

In this article, I want to do a deep dive into the various spine postures and why the body adopts them.

Three pictures showing a green checkmark next to a good squat with full depth, a red x next to a reversed spine butt winked squat, and a red x next to a round back butt winked squat

Butt Wink – what it is and how to fix it

December 8, 2021 / lancegoyke / 0 Comments

tl;dr on butt wink

To fix butt wink, follow these rules…

Make sure the knee, hip, and ankle can bend; if they don’t, limit squat depth

Squat with a neutral spine and whole foot pressure in the ground

Consider priming good technique by using a heel elevation or weight in front of the body like in the heels-elevated goblet squat

Lower training volume if fatigue negatively impacts technique

Keep training weight reasonably challenging so that exercise technique remains at minimum 90% perfect

Standing woman stretching her quad with the tagline "Quad Stretch Myths"

10 Outstanding Quad Stretches (And Why I Hate Them)

September 9, 2021 / lancegoyke / 0 Comments

tl;dr

I offer my 10 best quad stretches. We discuss why your quads or hips might feel tight and why your hip or knee might hurt. We talk about when stretching isn’t the best solution for pain. I offer alternatives to stretching that might better solve your problems. We talk about the negative and positive side effects of stretching. We even talk about seemingly unrelated causes of quad tightness. I leave you with a short appendix on the pertinent anatomy (because what else would you expect from someone with a masters degree in anatomy?).

Man on fan bike with labored breathing next to a whiteboard with a data table listing heart rates at thirty second intervals

Conditioning Tests Essential for Cardiovascular Fitness

July 3, 2021 / lancegoyke / 0 Comments

If you want to improve your fitness, you should do conditioning tests.

Not only is cardiovascular fitness one of the most coveted aspects of health, but it’s also one of the easiest qualities to train. Conditioning tests are one of the ways we measure your cardiovascular fitness.

Routine fitness: black man pushing sled in gym

Routine Fitness: Merely Do the Work

November 5, 2020 / lancegoyke / 0 Comments

Summary

The secret to health, fitness, and performance is to make it boring. Routine fitness makes consistent progress, but requires a mindset shift.

Lance Goyke

Become a fitness master

Programs, books, and more to come