Author: Craig Weller

"Isometrically training the rectus is consistent with its architecture and stabilizing function to enhance performance and power development in the hips and extremities." – Dr. Stuart McGill As a member of SWCC, a Naval Special Operations Force specializing in maritime warfare on small boats, I spent a substantial amount of time on a craft known as an 11-meter RIB. The RIB is an eight-ton, thousand-horsepower jet boat with a steeply angled Kevlar hull capable of speeds around fifty miles per hour. This is all peachy when you're on a nice flat bay, but when the boat is going airborne over open ocean...

Think about all the pullups, bench presses, dips and rows you've done in the gym. Now what if I told you that you have been doing them wrong? This oversight is limiting your progress in all of these movements, leaving you with less strength and less muscle, and it's eventually going to leave you with a shoulder injury that will either restrict you to the pink dumbbell and bouncy ball section of the gym or force you to skip upper body lifting altogether while you recover. About two years ago I was sitting with Nate Green in a restaurant in Long Beach....

As a member of Naval Special Warfare, I was frequently deployed to austere locations around the globe, and it was imperative that the guys and I maintained high levels of strength, resilience, and stamina. We often had very limited equipment but needed to come up with good workouts regardless. One of our favorite staples was and still is the weighted carry. Weighted carries are one of the best ways I've found to develop strength, muscle, and real world stamina--the ability to just keep going no matter how much it sucks to do so. This quality alone will help you develop a much...

Here's something fun to look for the next time you head to the gym: count how many people you see doing lat pull-downs compared to how many you see doing pull-ups. I'll bet you a pitcher of Guinness that the lat pull-down station has more groupies than a Justin Timberlake concert. And if there happens to be anyone at the pull-up bar trying to crank out reps, I'll bet you another pitcher that their reps are few in number and ugly to boot…they've got the right idea but the wrong technique. Well, I'm here to fix that. Latching onto a bar with...

A lot of people in the fitness industry love to make the declaration that "a kettlebell is just a tool." Well, no shit. This is largely a straw-man argument. It's an attempt to appear insightful by countering a position that nobody, with the possible exception of a few fringe eccentrics, has ever made. Kettlebells are versatile and great for conditioning but, like anything else, they have their drawbacks. As a member of Naval Special Warfare, I often found myself in locations devoid of conventional gym equipment. Despite this, physical strength and conditioning was a crucial part of my job, and everyone around...