stringing together chest to bar

Stringing Chest to Bar Pull-Ups Together

Do you pull high enough on a chest to bar pull-up but can’t touch without a huge arch? Can you get one C2B, but crash to a dead stop and then have to re-start your whole kip over to get your next rep? The chest-to-bar pull-up is an extremely hard movement requiring strength and mobility. If you are struggling to …

Overhead Press Mobility

Overhead Press Technique

In this video, Zach and Pamela discuss the overhead press and the points of performance for this exercise. While this is a simple exercise, a few technique considerations will help you lift more weights, and keep your shoulders feeling good as you progress! At Performance Plus, we have several programs to help our your overhead press: Overhead Mobility Overhaul for …

Deadlift mobility requirements

S2E3 – Why Rounded Back During A Lift Won’t Hurt You

Today we are talking about the general fear people have around rounding their back while lifting.  Recently we saw a popular influencer who put a video up of a golfer rounding his back over as he reached into the hole to pick a golf ball. The IG personality claimed said golfer would herniate the discs in his spine from picking …

Pamela Gagnon Push-Up

Pushup Technique

In this video, we look at push up points of performance. These points of performance will also translate in a lot of ways to the bench press and dips, other horizontal pressing variations. While this is a simple exercise, a better understanding of pushup technique will help you hit more reps and keep your shoulders feeling great as you do …

Are Butterfly Pull-Ups legit

S2E2: Are Butterfly Pull-Ups Legit?

In Episode 2 of Season 2 of the Performance Plus Podcast, Johnny and Pamela sit down to talk about butterfly pull-ups and why people hate them so much. In this episode, we cover Why we should learn to do butterfly pull-ups. What are the prerequisites for butterfly pull-ups? How to develop the skill of the butterfly pull-ups. Why hating butterfly …

back vs front squats

Back vs. Front Squats – Understanding The Differences

Back squats vs. Front Squats, which is your favorite? Most athletes will prefer one of these over the other but usually can’t say why. Or they can’t understand why one of these variations feels better for them than the other. We’d love to shed some light on the differences between back vs. front squats to help you understand when to …

hanstand mobility requirements

Handstand Hold Technique

Struggling with your handstand hold technique? Zach and Pamela have a great tip for you to improve your shoulder stability in the freestanding handstand. Improving this will help you progress to higher hold times and better progress with handstand walking! Be sure to check out our handstand programs we offer at Performance Plus to help you crush your goals!   …

ring dip technique breakdown

Ring Dip Technique Breakdown

Ring Dip Technique Breakdown In this video, we talk through the ring dip points of performance of the ring dip. I want you to notice is that as Pamela does the ring dip, those rings are being held close to her body. Her torso’s fairly upright as she goes up and down into the motion. There are going to be …

Best CrossFit Strength exercises

The Best Strength Accessory Exercises

Many athletes that begin functional fitness training fall in love with the pursuit of greater levels of strength. Crushing that next PR is always a great feeling. But often, the daily WOD isn’t enough to build maximal strength. If you are wanting to bump up your strength, we have ten Fitness Athlete Strength Accessory exercises that you need to incorporate. …