How to Do a Pull-Up: Everything You Need to Know
Girls Gone Strong
by Jennifer Lau
1y ago
A pull-up is one of the most challenging bodyweight movements — but once you achieve it, it’s incredibly rewarding. I can distinctly remember the first time I attempted to perform a pull-up many years ago... It looked simple enough. No biggie, right? But as soon as I gave it a go, I was quickly humbled. I could barely lift myself! That moment was the catalyst for my next goal: conquering the bodyweight pull-up. And when I finally did it? The sense of pride and accomplishment was mind-blowing. And you can do it too! In this article, I’ll give you step-by-step instructions on how to do a pull-up ..read more
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Why You're Struggling to Reach Your Goals (and How to Set a Goal You'll Reach)
Girls Gone Strong
by Jen Comas
2y ago
Do any of these sound familiar? It feels like you're always setting a new goal, going all-in for a few weeks, burning out, falling back into old habits, feeling defeated... then starting the process over again, telling yourself you’ll be "stricter" or "better" this time. You really want to get a certain result, but you can’t seem to make the changes you need to get them to stick. You know the things you’re supposed to do, but you struggle to show up and do them. (Or maybe you’re a coach or trainer, and you’re seeing this time and time again in the women who come to you for help.) If one of t ..read more
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Perfecting the Overhead Press: A How-To Guide for Women
Girls Gone Strong
by Damali Fraiser
3y ago
Are you ready to feel like a badass when you lift heavy things up and over your head? If so, then you’ve come to the right place! This is your one-stop shop for learning everything you need to know about the overhead press, whether you’re... Looking to develop your upper body and shoulder strength Hoping to improve your shoulder mobility Recovering from a lower-body injury and looking for a way to still get some gains in the gym Searching for an exercise that will pay dividends in your other training (or your Muay Thai sessions!) … or simply curious about how to safely add the overhead ..read more
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Diastasis Recti Exercises: 5 Moves for New Moms
Girls Gone Strong
by Marika Hart, PT
3y ago
If you’re a new mom, you’ve probably noticed your midsection looks different than it did before pregnancy. Maybe you have new stretch marks or lax skin, or perhaps people are still asking when your baby is due. Some women also notice a feeling of weakness in their abdominal wall or ab muscles, or see bulging along the midline of their abdomen with certain movements (like when getting out of bed). While it’s not painful, it can be disconcerting. Rest assured: This is all pretty common. Remember, you just grew and birthed a baby, and your body went through huge changes to accommodate the develop ..read more
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Push-Ups Feel Impossible? Start with These 4 Beginner Progressions
Girls Gone Strong
by Jen Comas
3y ago
Have you ever walked into a group fitness class or personal training session and thought, “Please please please don’t let there be push-ups today”? If the idea of a set of push-ups fills you with dread, you’re not alone. Push-ups are tough! They’re a skill exercise, meaning they require upper body strength, trunk stability, range of motion, and even mobility… all at once. Just being strong or fit isn’t enough — it takes time and practice to master the technique. As such, many women avoid push-ups. Maybe they’ve always struggled to do them, or they just don’t think they’re strong enough (or the ..read more
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6 Ways to Progress Your Single-Leg Romanian Deadlift
Girls Gone Strong
by Jen Comas
3y ago
Few exercises simultaneously challenge your mobility, balance, strength, and coordination quite like the single-leg Romanian deadlift. But if this move doesn’t challenge you the way it used to, it’s time to mix things up with progressions! Getting out of your comfort zone and improving your skills have a ton of benefits, particularly when it comes to your fitness. When you perform the same exercise the same way over and over again, your body adapts and no longer needs to grow to meet the challenge. But throw in a variation or progression, whether by changing the weight, tempo, rep range, or by ..read more
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Mastering the Turkish Get-Up: A Step-by-Step Guide
Girls Gone Strong
by Damali Fraiser
3y ago
Our bodies are complex units made up of a multitude of interdependent systems — and yet it’s easy to forget just how incredible they are. But if there’s one movement that really showcases how awesome our bodies are, it’s the Turkish get-up. The Turkish get-up is an opportunity for not only strengthening but also fully-body awareness. I view it as a celebration of movement for the whole body! In this article, you’ll learn how to perform the Turkish get-up, step by step. Plus, I’ll cover how to correct four common mistakes and explain three exercises you can use to improve. Let’s start with the ..read more
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How to Do a Single-Leg Romanian Deadlift: A Step-by-Step Guide for Beginners
Girls Gone Strong
by Jen Comas
3y ago
What if I were to tell you there was an exercise that could actually help you get better at what you do, both in the gym and while performing your daily tasks? Imagine: better balance, more overall strength, more muscle mass in your glutes and hamstrings… and mental benefits as well. Sounds amazing, right? Enter the single-leg Romanian deadlift. A fantastic vertical hip-hinge exercise, the single-leg Romanian deadlift will help improve not only your strength and balance but also your mobility and coordination. Whether you’re new to the single-leg Romanian deadlift or have found it to be a frus ..read more
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How to Do a Pistol Squat: Everything You Need to Know
Girls Gone Strong
by Jen Comas
3y ago
There aren’t many movements that showcase a combination of strength, stability, coordination, and skill quite like the pistol squat. As a performance goal, the pistol squat presents you with an amazing opportunity to challenge yourself and see what you’re capable of with hard work and consistent practice — all while building some serious lower body strength and balance along the way. Mastering the pistol squat is a very popular goal, but getting started and figuring out how to progress can feel overwhelming. Whether you want to achieve your very first pistol squat or increase the number of rep ..read more
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How to Use a Kettlebell: 5 Kettlebell Exercises for Beginners
Girls Gone Strong
by Damali Fraiser
3y ago
Whether you’ve been training for many years or are just beginning your fitness journey, kettlebells are a fun and versatile piece of equipment to add to your workouts. Kettlebells can be used for strength training and ballistic exercises — so you can get your heart rate up with some cardio while simultaneously improving your strength, endurance, flexibility, grip, and mobility! This article breaks down how to use kettlebells safely. You’ll learn: The basic anatomy of a kettlebell How to select your kettlebell weight Essential safety tips 5 beginner kettlebell exercises While we’re going to c ..read more
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