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Lucas Hardie

@rangeofstrength • 8,234 subscribers

Unconventional Methods for Strength & Flexibility.

Shorts

Yuri Sedykh wasn't just a hammer thrower. He was THE hammer thrower. World record holder, Olympic champion, and a guy who built legendary rotational power by taking simple movements and loading them progressively heavier than anyone thought possible.

Yuri Sedykh wasn't just a hammer thrower. He was THE hammer thrower. World record holder, Olympic champion, and a guy who built legendary rotational power by taking simple movements and loading them progressively heavier than anyone thought possible.

156,576 Aufrufe

Great example of Arman Tsarukyan making use of a partner to level up his stretching.

Great example of Arman Tsarukyan making use of a partner to level up his stretching.

94,415 Aufrufe

Warmups should go beyond increasing body temperature. Use them to prepare your body to solve movement problems before they happen. Great example from IG account: keita_tomiyama_official

Warmups should go beyond increasing body temperature. Use them to prepare your body to solve movement problems before they happen. Great example from IG account: keita_tomiyama_official

37,107 Aufrufe

What if instead of avoiding it, we searched for ways to develop it? Studying the training methods of throwers taught me that there is a lot we either do not understand or do not even try to understand when it comes to spine development.

What if instead of avoiding it, we searched for ways to develop it? Studying the training methods of throwers taught me that there is a lot we either do not understand or do not even try to understand when it comes to spine development.

68,807 Aufrufe

This is the spine doing exactly what it has been prepared to do. Athletes like wrestlers spend years developing the control, timing, and confidence to access these shapes under speed and pressure.

This is the spine doing exactly what it has been prepared to do. Athletes like wrestlers spend years developing the control, timing, and confidence to access these shapes under speed and pressure.

82,594 Aufrufe

It isn't a coincidence that athletes commonly use the barbell for rotational work. The shape of the bar increases the lever length and once that lever starts moving, momentum carries you into ranges you can't access on your own.

It isn't a coincidence that athletes commonly use the barbell for rotational work. The shape of the bar increases the lever length and once that lever starts moving, momentum carries you into ranges you can't access on your own.

62,235 Aufrufe

All the athletes back then routinely finished every workout with 100 reps of seated or standing twists. Why did we stop?!

All the athletes back then routinely finished every workout with 100 reps of seated or standing twists. Why did we stop?!

177,715 Aufrufe

Banded Back Bend Work. Start slow with static holds and controlled reps, then work on speed and acceleration for a high performing spine.

Banded Back Bend Work. Start slow with static holds and controlled reps, then work on speed and acceleration for a high performing spine.

32,924 Aufrufe

From Muscle Control & Barbell Exercise by Ghosh & Sen Gupta, 1930. This barbell placement allows the load to gently counterbalance the movement, creating a smoother, more integrated feel.

From Muscle Control & Barbell Exercise by Ghosh & Sen Gupta, 1930. This barbell placement allows the load to gently counterbalance the movement, creating a smoother, more integrated feel.

29,619 Aufrufe

Most people think they need more mobility drills, but what they really need is a goal that actually builds the qualities they're missing. Skills like the L-sit or V-sit require you to develop usable, strength and range in these areas.

Most people think they need more mobility drills, but what they really need is a goal that actually builds the qualities they're missing. Skills like the L-sit or V-sit require you to develop usable, strength and range in these areas.

31,267 Aufrufe

Most injuries happen close to the ground…and almost nobody trains for it. If you never kneel, sit, or move low, your body panics the moment you end up there. Comment "GROUND" and I will send you free access to my 30 day Beginner Ground Work Protocol.

Most injuries happen close to the ground…and almost nobody trains for it. If you never kneel, sit, or move low, your body panics the moment you end up there. Comment "GROUND" and I will send you free access to my 30 day Beginner Ground Work Protocol.

21,182 Aufrufe

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Before there were leg press machines, lifters used the barbell for movements like the oldtime barbell leg press. It was a way to load the lower body in a unique angle and develop strength through a different pattern than the squat.

Before there were leg press machines, lifters used the barbell for movements like the oldtime barbell leg press. It was a way to load the lower body in a unique angle and develop strength through a different pattern than the squat.

1,097,851 Aufrufe • vor 9 Monaten

Before machines, there was the Zeller Curl. Popularized by Artie Zeller in the 1950s and praised by Marvin Eder, "The Biceps from the Bronx." The idea was simple: -Use more weight than you can strictly curl -Get it to the top -Fight the negative all the way down.

Before machines, there was the Zeller Curl. Popularized by Artie Zeller in the 1950s and praised by Marvin Eder, "The Biceps from the Bronx." The idea was simple: -Use more weight than you can strictly curl -Get it to the top -Fight the negative all the way down.

328,446 Aufrufe • vor 4 Monaten

The quad father Tom Platz teaching how to do the hack sissy squat the right way 🔥 Repost • IG disciplinaededicacao

The quad father Tom Platz teaching how to do the hack sissy squat the right way 🔥 Repost • IG disciplinaededicacao

425,732 Aufrufe • vor 6 Monaten

Sometimes looking a little sus is exactly what your hips need. This month’s Field Note is breaking down 3 of my favourite ways to implement this type of hip work into your training so you can build qualities that carry over to positions like the pancake splits. Link Below 👇🏼

Sometimes looking a little sus is exactly what your hips need. This month’s Field Note is breaking down 3 of my favourite ways to implement this type of hip work into your training so you can build qualities that carry over to positions like the pancake splits. Link Below 👇🏼

81,094 Aufrufe • vor 1 Monat

One of the oldest ways to build strength and flexibility yet most Western athletes haven't even heard of it. No gym. No gear. Just legs shaking like a baby deer. It doesn't just train muscles. It rewires balance, posture, and control from the ground up!

One of the oldest ways to build strength and flexibility yet most Western athletes haven't even heard of it. No gym. No gear. Just legs shaking like a baby deer. It doesn't just train muscles. It rewires balance, posture, and control from the ground up!

134,673 Aufrufe • vor 5 Monaten

The lower back is often trained like it only needs to move straight, slow, and controlled. That has value. But it is incomplete. Real life and sport involve rotation, asymmetry, speed, and moments where position is challenged and has to be regained.

The lower back is often trained like it only needs to move straight, slow, and controlled. That has value. But it is incomplete. Real life and sport involve rotation, asymmetry, speed, and moments where position is challenged and has to be regained.

164,045 Aufrufe • vor 8 Monaten

Watching my son get stronger at sixteen has been unreal. The barbell numbers are climbing fast… faster than mine ever did at his age. But the thing I'm most proud of isn't the weight, it's the foundation we're building underneath it.

Watching my son get stronger at sixteen has been unreal. The barbell numbers are climbing fast… faster than mine ever did at his age. But the thing I'm most proud of isn't the weight, it's the foundation we're building underneath it.

152,531 Aufrufe • vor 10 Monaten

Stillness is a lost art. And the more you train stances like Ma Bu, the more you realize they are not just about flexibility or strength. They teach your body to stay composed under pressure, and that discipline carries into everything.

Stillness is a lost art. And the more you train stances like Ma Bu, the more you realize they are not just about flexibility or strength. They teach your body to stay composed under pressure, and that discipline carries into everything.

118,394 Aufrufe • vor 10 Monaten

Your Holiday reminder: If you're gonna train weird, make it count. The Gargoyle Curl hits inner range biceps, opens your posterior chain, improves your squat, and sneaks in thoracic rotation. Simple. Strange. Effective. Train weird. Train with intention.

Your Holiday reminder: If you're gonna train weird, make it count. The Gargoyle Curl hits inner range biceps, opens your posterior chain, improves your squat, and sneaks in thoracic rotation. Simple. Strange. Effective. Train weird. Train with intention.

111,556 Aufrufe • vor 9 Monaten

Arnold teaching the DB Pullover in 1982. Some great form coaching from Arnold on how to use the pullover to help build the bridge.

Arnold teaching the DB Pullover in 1982. Some great form coaching from Arnold on how to use the pullover to help build the bridge.

133,369 Aufrufe • vor 1 Jahr

People send me a lot of shoulder exercise videos asking if they're good to do. A better question is "what can your shoulder actually do?"

People send me a lot of shoulder exercise videos asking if they're good to do. A better question is "what can your shoulder actually do?"

41,681 Aufrufe • vor 4 Monaten

One Arm Pullovers are S-Tier if double arm feels like shit. The path of the arm is more natural which allows you to find a better stretch. *Non working arm stabilizes hard into the bench.

One Arm Pullovers are S-Tier if double arm feels like shit. The path of the arm is more natural which allows you to find a better stretch. *Non working arm stabilizes hard into the bench.

19,985 Aufrufe • vor 2 Monaten

This Soviet strength exercise is CRIMINALLY underrated: It's known as the ZERCHER Deadlift and it engages your entire body in a unique biomechanical position that very few other lifts replicate.

This Soviet strength exercise is CRIMINALLY underrated: It's known as the ZERCHER Deadlift and it engages your entire body in a unique biomechanical position that very few other lifts replicate.

84,885 Aufrufe • vor 1 Jahr

Stretching opens the range. Active movement helps you keep it. When you lift out of a stretch, you're contracting the muscles that help the body relax deeper into that position. That's how your nervous system learns to trust and keep new range.

Stretching opens the range. Active movement helps you keep it. When you lift out of a stretch, you're contracting the muscles that help the body relax deeper into that position. That's how your nervous system learns to trust and keep new range.

64,748 Aufrufe • vor 11 Monaten

Hip Flexor/Hamstring Training: Front Split Focused ➡️ Long Lunge Deadlifts ➡️ SL Kickstand DL *Wall Ref. ➡️ Weighted Leg Swings ➡️ Assisted Split Slides ➡️ Squishy Split Slides

Hip Flexor/Hamstring Training: Front Split Focused ➡️ Long Lunge Deadlifts ➡️ SL Kickstand DL *Wall Ref. ➡️ Weighted Leg Swings ➡️ Assisted Split Slides ➡️ Squishy Split Slides

28,041 Aufrufe • vor 1 Jahr

Extended Russian Situps Your spine is not fragile. Its just untrained.

Extended Russian Situps Your spine is not fragile. Its just untrained.

31,577 Aufrufe • vor 2 Jahren

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