Lucas Hardie

@rangeofstrength • 7,990 subscribers

Unconventional Methods for Strength & Flexibility.

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Lucas Hardie

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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.

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

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.

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.

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.

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

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

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.

Lift &amp; Split Training - Steinborn Squat: 275x5

Flexibility Hack. Make accessory work flexibility work.

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

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.

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!

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?"

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.

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.

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.

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.

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

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.

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.

Great work from James Harrison showing the benefits of more unconventional exercises 🔥

Body leveraging exercises like the dragon flag and front lever turn your own weight into brutal resistance. This is the kind of core strength that shaped fighters, gymnasts, and legends like Bruce Lee.

The back squat is king for building max strength but before jumping right into it you'll need to build your movement IQ. This is the strategy I used to teach my son how to squat and it's helped many others over the years!

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

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

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.

Lift & Split Training - Steinborn Squat: 275x5