Hard throwers don't: 🚫Push off the rubber 🚫Triple extend... 🚫Reach with their front hip/leg Hard throwers do: ✅Hold tension into the back hip ✅Keep a stacked torso + pelvis ✅Maintain back foot connection ✅Hold pelvis closed during linear moveshow more

Hard throwers don't: 🚫 Push off the rubber 🚫... Triple extend 🚫 Reach with their front hip/leg Hard throwers do: ✅ Hold tension into the back hip ✅ Keep a stacked torso + pelvis ✅ Maintain back foot connection ✅ Hold pelvis closed during linear moveshow more

Spencer Strider - Slow Motion (99 mph) Observations: ✅Pre-sets... lead leg closed ✅Drifts without losing back leg ✅Rides a closed pelvis down the slope ✅Creates huge lateral angle off back leg ✅Sticks landing - hip rotation pulls front knee into extensionshow more

Your hip might be overloading your lower back 😳🦴... Many people feel lower back pain, sciatic tension, or spinal discomfort without realizing that the problem can start with a lack of hip mobility 👀 When the hip doesn't move well, the lower back ends up overcompensating for movements, generating more overload, muscle tension, and even nerve compression ⚠️ The exercises in the video help to 👇🏻 ✅ Improve hip mobility ✅ Activate glutes and stabilize the lower back ✅ Reduce compensations and tension in the spine ✅ Promote sciatic nerve mobilization Science already shows that people with lower back pain usually present limited hip mobility and low glute activation 🧠 ⚠️ Important: Each case is unique. If you feel severe pain or have a herniated disc, seek a professional before performing the movements. Save this video and send it to someone who is always complaining about lower back pain 🫶🏻🐡show more

Tigers Prospect Jackson Jobe averages 97mph ⛽️ Here are... the 3 keys to his delivery: 1. The drift and drop As he goes into his leg lift, notice how straight his back leg is. This sets him up to create a lot of energy and force as he goes into the drop (load). Along with keep the back leg straight into leg lift, he also gains ground towards home. This allow him to initiate linear momentum while also setting himself up for the load. 2. Hip to shoulder separation During the stride phase he does a great job of rotating the pelvis into foot plant while staying closed with the upper body. His ability to stay level with the shoulders and stacked puts him in a good position to rotate instead of push. 3. Rotational velocity of the chest Staying closed with the torso into foot plant plays a large role in rotational velocity of the chest. Think of separation like pulling a rubber band back. That pull back is creating tension and a stretch that will accelerate once it’s let go. Jackson does an exceptional job of this, allowing him to rotate the upper body extremely well. RECAP 3 keys to Jobe’s delivery: 1. The drift and drop 2. Hip to shoulder separation 3. Rotational velocity of the chest It all starts with the beginning of the delivery. Getting the first move right has a positive effect on the rest of the delivery. Jobe is a great example of one good move effecting the next one and the next one. FLATGROUND Pitchingshow more

Misiorowski: 2025 (left) vs. 2026 (right) mechanics -He's been... averaging nearly 2 mph harder on his fastball over his last handful of starts compared to last year. -His K/BB has almost doubled: from 2.81 to 5.41 this year, reflecting much better command. What you'll immediately notice is a significantly pre-set forward torso posture. Why? ✅Shifts the loading strategy from quad/toe to glute/heel ✅Back heel stays connected longer ✅Deeper back knee/hip flexion ✅Able to stay in his load longer, building more linear momentum ✅Less motion happening at the trunk - this is a "set it and forget it" approach that was likely targeted at improving his command over velocity. ✅Pelvis rotating level into release, not dumping arm side He also has noticeably larger legs, allowing him to produce more ground force, both on the back side and lead leg block standpoint. I've said for a while that I don't think we'll see a pitcher hit over 107 in our lifetimes, but Miz is one of the few who has a chance to knock on that door.show more

Strong hip flexors keep your knee drive holding up... when the late-race fatigue sets in. The kettlebell hip flexor march is a running-specific way to train them. Single leg, upright, knee driving up with load. Focus points: → Stand tall on one leg → Place a light kettlebell on top of the opposite foot → Brace your core before you lift → Drive the knee up to 90°, hold the kettlebell balanced → Lower slow and controlled, don't let the foot touch down between reps → Stay tall through the standing leg, no leaning back 3 x 8-12 per leg. Aim for RPE 7. The standing leg gets a stability challenge. The driving leg gets loaded hip flexion. And your shin works isometrically to keep the kettlebell from sliding off. Bonus tib anterior work most runners never train.show more

My #1 rotational power move for pitchers: Tornado Ball... Wall Slams ✅Learn to "close the gap" explosively (oblique sling) ✅Forces lead leg stabilization ✅Forces explosive hip rotation ✅Can apply WAY more intensity than MBs You can see the impact of that simple cue in the second half of the video. From “hey demo this drill” to trying to do damage. The entire pattern shifts. Athletes love this one once they get in the groove because you can feel the entire oblique sling working, unlike most MB throws. It feels like you’re throwing absolute haymakers with your core around a stable lead leg. “Break the wall.”show more

Most lifters only think about their legs when they... squat. But your squat is only as strong as your upper body tension. ✅A tight torso + strong legs = a big squat. Here’s how to lock it in 👇 ☑️ Pull the bar into you, not onto you Loose bar? You’ve already lost. Pull it into your traps/lats like you’re trying to bend it around you. ☑️ Lock your upper back first Upper back tight ➡️ brace ➡️ squat. Set the tone from the top. ☑️ Elbows control your torso Elbows drifting up? Chest collapses. Tuck them down and back = stacked, powerful torso. ☑️ Upper body moves first? Weight wins A strong squat starts with zero movement up top. Locked-in torso = TOTAL control of the bar so your legs can do their job. Fix your upper body tension and your squat instantly feels 20–40 lbs stronger…dead serious.show more

Unsure the level of concern at the moment (1.09... FIP + 27.5 K-BB%) but I think it's worth nothing that Sanchez's FB velo is down: First 3 G (2026): • 94.4 MPH (-2.1) • 94.3 MPH (-1.5) • 94.6 MPH (-0.6) *(L: '26, R: '25)* Last year: • Sanchez was a bit more efficient w/ his hip + shoulder separation • His body was more linear, helping that center of mass move correctly. • Better lower half allowing him to keep that pelvis a bit more linear -- which is likely result of the ribcage is stacked over his pelvis + sitting in that load longer on foot strike (??) This year: • Energy is leaking from that back knee into rotation • Upper + lower working w/ each other more and less of working against one another (arm doing more than it should) • His pelvis is noticeably tipping down through rotation (not a direct cue but more of a result of less lower half activation) Angles/WBC fatigue could also be at play here as well -- but assuming they're not could be some things to clean upshow more

Most runners have underdeveloped internal rotation. That's why stretching... your hips never seems to fix anything. 90/90 heel lift trains the exact range that's missing. → Front leg in flexion and external rotation → Back leg in extension and internal rotation → Lift the back heel against gravity, that's the hip IR working → Can't lift it? Lean your torso slightly away from the working leg → Move slow. 2-3s up, 2-3s down I'm using a 1kg weight here. Start without load and build up. I'm adding this exercise in my routine because just like most runners, my adduction and internal rotation strength is lacking. 3 x 8-10 each side. If your pelvis is rotating, drop the weight. Quality over quantity.show more

Over the past few hours, Iranian state media have... continued to report false claims by the Islamic Revolutionary Guard Corps (IRGC) – three in particular. 🚫 FIRST CLAIM: The IRGC (again) claims free and open routes through the Strait of Hormuz are dangerous for commercial vessels. ✅ FACT: The immediate dangers posed to commercial vessels and their civilian crews are the IRGC’s verbal threats and attempted attacks. 🚫 SECOND CLAIM: The IRGC claims Three U.S. F-35 stealth fighters and three other aircraft were destroyed during a recent Iranian attack on an American air base. ✅ FACT: No U.S. aircraft were destroyed or damaged in recent attempted Iranian attacks. All missiles and drones were intercepted or failed to reach targeted areas. 🚫 THIRD CLAIM: Iranian state media is reporting that a commercial oil tanker, M/T Nora, has broken through the U.S. blockade. ✅ FACT: The commercial vessel has not broken through America’s steel wall blockade. More than 20 U.S. warships, hundreds of aircraft, and thousands of service members remain vigilant and continue to fully enforce the blockade.show more

Your hips just called. They want their power back.... Most of us sit and slump for hours. Then we wonder why our back aches and energy crashes by 3pm. Weak glutes are quietly sabotaging your posture, core stability, and long-term mobility. The fix? One simple move: the Glute Bridge. I recommend it daily. Science shows it rebuilds glute strength, stabilizes your lower back, improves posture, and reduces pain. Many people notice better energy and fewer aches in 4-6 weeks. ✅ How to do it: Lie on your back, knees bent, feet flat on floor hip-width apart. Lift hips toward ceiling by squeezing glutes (keep core tight, avoid arching back). Hold 2-3 seconds at top, then lower slowly. Aim for 10-15 reps, 2-3x daily — even during work breaks. Your glutes (and back) will thank you. #GluteBridge #Over40Fitness #BackPainReliefshow more

Back-to-back U.S. Senior Open Champion. 🏆🏆 At 54, Padraig... Harrington isn’t just keeping up he’s still able to reach 120+ mph club speed and 180+ mph ball speed. Why? It’s an elite combination of speed-producing mechanics: ✅ A wide takeaway that creates space. ✅ Early pressure shift into the lead side while still completing the backswing. ✅ Massive downswing loading (lag), with one of the highest lead wrist angles we’ve measured on Tour. ✅ Incredible rotational force and ground reaction forces that allow him to release the club at exactly the right time. ✅ Elite grip strength that lets him maintain control while applying tremendous force into the handle. The result? A swing that stores energy through transition and releases it with incredible efficiency through impact. The best part? Padraig has been training with SuperSpeed for nearly a decade and he’s still finding ways to get faster. Speed isn’t something you build once, it’s something you continue to develop. Congratulations to Padraig Harrington on defending his U.S. Senior Open title. A masterclass in how great mechanics, smart training, and relentless work can keep producing elite speed year after year.show more

Ever Wonder Why Chickens Look Up When They Drink?... If you’ve ever watched a chicken drink, you’ll notice a pattern: Peck… sip… head up… gulp! Here’s the logic and anatomy behind it: 1️⃣ No “suction” system Unlike humans, chickens can’t suck water up with negative pressure. Their mouth and tongue muscles aren’t built to pull liquids upward. 2️⃣ How they actually drink ✅The chicken scoops water into its beak using its tongue. ✅The tongue pushes the water toward the back of the mouth. ✅Then. here’s the key: they must raise their head so gravity lets the water slide down the esophagus into the crop (a storage pouch before the stomach). 3️⃣ The anatomy ✅Tongue: Short, pointed, and with tiny backwards-facing papillae (spikes) to help move food/water backward. ✅ Esophagus: A flexible tube running from the mouth to the crop. ✅Crop: A temporary holding area where water and food wait before digestion. 4️⃣ Why it’s important This “head tilt” is not just a quirky habit, it’s essential for swallowing. Without gravity’s help, they’d just be holding water in their beak with nowhere to go. Fun fact: This is why water drinkers for chickens need to be positioned at the right height, so they can scoop, tilt, and swallow comfortably.show more

In simple terms: The best hitters create power and... adjustability by using their trunk (rib cage and torso) efficiently. When the shoulders stay back a little longer, hitters gain two huge advantages: 👉They don't commit too early, which gives them more time to recognize and adjust to pitches. 👉They can create a bigger burst of speed when it's time to swing. Think of it like a rubber band. The longer you can keep tension without forcing it, the more powerful the release. For that to happen, the upper body and lower body can't move as one rigid piece. The pelvis starts and slows down at different times than the rib cage. That separation is what creates both power and adjustability. ❌Hitters who move everything together usually have to commit earlier and have fewer options when the pitch isn't what they expected. Power and adjustability aren't opposites—they come from the same ability to sequence the body correctly. Use this simple drill connecting a pvc pipe or long tube to the chest and practice your best range of motion every day before you hit.show more

Incline Smith Machine Press Tips: 1) Set the bench... to roughly 15-30°….steeper angles generally increase front delt involvement and reduce pec involvement 2) Position yourself so the bar tracks toward the upper chest / lower clavicle region at the bottom of each rep 3) Retract and depress the shoulder blades (“chest up, shoulders down and back”) before unracking to set your base but allow scapula to move freely during the set 4) Keep feet planted firmly on the floor and maintain a stable base 5) Lower the bar under control until you come into contact with your chest (if you cannot do this without pain, just shy of chest is fine) 6) Allow the elbows to travel roughly 45-60° away from the torso…neither excessively tucked nor excessively flared 7) Keep wrists stacked directly over elbows throughout the rep 8) Avoid excessively bouncing the bar off the chest or relaxing at the bottom position 9) Use a grip width that allows the forearms to remain approximately vertical from the front view near the bottom of the rep 10) Full lockout is optional for hypertrophy…stopping just short of lockout can sometimes help maintain continuous tension 11) Control the eccentric and perform the concentric with intent and aggression while maintaining technique 12) If shoulder discomfort occurs, experiment with: - A lower incline angle - A slightly narrower grip - Bringing the touch point slightly lower on the chest - Reduced ROM The Smith machine’s fixed bar path will improve stability and allow greater focus on loading the target musculature close to failure safely….making it a strong hypertrophy option As always, ensure progressive overload is occurring on a regular basis!show more

We’ve seen guys like Judge, Stanton, Wells and others... tinker with their stances to get into a better hitting position to attack strikes in the zone. When a guy like Volpe has struggled to hit consistently for his first 3 years, is constantly late on mid-velocity heaters in the middle of the zone and is constantly off-balance when he misses the off-speed stuff; you think to take a look at his pre-pitch habits especially what he’s doing with his hands and stride, and consider eliminating some of the unnecessary movements to simplify things and be ready to attack a pitch in the strike zone sooner. Volpe starts with his hands high above his head with some waggle to probably keep his hands moving and stay in rhythm, then as he strides he drops his hands into the slot while he loads, then wraps his hands behind him as he strides and keeps his weight back on his backside. That front foot needs to get down early as he gets his hands back to be ready to smoke something in the zone. Why hasn’t someone suggested dropping his hands pre-pitch in his stance to get them into the slot early, keep them back to prevent wrapping, and cut out one less moving part to get him better ready to attack pitches in the zone? He can even still have some waggle back there if he prefers to keep his hands moving. In theory if his hands are down and back already, all he needs to do is get his front foot down in time? It’s worth a try lolshow more

Traditional factory automation follows three rules: 1. Minimise degrees... of freedom 2. Minimise actuation 3. Minimise the requirement for feedback Let geometry and gravity do the hard work. This is a step feeder. Reciprocating plates push parts upward, one step at a time. Parts that sit stable on the ledge rise to the top. Parts that don't? They tip off and fall back into the hopper. A chain conveyor carries the parts along and a simple tool knocks off any that are misaligned. No robot. No vision. No gripper. Just continuous circulation until every part finds its perfect orientation. Bowl feeders, gravity slides, step feeders, escapements—all built on the same principle. Constrain movement. Let shape and weight do the sorting. Modern robotics throws sensors, actuators, and computing at every problem. Sometimes the smarter move is less.show more

🧠⚡️THE $IQT MEGADROP IS HERE🧠⚡️ IQ300s unite! We are... pleased to announce the first phase of two massive back-to-back airdrops rewarding the gaming OGs who helped make #Web3Gaming the vibrant & thriving space we see today 🎮🕹️👾 Phase One | $IQT Retrodrop | 1.7M $IQT go to the early adopters of IQ Market, Web3 gaming and NFT communities! Eligibility | 800K users | Method: FCFS ✅10+ transactions on ✅Hold an #NFT from the following projects: @AetherTCG Captain & Company Champions Ascension Crazy Ants Online Crypto-Guilds E4C: Final Salvation Fancy Bears Metaverse Fight Me! FF4 (Flight Force 4) KMON | MMORPG LightCycle MARS4_me Medieval Empires Nitro League Underground Waifus TCG Outer Ring MMO 🪐 PLANET IX + Salty Sharks Uprising 🇦🇺 THE RED VILLAGE Undead Blocks Universus Tales of Elleria ArenaVS Old 👇 GENSO Meta Kitty Inu 🦇🔊 Virtua ✅Hold an #NFT from Smart Layer #SmartCatsArmy (Smart Cats or SmartCat Loot) 📸Snapshot | March 3, 2024 11:59PM UTC ⏰Claim Period: March 6, 6PM UTC until March 13, 00:00 UTC – or, until pool is drained 💰Minimum Claim | 75 $IQT 🙋🏻‍♂️Check eligibility | Time: 6PM UTC March 6 *Remember this is First Come First Serve, so don't delay! For full eligibility rules, please read the official announcement from our Medium | Phase Two | The $IQT MegaDrop continues with a massive 10M $IQT airdrop available to all who wish to participate 😱 It all begins March 13. Keep your X notifications on and follow along here 😎🚀 Questions? Join the IQ community:show more

What would you have done? Merge right and let... it play out? Hold your ground? Exactly what a Preventable Crash Really Looks Like. You’re driving a semi. Three-lane highway. You're in the center lane. Left lane is ending. Right lane is completely empty. Convex mirror shows no one beside you on the right. Three cars are pacing you in the left lane… and they’re about to run out of road. So Why are you still in the center lane? You’re not boxed in. You’re not blind. And you’ve already seen the sign telling you the left lane ends. You could’ve merged right a half-mile ago and cruised on. Instead, you’re now stuck in the lane of most resistance. That car flying up on your left? It’s doing what 80% of cars do when the lane end, they punch it. They try to get ahead. Not smart. Not courteous. But absolutely predictable. And that’s the point. You’re the professional. They're not. You know how this goes. You should know exactly what to expect. Textbook behavior. So when that car forces a merge in front of your bumper with 20 feet left of asphalt, are they wrong? Yep. But when you don’t lift off the gas, don’t merge right, and don’t anticipate what’s clearly unfolding, that’s no longer just their problem. Now it’s yours. And it’s preventable. What happens next👇 ✅ You plow into the car. ✅ You get to sit roadside for 3 hours explaining it to law enforcement and doing paperwork. ✅ You spend another 3 months Data Q’ing it, defending it in court, or arguing it with claims adjusters. ✅ It’s on your CSA now. ✅ Your insurance premium goes up. ✅ The carrier eats the deductible. ✅ And you get labeled as someone who “could’ve avoided it but didn’t.” Being a truck driver isn’t just turning a wheel. It’s a chess match. It’s anticipating the next three moves. When you choose not to play defense, you’re the one who loses, even when you’re “not at fault.” Some stats to chew on👇 👉Lane change/merge crashes account for nearly 10% of all large truck crashes. 👉FMCSA's Large Truck Crash Causation Study consistently shows "decision error" and "recognition error" as top contributing factors in preventable crashes. 👉The average post-crash litigation process? 3–6 months minimum, and that’s before settlements, audits, or nuclear verdicts.show more