7 wrist movements to support your squats

Why Fitness Training Is Essential If You Work in the Trades Construction, plumbing, electrical, concrete, landscaping—work in the trades is real work. Long hours on your feet. Heavy loads. Awkward positions. Repetitive motions. Most people outside the trades underestimate just how physically demanding these jobs are. The problem? Most tradespeople rely on work itself to keep them “in shape.” And while the job is physical, it’s not the same as training. Over time, that gap shows up as pain, injuries, and burnout. Fitness training isn’t about becoming a bodybuilder or athlete—it’s about keeping your body working for you instead of against you. Work Is Stress. Training Is Preparation. Every trade places stress on the body: Lifting and carrying heavy materials Twisting, reaching, kneeling, and climbing Repetitive tasks that load the same joints every day Stress isn’t bad—but unprepared stress is. Proper fitness training: Builds strength in the muscles that protect your joints Improves mobility so your body can get into safe positions Increases work capacity so fatigue doesn’t break down technique Think of training as sharpening your tools. You wouldn’t show up with dull blades or worn-out gear—your body deserves the same respect. Strength Protects Your Back, Knees, and Shoulders Most trade-related injuries happen in predictable places: Low back Knees Shoulders Elbows and wrists Strength training helps by: Teaching the body how to produce force safely Strengthening connective tissue (tendons and ligaments) Balancing muscles so no single joint takes all the load A strong body distributes force better. That means less wear and tear over decades of work—not just fewer injuries this year. Mobility Keeps You Working, Not Just Strong Being strong isn’t enough if you can’t move well. Limited ankle mobility affects lifting mechanics. Tight hips stress the lower back. Stiff shoulders overload elbows and wrists. Mobility training: Allows joints to move through their full range Reduces compensation patterns Makes everyday tasks feel easier and smoother Good mobility doesn’t make you “loose.” It makes you durable. Conditioning = Energy at the End of the Day A lot of tradespeople say: “I’m exhausted after work. I don’t have energy to train.” What’s often missing is conditioning. Targeted conditioning: Improves heart and lung efficiency Increases recovery between efforts Reduces overall fatigue on long workdays The goal isn’t to gas you out—it’s to make your normal workday feel less draining. That means more energy for your family, hobbies, and life outside the job. Longevity Matters More Than Toughness Trades reward toughness—but toughness alone doesn’t pay off long-term. Without training, many workers hit a wall: Chronic pain becomes “normal” Injuries linger longer Work quality drops Retirement feels broken, not earned Fitness training shifts the focus from “how much can I push today” to: “How long can I keep doing this well?” That’s the real win. Training for the Trades Looks Different Fitness for tradespeople is not about: Maxing out every lift Training to exhaustion Following influencer workouts It is about: Full-body strength Joint health Core stability Grip strength Carrying, hinging, squatting, pressing, and pulling well Training should support your job—not compete with it. Bottom Line If you work in the trades, your body is your livelihood. Fitness training: Reduces injury risk Improves job performance Extends your career Improves quality of life outside of work You don’t need to train like a pro athlete—but you should train like a professional tradesperson. Your body does the work. Training keeps it doing that work for decades to come.

The Cossack squat is one of the most valuable lower-body movements you can include in a training program. It combines strength, mobility, and control into a single exercise and exposes the hips, knees, and ankles to positions that traditional bilateral squats often miss. Whether used as a warm-up, mobility drill, or loaded strength movement, the Cossack squat builds resilient joints and usable range of motion. What Is a Cossack Squat? A Cossack squat is a lateral squat where one leg bends deeply while the other leg stays extended. The working side moves through deep hip flexion, knee flexion, and ankle dorsiflexion, while the non-working leg remains long and externally rotated. This creates a powerful unilateral challenge while encouraging active mobility. Unlike passive stretching, the Cossack squat develops strength in end ranges, which is critical for long-term joint health and athletic performance. Key Benefits of the Cossack Squat 1. Improves Hip Mobility and Control The Cossack squat opens the hips in multiple planes, especially adduction and external rotation. This is particularly valuable for athletes who squat, run, or change direction frequently. More importantly, it builds control in these ranges rather than just flexibility. 2. Builds Unilateral Strength Each rep places most of the load on one leg, helping to identify and reduce left-to-right imbalances. This unilateral demand carries over well to sports, lifting, and everyday movement. 3. Enhances Ankle Dorsiflexion The deep bend of the working leg requires the ankle to move forward over the foot. Over time, this can improve ankle mobility, which is often a limiting factor in squatting and lunging patterns. 4. Strengthens the Groin and Adductors The extended leg must stay active throughout the movement. This trains the adductors eccentrically and isometrically, making the Cossack squat an excellent tool for groin health and injury prevention. 5. Promotes Joint Health and Longevity By training the hips, knees, and ankles through large ranges of motion, the Cossack squat helps maintain joint integrity and adaptability. This is especially important as we age or increase training loads. Cossack Squat Variations and Their Uses Assisted Cossack Squat Using a support such as a post, rings, or a squat rack allows you to offload some body weight. This variation is ideal for beginners or for mobility-focused sessions where depth and control are the priority. Bodyweight Cossack Squat This is the foundation movement. It challenges balance, coordination, and strength while allowing you to own the full range of motion. Slow tempos and pauses at the bottom can increase the training effect. Goblet Cossack Squat Holding a kettlebell or dumbbell in front of the chest adds counterbalance and light loading. This helps maintain an upright torso and introduces additional strength demands without overwhelming the movement. Front-Loaded Cossack Squat Using a barbell or heavier load in front of the body increases core and upper-back engagement. This variation is useful for advanced lifters who want to push unilateral strength further. Heels-Elevated Cossack Squat Elevating the heel of the working leg can help individuals with limited ankle mobility access deeper positions while still training strength and control. Paused or Tempo Cossack Squat Slowing down the descent or adding pauses at the bottom builds strength in the deepest ranges. This is one of the most effective ways to turn the Cossack squat into a serious strength movement. How to Program the Cossack Squat The Cossack squat is extremely versatile and can be used in multiple ways: As a warm-up to prepare hips and ankles for squats or deadlifts As a primary unilateral strength exercise As a mobility-focused movement on recovery or low-intensity days As accessory work to support athletic performance Sets of 3–6 reps per side work well for strength, while higher reps or slow controlled reps are better for mobility and tissue resilience.

The Value of the Prone Incline Press The prone incline press is a unique upper-body pressing variation that exposes the shoulders to angles and demands most traditional presses never touch. Performed lying chest-down on an incline bench and pressing the bar from behind the neck, this movement prioritizes control, scapular stability, and true shoulder strength over load. This is not a maximal lift. It’s a precision lift. Why the Prone Position Matters By lying prone on an incline bench, momentum is removed almost entirely. The torso is supported, the lower back can’t compensate, and the press becomes a pure expression of shoulder and upper-back coordination. You’re forced to control the bar through the full range of motion without relying on leg drive, arching, or excessive spinal extension. This alone makes the prone incline press a valuable tool for lifters who want stronger, more resilient shoulders rather than just bigger numbers. Behind-the-Neck Pressing: A Feature, Not a Flaw Pressing from behind the neck places the shoulder into greater external rotation and demands proper scapular upward rotation and thoracic extension. When performed with appropriate mobility and light-to-moderate loads, this position can help: Strengthen the mid and upper deltoids through a deeper range Improve shoulder positioning and awareness Expose weak links in scapular control Reinforce better overhead mechanics This isn’t about forcing range you don’t own. It’s about training the range you can control. Strength Where You’re Usually Weak The prone incline press is mechanically challenging. Even an empty bar can feel demanding. That’s a good thing. It highlights limitations in shoulder strength, coordination, and stability that are often hidden in traditional pressing patterns. Because the movement is hardest where leverage is worst, it encourages honest loading and high-quality reps. Over time, this can carry over to stronger overhead pressing, healthier shoulders, and improved control in other compound lifts. Who This Lift Is For The prone incline press is best suited for experienced lifters who already have adequate shoulder mobility and a solid understanding of scapular mechanics. It works well as: An accessory lift for overhead strength A shoulder durability exercise A movement to build control and confidence in end ranges A lighter, high-intent pressing option on upper-body days It is not a beginner exercise, and it should never be rushed or loaded aggressively. How to Program It Keep the load light. Focus on smooth reps, controlled eccentrics, and strict positioning. Sets of 6–10 reps work well, with long rests and full attention on execution. If mobility is limited, start with dumbbells or reduce range until control improves. Final Thoughts The prone incline press challenges the shoulders in a way few exercises do. It strips away compensation, demands control, and builds strength in positions that matter for long-term shoulder health. Used thoughtfully, it’s a powerful tool for developing durable, capable shoulders—not just stronger presses. As with all high-skill movements, earn the range, respect the load, and let quality lead the way.

Carol and Sarah have been training at Strength and Positions for a couple of months, each on their own schedule. Carol is Sarah’s mom, and they had always wanted to work out together, but with busy lives it was tough to find a time that worked for both of them. Recently, we found a consistent training slot they could share — and there’s been no looking back. Their consistency is at an all-time high. Motivation is higher. Progress is clear. They feed off each other during every session, matching each other’s effort and pushing one another to work harder and stay focused. With similar goals and a shared commitment, having a training partner — especially someone close, like a friend or family member — can significantly elevate the productivity and enjoyment of your workouts. You show up more, stay more accountable, and push further than you would alone. Carol and Sarah are a great example of how powerful a training partnership can be when you find the right fit and commit to showing up together.

Working out with a partner can be one of the biggest performance boosters you’ll ever add to your routine. It’s not just about having company. It’s about building momentum, staying accountable, and pushing yourself further than you would alone. A solid training partner helps you show up on the days you wouldn’t. They keep you on track, stay consistent with you, and match your effort. When you know someone else is counting on you, you’re far less likely to skip, cut reps, or coast through a workout. Training with a partner also brings out a different level of intensity. You lift a little heavier. You move a little faster. You stay locked in. You challenge each other, feed off each other's energy, and sharpen your technique by watching and learning in real time. And the best part is this: progress becomes more fun. Hard sessions feel lighter. Wins feel bigger. Consistency becomes easier. If you’re struggling with motivation, hit a plateau, or just want to level up your training, find a partner who shows up the way you do. The right person doesn’t just help you train better—they help you stay better.

Why a Deload Week Is Essential for Strength Training Strength training is all about pushing your body to adapt, grow stronger, and handle progressively heavier loads. But growth doesn’t come just from lifting—it also comes from recovery and adaptation. This is where a deload week becomes critical. What Is a Deload Week? A deload week is a planned period, typically lasting 5–7 days, where you intentionally reduce the intensity, volume, or frequency of your workouts. It’s not a break from training—it’s a strategic taper designed to let your body recover while maintaining movement patterns, neural efficiency, and strength. Why You Need a Deload 1. Recovery for Muscles and Joints Heavy strength training places significant stress on muscles, tendons, ligaments, and joints. Over time, this accumulates, leading to fatigue, soreness, and even risk of injury. Deloading allows tissues to repair and adapt, reducing wear and tear while keeping you healthy long-term. 2. Neurological Reset Strength is not only about muscle size—it’s also about the nervous system’s ability to recruit muscle fibers efficiently. Heavy lifting over consecutive weeks can tax your nervous system, leading to slower lifts, poor coordination, or stalled progress. A deload week gives your nervous system a chance to reset, so when you return to heavy loads, your performance can spike. 3. Hormonal Balance Intense training over time can lead to elevated stress hormones like cortisol. A deload week reduces training stress, helping restore hormonal balance, support recovery, and improve sleep and energy. 4. Mental Reset Training consistently at high intensity can be mentally exhausting. Deloads provide a psychological break, reducing burnout and improving focus and motivation for the next training cycle. 5. Plateau Prevention If you lift heavy week after week without adequate recovery, your body can hit a plateau where gains stagnate. Strategic deloads prevent overtraining and allow supercompensation, meaning your body adapts and becomes stronger after recovery. How to Deload Effectively There are several approaches, depending on your goals: Reduce Load (Intensity) Lower the weight to 50–70% of your normal working sets while keeping the same reps and sets. This maintains movement patterns without overloading tissues. Reduce Volume Keep the same weight but cut down on sets, reps, or exercises. For example, if you usually do 4 sets of squats, do 2–3 sets instead. Reduce Frequency Keep the intensity and volume the same per session but train fewer days that week. Combination Approach Mix lower intensity, reduced volume, and fewer sessions for a more comprehensive recovery. Signs You Might Need a Deload Persistent soreness that doesn’t improve Stalled or declining performance Trouble sleeping or feeling unusually fatigued Irritability or lack of motivation to train Even if you don’t feel “burned out,” a scheduled deload every 4–8 weeks can enhance long-term progress. The Takeaway Deload weeks are not a sign of weakness—they are a strategic tool to maximize strength gains, prevent injury, and support long-term consistency. By planning recovery as intentionally as your heavy lifting, you ensure your body is primed to handle heavier loads, move better, and keep progressing for months and years to come. Strength isn’t built in the gym alone—it’s built in the balance between effort and recovery. A deload week helps you get that balance right.

The 2-in, 1-out cable row is a simple variation that delivers a surprisingly powerful training effect. By pulling the weight with both arms and returning it with one, you create a built-in eccentric overload that strengthens the muscles of the upper and mid-back while improving control and stability. It is easy to set up, safe to perform, and highly effective for building strength and muscle without needing new equipment or complicated programming. What Makes This Variation Effective The real value comes from the eccentric phase, where muscles are capable of handling more load than during the concentric. Traditional rowing limits your total training stimulus because the load is capped by what you can pull with one arm or two arms together. In the 2-in, 1-out row, you use two arms to initiate the pull, allowing you to select a heavier weight than normal. Then you return the weight with only one arm, placing that side under a greater eccentric demand. This increased time under tension contributes to greater hypertrophy and improved structural strength across the lats, rhomboids, traps, and rear delts. Key Benefits 1. Eccentric Overload for More Muscle and Strength The single-arm return forces the back muscles to work harder under a slower, controlled negative. Over time, this builds a stronger and denser upper back. 2. Improved Anti-Rotation Strength Controlling the cable with only one arm on the way back challenges the core, obliques, and deep spinal stabilizers. It reinforces your ability to resist rotation, which is important for athletes and anyone performing compound lifts. 3. Better Positional Control Because the eccentric has to be deliberate and steady, the movement encourages technical precision. Every rep forces you to stay tight, maintain posture, and build awareness of how the shoulder blade should move. 4. Higher Quality Stimulus Without Excess Volume You get more return out of each rep compared to a traditional two-arm row. This makes it a great option for lifters who want more back training without stacking unnecessary sets and reps. 5. Versatility in Strength or Accessory Work This movement can serve as a primary strength builder on upper-body days or as a high-value accessory to support bigger lifts like deadlifts, pull-ups, and barbell rows. It also integrates easily into supersets or contrast work. How to Use It in Your Training Start by choosing a weight that feels challenging to pull with two arms while still allowing strict single-arm control on the return. Pull with both arms, then let go with one and guide the handle back over two to three seconds. Switch sides each rep or each set depending on your programming preference. Performing this movement for 6–10 reps per side hits a sweet spot for strength and hypertrophy without forcing sloppy technique. Final Thoughts The 2-in, 1-out cable row is a simple upgrade to a standard rowing pattern that produces significant improvements in strength, stability, and upper-back development. It delivers a high-quality eccentric stimulus with minimal setup and fits seamlessly into almost any program.

The J-curl is one of the most valuable exercises for developing segmental spinal flexion, trunk control, and posterior chain strength. It teaches the body how to move the spine one segment at a time while staying under tension, which is something most traditional core movements fail to address. Adding a single-arm load elevates the challenge and offers benefits that the bilateral version cannot provide. Below are the key advantages and why this variation deserves a place in your training. 1. Unilateral Loading Improves True Trunk Control Holding the load in only one hand immediately introduces rotational forces. Your body will naturally want to twist toward the loaded side as you roll down and back up. The task becomes maintaining a straight, controlled line through the spine while resisting this rotation. This forces the obliques, deep abdominal muscles, and spinal stabilizers to work much harder to maintain alignment. The result is improved trunk integrity and a stronger foundation for both lifting and athletic movement. 2. It Reveals and Corrects Left-to-Right Imbalances Most people have subtle compensations or movement habits they don’t notice. A single-arm loaded J-curl makes them obvious. You may find yourself shifting weight, rotating slightly, or struggling more on one side than the other. By exposing these asymmetries, the movement gives you feedback you can use to correct them. Over time, this leads to better symmetry, more efficient mechanics, and lower injury risk. 3. Better Integration of the Shoulder, Lat, and Ribcage With the weight held in one hand, the shoulder on that side must stay long, packed, and stable while the lat stays engaged to control the descent. This creates a full-chain connection from the arm through the ribcage and into the core. This integration has strong carryover to pulling movements, overhead strength, and any task that requires the upper body and trunk to work together. 4. Enhances Segmental Spinal Flexion Quality Because the asymmetrical load subtly pulls the body off-center, the movement must be performed slower and with more attention. You cannot rush the reps or collapse through the spine. This often leads to: Better articulation through each spinal segment More control through the mid and lower back Cleaner sequencing from ribs to pelvis The end result is stronger, more coordinated spinal flexion. 5. Improved Posterior Chain Strength and Awareness Controlling the spine on the way down and up forces the hamstrings, glutes, and lower back to work in a smooth, coordinated manner. When combined with the single-arm load, the posterior chain must stabilize not just vertically, but rotationally as well. This builds a more adaptable, resilient back. Conclusion The single-arm loaded J-curl is a simple but highly effective progression that develops trunk control, exposes asymmetries, and enhances spine mechanics. If you are looking to build a stronger core, healthier movement patterns, and more integrated strength from head to toe, this variation is worth adding into your training rotation.

Most lifters rely almost exclusively on parallel-bar dips, but straight-bar dips offer a unique opportunity to expose the shoulders to new angles and build strength in ranges that are often neglected. Training on a straight bar changes the mechanics just enough to challenge stabilizing muscles, connective tissues, and overall upper-body coordination in ways that parallel bars cannot. New Angles Create New Strength Because the hands are fixed on a single bar in front of the body, straight-bar dips place the shoulders in a slightly different line of pull. This altered angle forces the body to stabilize through the chest, delts, triceps, lats, and even the core in a more integrated way. When the body is forced to adapt to a new mechanical challenge, it recruits muscle fibers and motor patterns that traditional dips may miss. Better Carryover to Real Movement Straight-bar dips more closely mimic the leaning, forward-pressing positions found in sports and daily life. Whether you are pushing, climbing, or transitioning through athletic movements, this variation builds strength that transfers beyond the gym. The movement develops the ability to generate force through a more dynamic angle, which is a valuable addition to any strength program. Increased Upper-Body Loading Because of the forward lean and the single-line grip, you can load the upper body more effectively. Straight-bar dips require more control, greater shoulder stability, and higher tension throughout the entire system. The result is a deeper, more comprehensive stimulus for the chest, shoulders, triceps, and supporting musculature. Building Tendon and Connective Tissue Resilience The unique angle and loading pattern of straight-bar dips strengthen the connective tissue around the shoulders and elbows. Over time, this leads to improved durability, better joint tolerance, and increased capacity for pressing variations. This is especially valuable for athletes or anyone who wants long-term, robust upper-body strength. Conclusion Straight-bar dips are an underused but highly valuable exercise that exposes the shoulder joint and upper body to new and important angles. Incorporating them into your training can help develop strength, stability, and movement capacity that traditional dips alone may not provide. Start with slow eccentrics and controlled reps, then build volume and intensity as your technique improves.