Move Better Chiropractic & Fitness

12/26/2025

Best of 2025 #5
October 8

Indian Clubs

Cross Body Chop

If you play racquet sports or throw a ball, here is an Indian club exercise to help you become even better.

Starting from the catch position
Push the club out and step back with the same leg
Allow the club to come down in an arc to the side of the opposite side front hip
Return to start by stepping forward with the back and retracing the path of the club

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12/25/2025

Merry Christmas to All

12/24/2025

Best of 2025 #6
September 16

The Big 3

Famed physical therapist Dr. Shirley Sahrmann states the true function of the core is to resist unnecessary movement, and that we should think about core exercises in an anti-movement fashion.
Anti- extension
Anti- rotation
Anti-lateral flexion

Stu McGill PhD calls these exercises his Big 3.
- modified curl-up
- side plank
- bird dog

These are designed to train core stability first. Only after you master core stability should you train core movement. He believes we should be doing these exercises daily, especially for someone with back pain.

A lot of trainers and social media 'influencers' have poo-pooed these exercises recently. I still believe they offer a great foundation for most people, especially people who have never exercised or have back pain.

There are plenty of other exercises you can do on top of these, but this is where I start most people. I do them myself, and we do them as part of our warm-up in our group classes.

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12/23/2025

Best of 2025 #7
September 19



Ok, so not a great camera angle, but hopefully you get the idea 🤪

EMOM
Every minute on the minute

Single arm body rows with a twist 8
Suspension trainer push-ups with supinating wrist 10
alternating sides each round
10 rounds
20 minutes total

Did you train today?

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12/22/2025

Best of 2025 #8
September 30

Hip Drop

This is a progression up from the beast pose.

From beast pose, turn your hips to the left
The left foot stays on the floor
The left knee is pointed up to the ceiling
The right knee drops to the floor
The right foot hooks behind the left ankle
Keep both hands on the floor
Return to center
Keep your knees close to your hands
Don't let your knees drift back in beast pose
Repeat going to the right

This can help with hip mobility, core strength, and give a bit of cardio.

It is a step in a larger movement pattern. Stay tuned.

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12/19/2025

12/19/2025

Best of 2025 #9
October 2

Sit-through

This is the progression from the hip drop.

Instead of hooking your foot behind the down ankle, you're going to kick your leg straight out in front of the down foot.

You can do this exercise for reps or as a timed set.

Use it as part of your warmup, core work, or as a conditioning drill.

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12/18/2025

Best of 2025 #10

Indian Clubs

Here is a little warmup/movement flow that I've been doing before my heavy club work.

Grab your clubs and give it a try.

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12/17/2025

Indian Clubs

Outside and Inside mills
Gamma casts

Combining the Indian clubs with the heavy club.

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12/16/2025

Isometrics

Iso = same
Metric = length or distance

So an isometric exercise has you applying a force into an object, but your muscles are changing their length - they are getting longer or shorter.

You can build some impressive strength by just doing isometrics (it most likely will not create much muscle growth or hypertrophy).

Isometrics are an easy way to start strength training when you are in pain.

For those of you old enough to remember, the Charles Atlas program they used to sell on the back pages of comic books was based off of isometrics.

So start pushing and pulling on immovable objects.

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12/12/2025

Kettlebell clean and press
Mace 360's

At first glance this appears to be 2 shoulder exercises (and they are).

But there is a lot more going on under the hood.

To start with, you want to keep your feet pointing straight ahead, because you don't walk like a duck. When your feet flare out, you can't fully activate the muscles that control the foot arch, you can't properly push off the big toe when walking, and increase the potential for knee injury.

During the clean, you use a cross body sling transferring power from one leg to the opposite arm. This improves core strength and stability.

In both the clean and the mace swings, you learn to generate and absorb force with your legs.

And in both exercises you learn to stand all the way up straight - improving your structural alignment, maximizing strength potential and reducing injury risk.

That makes both of these exercises total body movements.

So when your favorite gym bro asks " hey dude, what are you working with that exercise?" You can confidently say - "me."

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