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Move Better Chiropractic & Fitness

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Move Better Chiropractic & Fitness

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02/23/2026

For everyone in the North East who's tired of the snow...

Spring is coming.

Hang in there.

Move Better Look Better Feel Better
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02/20/2026

Get your training done.

Wherever you are, with whatever you have.

Did you train today?

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Call)302)836-6443 to schedule a complementary consultation and get started.

02/18/2026

Indian Clubs

Today's heavy club work

Squat to Gamma cast

Imagine Hercules doing this exercise.

Move Better Look Better Feel Better
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02/13/2026

Glute training

Bridge vs squat?

Both will help build a bigger, more powerful, sculpted butt.

The glute bridge or (hip thrust in the video) targets the glutes with minimal stress to the lower back. It can also be considered a horizontal move. You can see how the line of force goes perpendicular through the glutes and stays there the entire movement.

We think of squats as a leg or quad movement. But the butt gets plenty of work as well. This would be a vertical move. The line of force goes parallel to the line of the body. Also you can see how the glutes move backwards from the line of force.

Bottom line (bottom line, sometimes I just amuse myself🤣) for better glute strength and development, do both.

Move Better Look Better Feel Better
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02/11/2026

Indian Clubs

In nearly all major spots (and life itself) you get knocked to the ground. To stay in the play and be successful, you need to get back up quickly and make the play.

Today, we're going to take the gun get-up that we did last week and stand all the way up.

This is a way to practice getting up from your back quickly and without your hands.

I'm using an Indian club, but you can use a kettlebell, dumbbell, weight plate, sandbag, or a small squirming toddler.

Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

02/10/2026

Pain hurts
Pain is frustrating
And we want it gone - like Now

Pain is the result of many different things coming together.

Poor movement quality and lack of strength can certainly contribute to your pain.

Moving better, getting stronger means you are making progress. You just may need more of that before your pain goes away. But, you are getting better.

Trust the process.

graphic .susie.squats

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02/09/2026

Bridging

The bridge exercise is a great way to develop the size and strength of your butt. Plus it puts very little stress on your lower back.

Most people just lie on the floor and lift their butt in the air. But, we can do better.

Grab a weight, hold it over your forehead, try to pull it apart as you drive your feet through the floor.

Pulling the weight apart (that's why I like using the sandbag) activates the lat muscles on your back. The fibers of the lat muscles are continuous with the glute max muscle on the opposite side.

Activating the lats can help strengthen the butt muscles and help you do more reps.

Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

02/06/2026

Turkish Get-up

Me doing some Turkish Get-ups out on the lawn with a 40 pound sand bag on my shoulder.

(Obviously not live. There's still 6 inches of snow on the ground and a thick layer of ice on top of that.)

Did you train today?

Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

02/05/2026

Turkish Get-up

Say Turkish Get-up and people start shaking in fear. But, in reality it's just getting up off the ground under load - something I think we should all be able to do.

A lot of fitness pros these days will say it's just a circus trick. It's a demonstration of strength but not an effective way to develop strength.

Legend has it, that back in the old days if you wanted to be a strong man or weight lifter, you had to apprentice - like you would to become a carpenter or electrician. But before you could even apprentice, you had to be able to do a TGU with 100 pounds. Now, I have no way of knowing if that is true or not, but if you can get up off the ground with 100 pounds in your hand you are pretty strong already.

So is it a circus trick or is it a useful way to develop strength and mobility? I believe it can be both. I practice them regularly as part of my core work.

All that being said, in the real world, I imagine most people are going to stand up, then pick up whatever load they have to carry.

And speaking of circus tricks... Here is an old clip from the Ed Sullivan Show of a dude doing a perfect TGU with another full grown man.

https://m.youtube.com/watch?v=vhIpVVzHWyc&list=RDvhIpVVzHWyc

Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

02/04/2026

Indian Clubs

I don't think it's a matter of if you end up on the ground but when.

At some point you will be on the floor, deliberately or accidentally, and you better be able to get up off the ground by yourself. If you can't get up on your own, you've lost your independence.

So, it's a good idea to practice getting up several different ways in a safe, controlled environment before you have to.

This is known as the gun get-up (probably an unfortunate name given the contentious nature of guns in today's society).

This is a get-up starting from your back. Using an Indian club as a prop forces you to get up without using your hands.

Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

02/03/2026

Shoulder pain is not always a shoulder problem.

Sometimes we need to look beyond the shoulders to find a solution.

graphic

Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

02/02/2026

Rotational Power

All sports and even life itself requires rotation about the vertical axis.

Throwing a spear, ball, punch, opponent - rotation
Swinging a racquet, bat, club - rotation
Picking up squirming toddlers - rotation
Running or even just walking - rotation

So we should probably train rotation, and specifically rotational power.

One of my favorite ways to train rotational power is with a lateral med ball slam.

But what if you don't have a med ball or solid wall to slam it into?

Set up an elastic band just over waist high and start "slamming."

Move Better Look Better Feel Better
Call (302)836-6443 to schedule a complementary consultation and get started today.

Address

1400 Peoples Plaza Suite 224
Newark, DE
19702

Opening Hours

Monday	9am - 6pm
Tuesday	9am - 6pm
Wednesday	9am - 6pm
Thursday	9am - 6pm

Telephone

+13028366443

Website

http://www.movebetterchirofit.com/

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