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Seated Cable Row Low to High Pull In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a seated cable row low to high pull.  This exercise focuses on developing mid to upper back and shoulder strength.  The benefits of...

Bilateral Kettlebell Suitcase Romanian Deadlift In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a bilateral kettlebell suitcase romanian deadlift.  This is similar movement pattern and hand hold to that of a trap bar...

Heavy Load Calf Raises The calf muscles (gastroc and soleus) are two muscles that can be trained under heavy loads i.e. > bodyweight with standing straight leg calf raises and bent knee calf raises.   We are also seeing more and more from the likes of physio like...

Short Lever Sidelying Thoracic Spine Rotation Exercise Drill In the video below you will see one of Principle Four Osteopathy clients performing a sidelying short lever (knee bent to help lock up the lumbar spine) and hand around head trunk rotation exercise which is...

Supine Band Pull Apart Exercise In the video below you will see one of Principle Four Osteopathy clients performing a supine band pull apart exercise to work on the posterior shoulder girdle muscles.  This position was selected for a number of reasons; 1.  The ground...

Isometric Adductor Hold In the image below you will see one of Principle Four Osteopathy clients demonstrating a isometric adductor hold.  This is a great way to assess ones adductor strength in an isometric fashion as well as improve ones strength.  Place the top leg...

Single Arm Kettlebell Reverse Lunge With Hand Switch In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a single arm kettlebell reverse lunge with hand switch.  The passing off the kettlebell from one side to the other...

Lateral lunge with dumbbell snatch In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a single arm dumbbell snatch with lateral lunge.  Typically I will incorporate a dumbbell or kettlebell snatch exercise into my training...

Side Plank With Hip & Trunk Drivers The side plank is a commonly prescribed exercise for building lateral trunk stability (bracing).  In the video below you will see osteopath Heath Williams demonstrating a side plank with frontal plane hip driver (up and down)...

The Common Lunge Matrix The lunge is a great exercise that can be varied in so many different ways and therefore it is both a great warm up exercise for the lower body, but also a great strength exercise.   Gary Gray of the Gray Institute has been a big influence on...

Romanian Deadlift Exercise Variations In the images below you will see a number of variations on the romanian deadlift that one should consider if looking to vary their training and/or if they are wishing to build strength that requires their body to adapt to either...