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The face pull and straight arm pull down are two exercises that are commonly missing from the average gym program. Most people will incorporate a seated row and lat pull down / chin up, but when it comes to building a bigger, stronger back and shoulder, the face pull...

In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing two variations on the single leg Romanian deadlift. Both of these incorporate a single leg RDL that ends in a hip lock as well as using the dumbbells and moving them...

In the video below you will see one of Principle Four Osteopathy clients demonstrating a renegade row and single arm bent over row. Both of these exercises are great horizontal pull movements that challenge the body differently. Renegade row - the renegade row...

The Saxon bar is a 3 inch thick rectangle bar that has been designed for grip strength training. The grip is often one of those underrated areas to train and whilst it is inherently involved in all lifts, often there is lack of specific training. The Saxon bar is one...

In the video below osteopath Heath Williams of Principle Four Osteopathy is demonstrating a lateral lunge starting from a narrow stance with a single arm dumbbell open arc from low to high point. This is a great exercise for training the body in the frontal plane and...

The single leg RDL with toe touch is one of my go to exercise variations for those who I am wanting to incorporate single leg loading through the posterior chain and the individual is challenged in their balance or ability to perform a sound single leg RDL with only...

In the video below you will see osteopath Heath Williams performing a split squat with an alternating slam ball open arc. This is a great exercise that integrates the whole body (lower body, trunk and upper body). One is also required to maintain stability through the...

The open arc movement is where the hands move away from the midline in the frontal plane or sagittal plane. A closed arc is described as the arm moving towards the midline (opposite to an open arc). The arc terminology was first described to me by physiotherapist...

The shrugs and face pulls are two exercises that I often don't see many of my weight training clients performing as part of their regular exercise routine and I am not sure why. Both of these exercises are integral to ensuring healthy shoulders from my point of view...

In the video below you will see osteopath Heath Williams of Principle Four Osteopathy performing a wall supported spine rotation exercise. This exercise is similar to the open book exercise that one would perform on the ground. To perform the exercise, get yourself...

In the videos below you will see one of Principle Four Osteopathy clients performing a variety of resistance bands (Ironedge band) exercises. The exercises being demonstrated include: Horizontal pull exerciseVertical pull exerciseHorizontal push exerciseVertical push...

The concept of arc movements was first taught to me by physiotherapist Wayne Rogers who describes there as being an open arc (arm moves away from the midline) and a closed arc (arm moves towards the midline). An arc movement can be performed through a partial range of...