Category Archives: Uncategorized

Self Movement Screen


Leave a comment

Filed under Uncategorized

Pavel: “Safety and Performance are not at odds”

“The same technique we use to protect your shoulder, back, knees are used to make you stronger … Spread the load throughout your body – because when you get hurt, it’s a weak link that tears”

Leave a comment

Filed under Uncategorized

Which Way Do You Swing?

A look into 3 different styles of kettlebell swings

This is a updated/edited re-post of an article from many moons ago when I had my first attempt at blogging. The topic came up the other day during R2P(Waterloo). Enjoy -Wu

With so many versions of the kettlebell swing floating around, let’s shed some light into some of the advantages and differences.

‘Crossfit’ American kettlebell Swing

Defining features:

  • Overhead swing
  • More knee bend & drive (quads), knee dominant
  • Upward projection of the kettlebell, “vertical” force Continue reading

Leave a comment

Filed under Uncategorized

42 Pavel Tsatouline facts you didn’t KNOW!

I was completely captivated when I first learned about Pavel from watching his videos in the mid 2000s.

After days of tirelessly browsing for ways to improve my strength & conditioning for martial arts, I found the RKC. I found it.

Fast forward 8 years later and kettlebell certifications (the good ones at least) started making their way up north to Canada. I’ve finally stuck my foot in the door and got an HKC under Jon Engum. My only hope one day is to rack up resources, train and pass the SFG. Continue reading


Filed under Uncategorized

WHY you suck at your New Year’s resolution

Here’s an article I wrote on the WARRIORS S&C club blog on the difficulties of keeping your New Year’s resolution and goal setting/keeping in general.

I go over some tough topics of introspection that will not only help you out, but your clients too if u are a trainer. Enjoy -DW

The first week of CIF gym stats (daily # people in the gym) runs like this:

85, 80,50, 65, 80 … (Mon-Fri)

Second week’s not bad either. By the third week, we give it one more go:

86, 78,53, 65, 75

And by the fourth week, numbers drop to where I’m happy to finally see free squat racks: Continue reading

Leave a comment

Filed under Uncategorized

4 thoughts from Weingroff’s “Joint Centration” workshop

Weingroff Student of Movement

Last Friday was another big step in my Movement education. Charlie Weingroff was speaking on “Understanding Joint Centration”, which was part of a 3 day seminar hosted by MSK+.  Though I had heard his talk back in the summer at Chicago Perform Better, it was just as (if not MORE) fascinating the second time around.

How Charlie sees himself as a “strength coach who knows how to deal with pain and dysfunction”, is how I also describe myself, and where I strive to be. Since Chicago, I had now established a foundation to absorb all the knowledge bombs this time around.

Dr. Weingroff’s materials and talks are widely available. Here are a couple of quick points and/or my thoughts from the lecture that you probably won’t find in a DVD or on the internet. Continue reading

1 Comment

Filed under Uncategorized

Low Back Pain: 4 Forgotten Tips

Here’s an article I wrote for the general pop to hand out locally:

Low Back Pain: 4 Forgotten Tips

Low back pain

Back pain sucks. And it shouldn’t stop you from doing the things you love. Researchers from the University of Waterloo have found that the mechanism for disc herniation is highly repetitive flexion and extension motions of the spine. Imagine your spine as a metal coat hanger: a couple of bends back and forth may be ok, but if it continues it will ultimately lead to failure!

Indeed, not being able to stabilize effectively through the core muscles and maintain a neutral position will place excessive repetitive stress on your spine and cause low back issues.

Here are 4 things to consider when managing back pain… Continue reading


Filed under Uncategorized