2 random tips for segmental rolling (no equipment)


(Photo from Stopchasinpain.com)

It’s been about a year or so since I’ve really understood and started implementing segmental rolling (a la FMS) into corrective strategies for clients. If you don’t know wtf I’m yapping about, click here to learn about rolling. Here’s two random tips for facilitating rolling without much equipment: Continue reading


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How to increase your kicking power by 200% with the kettlebell armbar

Taking a whack at Geoff

Taking a whack at Geoff (Photo by Brian Kotoka)

The picture up-top is me taking a whack at Mr. Girvitz before getting armbar-ed – that is, kettlebell armbar-ed.

A few weeks ago, I finally attended the Hardstyle Kettlebell Certification (Toronto, Dec. 2). The instruction provided by Jon Engum, Master RKC, was irreplaceable. He took an already established KB foundation and squeezed the dysfunction right out of my Turkish get-up, swing and goblet squat. You’ve never been to a workshop, unless it’s a workshop run by one of Pavel’s boys.

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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

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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


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David Wu Interviewed at PerformanceandPostures.com


A couple weeks back I did an exclusive interview with Kennet Wale at Performance & Postures. Here we discussed how I came to be known as the Student of Movement and ended up where I am.

Other topics include:

– My “secret” weapon for making change in clients

– My training and life philosophy

– My experience in Dr. Stu McGill’s class at UW

– Correcting the Trunk Stability Push-up in the FMS


====>Interview Here!<====

Yours in movement,

-David Wu

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The most UNDERRATED exercise: The Kettlebell Halo

Waterloo rehab personal trainer

Ever since watching Pavel in the Enter the Kettlebell DVD perform the kettlebell halo, I knew something was up. While the swing and the get-up took center stage, I couldn’t get over this move.

Though he was using it was a warm-up, and “secretively” as a screen to identify and clear through movement dysfunction, I saw how simple it was to teach the beginner client or athlete with movement dysfunction. Today, it’s one of my go-to exercises. Continue reading


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Breathe! The key to relaxing in BJJ

MMA strength conditioning

This topic came across in class as I had a conversion with a fellow student about the oh-so common issue of getting too tight when sparring. -DW


That’s what every BJJ instructor will tell any mat noobie who wants to advance. We’ve all rolled with, or been the guy who’s undergoing a panic attack in a state of rigor mortis. Not fun.

The key to chilling out on the mat, and over-coming the psychological factors, is in all in your breathing. I will show you how to induce a non-threatening stressful situation and breathe your way out of it (Not easy).

“When the breath wanders the mind also is unsteady. But when the breath is calmed the mind too will be still, and the yogi achieves long life. Therefore, one should learn to control the breath.” 

– Svatmarama Continue reading


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