Author Archives: ken.grall

Ken is a Certified Strength & Conditioning Specialist (CSCS) through the National Strength & Conditioning Association, as well as a Youth Fitness Specialist (YFS) through the International Youth Conditioning Association. He has trained and coached in the fitness and sports performance fields since 1992, having worked with all fitness levels from the beginning exerciser all the way up to professional athletes.

The Glute Bridge The muscles of the posterior chain (your “backside” muscles….glutes, hamstrings, etc.) are often the most ignored when it comes to workouts, yet they are some of the most important muscles to focus on.  These muscles play a vital role in not only good overall movement and function of the body, but they […]

With the endless amount of core exercises that are available, you want to be able to make sure you’re getting the most “bang for your buck.”  V-Sits are a great core exercise that will do just that. When done correctly, the V-Sit targets multiple areas including the rectus abdominis, the external obliques, internal obliques, and […]

If you’ve ever wanted to do a handstand but just don’t have the balance and strength, you can still get some of the great benefits of handstands by doing Wall Handstands. This modified version is an excellent way to build strength through the upper body while also bringing your core into the equation by asking […]

Everyone knows that strength training (working with free weights, machines, resistance bands, etc.) is a great way to build and maintain muscle and strength.  What many people may not know about, however, is all of the other benefits that are associated with a strength training routine. Today’s strength training workouts offer a ton of benefits […]

Looking for a challenging warm-up move that will do wonders for opening up your hips and thoracic spine?  Then you’ll want to add Groiners into your pre-workout routine! Funny name, but an excellent mobility exercise that is great to do before a run, prior to a leg workout, or any time you’re looking for a […]

The single knee raise, often called the Bicycle Crunch, is a great all-around core exercise that will target your upper abdominal muscle (rectus abdominus), your outer abdominal muscles (obliques), and your deeper abdominal muscles (transverse abdominus). Take it slow for a solid core workout. Once you perfect the form, try and vary the speed during […]

Looking to target those love handles a bit during your core training?  Then it’s time to add in Heel Touches.  This simple, but effective exercise will not only target those often-overlooked oblique muscles, but will also go a long way in helping build overall strength through the core and helping with things such as good […]

Push-ups are one of my favorite exercises.  By simply using your own bodyweight you can strengthen the arms, chest, shoulders and core.  You can do them almost anywhere and they require no special equipment.  Plus you can spice them up by adding some fun, challenging variations to your regular push-ups. One such variation is the […]

Are the winter months keeping you away from the gym more than you’d like?  Maybe you don’t want to fight the New Year’s Resolution crowds.  Or perhaps you’re in a post-holiday funk. Sounds like the perfect time to add your own in-home workout to get you back in the groove! Working out at home can […]

For anyone that has shoveled snow, you know it can be a workout!  Pushing and throwing that wet, heavy snow can be comparable to a weight-lifting session or even an aerobic workout on the treadmill. According to LiveStrong, an average person can burn 223 calories per 30 minutes while shoveling snow. So the next time […]

The Single-Leg Dumbbell Row is an excellent way to work the back side of the body (back, glutes, hamstrings), making it a great posture exercise.  Plus, with it being a single-leg exercise, it’s going to challenge your body’s ability to balance and stabilize. Keep in mind that the dumbbells you decide to use shouldn’t be […]

The Squat to Overhead Press (a.k.a. Thrusters) is a great total body compound exercise that will hit  the upper and lower body as well as the core.  And, as a nice little extra perk, it will also give your heart rate a run for its money. While the Squat to Overhead Press can be done […]