The Importance of Chasing Strength

The Importance of Chasing Strength
By Sohee Lee

My most recent contest prep was a unique experience. My trainer Bret Contreras and I adopted an unconventional approach for my return to the bikini stage, which took place at OCB Nationals in Washington, DC on October 24, 2015.

When it comes to my training, I trust him implicitly. I’ve been following his work since 2011 and have been a fan ever since, and we teamed up this past year to prepare me for my first powerlifting meet in May and then my bikini show in October.

After I competed at the OCB West Coast Florida Classic on November 8, 2014, I knew that I had my work cut out for me to improve my package. In order to be a viable competitor at the national level and beyond, I would have to come in with more muscle and less body fat.

I knew this wouldn’t be an easy feat. Despite having lifted heavy weights for several years, as a female, I have always had a difficult time building muscle mass. I wasn’t going to let that discourage me from trying, however. I had eleven months to prepare for the national stage and not a minute to waste.

Off-Season Nutrition

The best physique improvements happen in the offseason when you’re consuming ample calories and spending considerable time out of a caloric deficit. As well, one of the best ways to look leaner is to build more muscle. This goes for not only men but also women.

I wish that more women, rather than chasing fat loss 365 days of the year and spinning their wheels most of the time, would shift their mindsets to chasing strength and staying properly fueled. This means that you can’t be constantly in diet mode if you’re serious about packing on some quality muscle and looking more athletic and leaner overall. There is so much fear mongering out there by the mass media scaring women into thinking that they can only improve their body composition by shedding body fat. While this is true in many cases (particularly for individuals who have high levels of body fat to begin with), for others, this can lead to an endlessly frustrating cycle of getting nowhere fast.

(See related: When “Just Lose More Fat” is Not the Answer)

The best hypertrophy training program in the world isn’t going to do much for you if you’re not consuming sufficient calories to support quality growth. There’s really no way around it. I will include the caveat that yes, body recomposition (simultaneous fat loss and muscle gain) is possible, but the degree of body recomposition is not nearly as great as people like to make it out to be, and this phenomenon is typically observed in beginner trainees, obese individuals, and those on steroids. For everyone else, the process is technically doable but relatively slow, and once again, this cannot happen in a calorie deficit.

I don’t believe that women need to endure drastic “bulk” and “cut” cycles wherein they gain and lose upwards of 20-30 lbs for the sake of piling on as much muscle mass as possible. If you’re truly comfortable with putting on that much weight (which, by the way, ends up being largely extra body fat), then by all means carry on – but I have found that the vast majority of women strongly prefer to experience only slight weight fluctuations throughout the year. It takes a heavy, heavy dose of self-love and self-compassion to stomach a rapid spike in body fat, and I’d argue that there’s no need to get to that point to make appreciable physique improvements.

Back in 2009, I did go through a bulk, with my bodyweight skyrocketing from 99 lbs to 124 lbs in a matter of two months. I went from being able to wear whatever I wanted to hiding in sweatpants 24/7 from the shock and shame of how rapidly my body transformed. I know there are probably some women out there who sincerely do not mind this kind of weight gain, but it was pretty traumatizing for me, and I’d imagine that most other women would feel the same way. Because of this experience, I know how firsthand how stressful it can be to go through such rapid weight fluctuations, and I’m convinced now that there is a better way.

From January to August of this year, my calorie intake varied anywhere between 1500-1800 Calories a day. That comes out to a bodyweight multiplier of between 14-16x, which is considered to be the maintenance range for most people. My bodyweight also slowly crept up from 106.0 lbs to 110.8 lbs by the time I switched gears to fat loss.


If you do the math, that comes out to 0.60 lbs per month, or approximately 0.15 lbs per week weight gain. Obviously, this is just an average, and the weight gain was not linear by any means. Some weeks I maintained my bodyweight, some weeks I appeared to dip slightly, and other weeks, I went up. The point I’m trying to make here, however, is that I did not go the traditional bulking route of packing on appreciable pounds in a short period of time, and my physique still did improve precisely because I was purposeful about continuing to gain strength in the gym. As well, the weight gain was by no means an agitating experience, and I still felt confident in my physique and enjoyed my life without having to buy a bigger wardrobe.

Off-Season Training

The first five months of this year consisted of training for my powerlifting meet. You can read more about how that went by checking out the following posts:

Switching Focus from Bikini to Powerlifting

Post-Powerlifting Meet Reflections

After the meet, we switched to higher reps, and I incorporated in exercises like front squats, block pulls, and incline press. In retrospect, Bret thinks that I may have seen better results had I stuck to the lower rep ranges like I did during my powerlifting training.  Bret’s Thoughts: If I could do Sohee’s training over again, I wouldn’t have shifted away from heavy loading. She was making steady progress on her squats, deads, bench, and hip thrusts, and when I moved her to high reps for a couple of months she lost tons of low rep strength. We always do plenty of high rep work with goblet squats, band hip thrusts, back extensions, push ups, inverted rows, and lateral band work, so no need to go low on squats/deads/bench/barbell hip thrusts too. It’s ideal to get strong in a variety of rep ranges for hypertrophy in my opinion.  

The theme of my training programs never changed: emphasis on hip thrust, squat, deadlift, and bench variations with some accessory work thrown in at the end; continual pursuit of gaining strength week after week.

My training sessions consisted of anywhere between 12 to 15 total working sets. For accessory work, I was oftentimes prescribed just two working sets of, say, chest-supported rows or high rep barbell hip thrusts. While I may have felt slightly apprehensive at first given the past ultra high volume training programs I was used to seeing, my fears were quickly laid to rest when I realized how much stronger I was getting. I didn’t spontaneously combust and my muscles didn’t atrophy overnight. In fact, being prescribed less volume overall meant that I had more energy to push myself during my working sets and, in turn, continue to set PRs. This proved to be critical in seeing positive changes in my physique.

I also didn’t sweat much during my workouts, and rarely did I ever feel like I was being run into the ground. I know it’s a common (yet false) line of thinking out there to believe that no workout is effective unless you’re left crawling across the floor with exhaustion by the end. But my goal was not to be fatigued; my goal was to gain strength.

As Bret would say: trust. And trust I did.

Contest Prep

Now technically, you could claim that I was in contest prep mode for eleven months straight. But as far as being in a calorie deficit, that was only for six weeks. This is because I had stayed lean enough during my offseason that I didn’t have much body fat to lose to be stage-ready. This was very intentional on my part. After last year’s show, I wanted to prove that it was entirely possible to experience zero rebound following a contest prep, so I carefully reverse dieted out of my show.

I’m not saying that everyone who wants to compete in a bodybuilding competition should only have to diet down for six weeks. Obviously, there are a multitude of variables that influence the length of time spent in a caloric deficit, including starting body fat percentage and lean body mass, current calorie intake, and dieting and health history. For me specifically, I made it a point to hover at just a few pounds above last year’s stage weight while also spending ample time out of a caloric deficit. That way, once I did cut back on my intake, my body would respond readily and drop body fat without putting up too much of a fight.

I also voluntarily put myself through an Everyday Snickers experiment and consumed a full-size Snickers bar for 70 consecutive days leading into my show. You can read more about that experience at my recent post, A Snickers a Day Keeps the Cravings Away: A Case for Flexible Dieting.

The gist of my training program also didn’t change much during this time. I was still lifting heavy and, though I did lose a little bit of strength towards the end of my prep, I continued to approach each workout with intensity to maintain as much strength as possible. More specifically, my squat strength dropped the most (likely attributed to a 10-day vacation to Italy that I took in August), while my hip thrust, bench, and deadlift numbers dipped only slightly.

I was doing full body sessions four days a week, and at the end of each session, I would toss in 10 minutes of banded glute work. I didn’t do anything extra in the way of conditioning or cardio. Instead, I kept my dietary adherence high, making sure that my macronutrient intake fell within 5 grams of my prescribed numbers per day.

After six weeks of dieting, I lost 5.2 lbs off the scale, dropping from 110.8 lbs to 105.6 lbs, and my waist measurement dropped from 25.0 to 23.0 inches. I competed on October 24th and won the bikini B class, winning my IFPA pro card in the process.


Here’s what my individual presentation looked like during the finals round of the show:

The most intriguing observation about this prep is that I came in in the best shape of my life – with more muscle and less body fat than ever before – all the while eating more food and doing less exercise than during previous preps. During my 12-week contest prep in 2011, my daily calorie intake started at 1440 and ended at 1080; in 2014, my intake started at 1550 and ended at 1220; and this time, my calorie intake started at 1560 and ended at 1280. I’d like to include a huge caveat here that everyone’s dieting calories are vastly different, and these intakes, while low, are not dangerously low for someone of my height, weight, lean body mass, activity level, dieting and health history, and genetics. Some people can get away with eating more calories everyday and still drop body fat, but when you weigh a buck-ten, work a sedentary job, and don’t have freakish genetics, you don’t get very much wiggle room with your calorie intake.


Physique aside, you may notice in the pictures above that my overall presentation is also much improved. I came in looking more and more polished every year, and I believe that my most recent show had me with my best hair, makeup, jewelry, spray tan, and posing to date, which all play heavily into placing well at a bodybuilding competition.

Closing Thoughts

You could say that this was, relatively speaking, an alarmingly moderate approach. After all, the norm when it comes to contest prep is to cut out most food groups, make exercise a part-time job, and feel like dirt the whole way through.

As I write this, I have been lifting weights for just shy of eight years. I’ve spent a substantial amount of time laying a solid foundation to step on stage as a viable competitor. It’s important to not only have sufficient muscle mass in the right places to compete, but also consume enough calories for long enough. Constantly living in fat loss mode means that you’re running on fumes and not allowing any room for growth. Obviously, this applies to non-competitors as well.

Had I not had the patience to stay the course and keep up my calorie intake, I likely would have ended up looking the exact same up on stage this year as I did last year. If I’d snuck behind Bret’s back and added in extra workouts on my own against his orders, I likely would not have seen the positive results that I did. That would have been a tad bit disappointing.

There’s no rush and no reason to hurry the process. Quality growth takes time, so you might as well kick back and learn to enjoy the ride.

Sustainability is the name of the game. No, it’s not sexy, and nobody likes to proclaim that they practiced moderation for a long enough period of time to see stellar results, but that’s the true (albeit slightly dull) secret.

More is not better; science is better.

Random Thoughts and Important Announcements

Hi Fitness Friends! I have some exciting things to share with you.

I Finally Hired My First Assistant!

Last week I hired an assistant. Her name is Maleah and she’s already doing a kickass job. I will be able to do more things now that I’ve acquired her help. I only wish that I hired one 2-3 years ago (I’ve had interns but no assistants)!

My Badass Assistant!

My Badass Assistant!

Arizona Strength & Conditioning Research Club

If someone were to have told me ten years ago that in ten years I’d be spearheading a journal club, I’d probably have jumped in front of a semitruck. However, people change, and my life now revolves around teaching people sports science and helping lifters, trainers, and coaches realize their full potential. Basically, I want to do my part in equipping Arizona with intelligent lifters and practitioners. I visit commercial gyms and it pains me to witness the quality of personal training and training going on in my state of Arizona.

I just purchased a projector, a screen, and 16 chairs (my gym can hold many more people than 16 but some folks will have to stand), and I’ve decided to start up a journal club to convene once per month. We will meet here in the Glute Lab for 75 minutes, and during this time I will review 2-3 brand new studies (30 minutes), provide some practical resistance training tips (15 minutes), and answer questions and have discussions (30 minutes).


There will be no charge for your attendance, and you can be an athlete, a gym rat, a personal trainer, a strength coach, or a physical therapist and you’ll be welcome, as long as you possess a desire to learn. Male or female, old or young, strong or weak, I want you here if you’re passionate about strength & conditioning. I want to grow the club and eventually plan social get-togethers, have guest speakers (live and on Skype), have debates, and more. If we continue to accumulate, we can find a gym or some other venue to meet at.

Criteria: You need to live in Arizona and you need to plan on attending most months (we will meet on Saturdays at 10 am). It’d be nice if you subscribed to Strength & Conditioning Research Review as well, but I won’t check up on that.

If this is something you’re interested in, please email my assistant Maleah at to be notified about the first get-together in December.

Glute Lab Seminar: January 16

* The Glute Lab Seminar is open for anyone willing to travel here (journal club just local people though). So if you live in another state or country and want to visit, be my guest! 

Glute Lab Seminar

When I spoke at Planeta Barcelona in Spain in September with my buddy Brad Schoenfeld, I experienced two important epiphanies. The first epiphany is that I learned that I love Spanish sangria! Aye caramba! The second is that I need to be conducting practical seminars on a regular basis.

Bret, Brad, and plenty of Sangria

Viva Sangria! With Brad Schoenfeld in Spain

While watching Brad’s first presentation, I realized that my slides were going to be way too complex (biomechanically) for most of the attendees. I decided to throw an audible and spontaneously switch to a practical presentation. To make a long story short, I ended up spending 5 hours teaching the Spanish personal trainers the biomechanics of squat variations, deadlift variations, hip thrust variations, single leg variations, push up variations, bench press variations, and core stability variations.

I realized at that time that this is my calling; it’s what I was born to do. It felt like all of my years of lifting, personal training, and biomechanics studies converged into the ultimate demonstration and explanation of exercise technique. I truly believe that this is a much needed seminar as it allowed me to discuss how anatomy and anthropometry impact mechanics, common faults, and effective cues. I also pulled something similar off when I went on a weekend vacation to San Diego to visit my family and ended up training 4 fit ladies for several hours going through the same exercises – it was a great success! It took me decades to attain the understanding of exercise technique that I currently possess, but I think I can fast-forward the average personal trainer’s understanding of exercise technique by 5-10 years in one day with these seminars.

2015-10-11 12.46.19-1

San Diego Glute Squad

This is a rather exclusive event and I’m only taking on 16 attendees so that I can devote ample individual attention to everyone. Location is here at the Glute Lab (Phoenix, AZ), date is January 16, 2016, time is from 10:00 am to 6:00 pm, and cost is $399. Please email my assistant Maleah at if you’re interested in attending.

Glute Squad: 2-4 Spots Open

Most of my readers follow me on Instagram and are aware of my Glute Squad. I currently have 8 members and I’d like 2-4 more female members. We train here in Phoenix, Arizona out of my garage (Glute Lab) at noon on Mondays and Fridays. I’m looking for positive, fun-loving ladies who are also very serious, highly committed lifters. Preferably the potential members would be interested in competing in bikini, powerlifting, or both down the road, but that’s not mandatory. Cost is $200/month (less than $25/session). If you’re interested in becoming a Glute Squad member, please email Maleah at Please include pics and a paragraph discussing why you want to train with us.

Glute Squad

6 of 8 Current Glute Squad Members: Karen, Michelle, Kim, Sadie, Sam, Mary

Funding for Squat vs. Deadlift vs. Hip Thrust Research

One of my primary goals over the next decade involves significantly expanding the body of evidence pertaining to the hip thrust exercise. I would like to compare the effects of 6-8 weeks of squatting, deadlifting, and hip thrusting on performance. However, I don’t have any research assistants and would have serious problems training the subjects and measuring pre and post variables of interest. Therefore, I’m looking for researchers who are interested in carrying out this study, and I’m willing to fund it. Ideally, we’d have 15 subjects in each group (45 total) and have access to a force plate. I’d like to examine vertical jump, horizontal jump, 40 yard dash, 5-10-5 agility, medball rotational scoop toss, isometric mid-thigh pull, isometric horizontal pushing force, 3RM squat, 3RM deadlift, and 3RM hip thrust (10 performance variables!). Clearly this would be a comprehensive study requiring considerable time and effort.

squat dead hip thrust

I’d be willing to pony up $7K of my own money just to see this research conducted (I’m so damn curious I can hardly handle it). Obviously I would never censor the research and would want it published no matter what the outcome. If you are a research professor, a grad student, or a research assistant who is capable of pulling off this study and are interested in collaborating, please email Maleah at

Free Hip Thrust eBook

Did all of you see this? I promoted it on my social media (Facebook, Instagram, and Twitter) but wanted to make sure I posted it here on the blog in case any of you missed it.


It’s a free 22-page eBook on the science and practice of Hip Thrusts! Click HERE to access it.

Sprinting Review

Did y’all see this as well? It’s a summary of sprinting research, courtesy of Chris Beardsley. I was very happy to find that it was well-received in the track & field community. Click HERE to read it.

You should read this sprint review ASAP!

You should read this sprint review ASAP!

Recent DEXA Scan

Two July’s ago, I received a DEXA scan. Since then, I’ve lost almost 20 lbs. This week, I decided to have another scan conducted to see how much fat versus muscle I lost in the past year and a half. Check it out:


In 16 months, I went from 245.9 lbs to 226.7 lbs. I lost 19.2 lbs, 15.3 lbs of fat, and 4.2 lbs of muscle while gaining .3 lbs of bone. I did this just by eating less calories, with no additional cardio and no significant changes to my strength training. It has not been easy due to my legendary appetite, but the results are well worth it (see my 5 Tips for Leaning Out article).

After 24 years of lifting weights, I didn’t expect to hold onto all of my muscle while I dieted down 20 lbs, so I’ll take the roughly 80/20 split of fat loss to muscle loss. Below is what the difference looks like visually. In the pic on the left it looks like I’m sticking my stomach out but I don’t think that’s the case (I never do that for pictures) – my eating was simply out of control as I was focusing purely on getting stronger at the time with no concern for my physique. In the pic on the right I’m flexing my muscles, so it’s not a fair comparison, but you can easily note the drastic changes to my physique. Pretty cool seeing the results of will-power and consistency!


Left: July 2014 Right: November 2015

Padding for Those Prone to Hip Pain from BB Hip Thrusts

A follower of mine named Kristen (she wrote a blogpost for me last year HERE) sent me this picture.


Many women have bony hips and therefore experience excruciating pain from barbell hip thrusts. Kristen was one of these ladies, so she decided to wrap a Hampton thick bar pad (my old recommendation) around a Squat Sponge (my current recommendation) during heavy hip thrusts. Voila! No more pain on the hips.

Links to Good Reads

Here are some good reads from the past couple of weeks:

Can You Gain Weight In A Calorie Deficit? Lawrence Judd and Eric Helms

What does stretching do to a joint? We really have no idea. Part I. Greg Lehman

To do, or not to do Pain Science, that is the Question with Dr. Jason Silvernail Lars Avemarie

Three Reasons It Matters Why A Treatment Works Todd Hargrove (article of the month IMO!)

Can you gain muscle and lose fat at the same time? Menno Henselmans

Energy balance myths: Why you can gain fat in a deficit Menno Henselmans

How Important is Muscular Symmetry for Strength Sports? Greg Nuckols

Okay fitness peeps, I hope you enjoyed the content. Have a great weekend!


Hallelujah! Thank you Menno Henselmans and Eric Helms

Former bodybuilder and Mr. Olympia champ Ronnie Coleman once said, “Erbody wanna be a bodybuilder, but nobody wanna lift no heavy ass weight.” I’m going to alter his comment to apply to my field: Everybody wants to be an S&C expert, but nobody wants to read and/or conduct research.


If you’ve been a regular follower of mine for some time now, then you’ve probably witnessed me express my disdain for modern experts in strength & conditioning and sports nutrition. I’m not talking about the younger up-and-comers – they get a pass since they’re green. I’m talking about the established folks who have been writing, speaking, and consulting for many years and whose sole livelihoods comes from the fitness industry. You’d think that at some point these folks would gravitate toward science to answer burning questions that naturally arise within them over the course of their careers.

We have an entire field of experts who speculate and offer advice, and yet they don’t possess the necessary skills to be effective or correct. Many times there’s research to support or refute what the experts are saying but the experts are unaware of it. Usually the answer to a particular hot topic/controversy in S&C could be easily determined by conducting a simple RCT, but the experts don’t know how to conduct a study, write up a study, or submit a study for peer-review. I’m definitely not saying that an expert can’t offer valuable insight without having a PhD. What I am saying is that experts would be far more effective if they better understood the scientific method, basic statistics, and evidence-based decision making. This applies mostly to the outspoken experts who veer outside their scope of expertise and seem to have an opinion on everything rather than the humble experts who stick to what they know and defer to other experts in matters not pertaining to their knowledge-base.

Lately I’ve been disenchanted with the field. I’ve personally challenged numerous experts to debates, several of which happened privately behind the scenes and therefore my readers are unaware of, and to date none of these individuals have accepted my challenges. Experts these days seem more interested in appearing right than actually being right. They’ll resort to all sorts of logical fallacies just to try to win an argument rather than considering the possibility that they’re wrong.

Alas, now there is hope, as evidenced by the fascinating, professional, highly-intellectual, and well-informed banter between my colleagues Menno Henselmans and Eric Helms.


Cliff notes: Menno believes that the research clearly shows no value in going over 1.8 grams of protein per kg of bodyweight per day, whereas Eric believes that research supports that there is indeed value in going higher depending on the circumstance and tends to recommend 1.8-2.8 grams of protein per kg of bodyweight per day. I’ve always recommended 1 gram per pound of bodyweight per day and I tend to go higher for myself, but I would love it if Menno’s advice accurately pertained to me since I find carbs and fat to be much tastier than protein in general. I appreciate how Eric pointed out individual differences in his retort, and I’m overwhelmingly impressed with Menno’s command of the research and statistical skills.

From left to right: Bret Contreras, Menno Henselmans, Alan Aragon, Eric Helms

From left to right: Bret Contreras, Menno Henselmans, Alan Aragon, Eric Helms

However, this article represents much more than optimal protein intakes. This article is what true S&C and sports nutrition is all about. It single-handedly restored some of my faith in our field, and I hope it sets a trend for how professionals go about improving understanding and conducting themselves in the future. Menno and Eric are the good guys, and I want my people to follow them. Bravo to you Menno and Eric, bravo!

To Follow Menno, click on these links:

Menno Website

Menno Facebook

Menno Personal Facebook

Menno Twitter

To follow Eric (and his 3DMJ team), click on these links:

Eric Website

Eric Facebook

Eric Personal Facebook

Eric Twitter

November Strength & Conditioning Research Questions

Hi fitness folks! Do you know the answer to the November S&C research review questions? If not, you ought to subscribe to our research review service. To subscribe, just click on the button below and follow the instructions…


Strength & Conditioning, Power and Hypertrophy

  1. Which improves sprinting performance more – vertical or horizontal jumps?
  2. Which improves sprinting performance more – plyometrics or resistance training?
  3. Can a short-distance, heavy sled tow improve sprint running performance after 12 minutes?
  4. Can repeated maximal power training improve repeated sprint ability?
  5. What is jumping interval training and can it improve rate of force development?
  6. Can functional HIIT simultaneously increase strength and fitness?
  7. Which improves sprinting performance more – horizontal or vertical power training?
  8. Does adding elastic bands to free weights improve strength gains?
  9. Can pneumatic bench press training improve free weight bench press 1RM?
  10. Is the leg press as good as the back squat for increasing jumping ability?
  11. Which improves squat 1RM most – block or weekly undulating periodization?
  12. Do drop sets produce better results than one set to failure?
  13. How does kettlebell HIIT compare with sprint interval cycling?
  14. What is the best warm up for different sports?


Biomechanics & motor control

  1. Is the force-velocity relationship linear during loaded jumping?
  2. Does the force-velocity relationship differ across groups of elite athletes?
  3. How should jump squats and push jerks be programmed to improve jumping ability?
  4. How do compression shorts affect vertical jump ability?
  5. How do coaching instructions affect drop jump biomechanics?
  6. Do the medial and lateral hamstrings display different muscle activity during sprinting?
  7. How long do increases in hamstring muscle fascicle length caused by eccentric training last?
  8. How fast are the first and second pull phases of the snatch in Olympic weightlifters?
  9. Does a pronated grip lead to more back muscle activity during an inverted row?
  10. Does the thickness of the push up bar affect shoulder muscle activity?
  11. Does using a TRX or wobble board for push ups affect shoulder muscle activity?
  12. Does hanging kettlebells on the barbell in the bench press increase muscle activity?
  13. How does lumbar extension angle affect hamstrings muscle activity?
  14. Are muscle strength and size related to eccentric leg stiffness during jump landings?


Anatomy, physiology & nutrition

  1. Which is best for weight loss – diet, exercise, or diet plus exercise?
  2. Does caloric restriction make muscles more efficient?
  3. Does insulin affect muscle protein synthesis or breakdown?
  4. Impaired insulin action in the human brain: causes and metabolic consequences
  5. Does taking steroids increase your risk of a ruptured tendon?
  6. Did endurance running really cause unique gluteus maximus development in humans?
  7. Does peripheral fatigue cause reductions in voluntary activation?
  8. How can we measure parasympathetic activity levels in athletes?
  9. Can your parasympathetic activity levels predict how much you gain from doing HIIT?
  10. Can cold water immersion cause faster parasympathetic reactivation after Rugby matches?


Physical therapy & rehabilitation

  1. Can the FMS predict injury in active populations?
  2. Can the FMS tests identify the presence of absence of dynamic stability?
  3. Can foam rolling the hip flexors improve hip and knee flexibility?
  4. Can foam rolling reduce pain in the tender spots in calf muscles?
  5. Do people with cam femoroacetabular impingement squat differently?
  6. Which type of lunge is best for the hip muscles and which is best for the knee muscles?
  7. What is the best way to improve the single-leg squat movement pattern?
  8. Is poor ankle dorsiflexion related to hip adduction and internal rotation in a step down test?
  9. How do physiotherapists rehabilitate patellar tendinopathy in practice?
  10. Which is better for improving scapulohumeral rhythm – the full-can or empty-can exercise?
  11. What speed maximizes the VMO to VL ratio during the wall squat?
  12. What hip rotation position maximizes gluteus medius muscle activity in the pelvic drop exercise?


To subscribe to our research review, click on the button below: