Lucas Hardie
@rangeofstrength
Followers
3,055
Following
52
Media
1,068
Statuses
2,357
Unconventional Methods for Strength & Flexibility.
Nova Scotia, Canada
Joined April 2020
Don't wanna be here?
Send us removal request.
Explore trending content on Musk Viewer
FOTFOT NEW SINGLE
• 384449 Tweets
#NHK_MUSICEXPO
• 340398 Tweets
Oprah
• 319928 Tweets
Gus Walz
• 224006 Tweets
الرائد
• 220220 Tweets
El TSJ
• 185962 Tweets
sabrina
• 98867 Tweets
Merino
• 62544 Tweets
Barron
• 60727 Tweets
Golpe de Estado
• 58163 Tweets
Tribunal Supremo de Justicia
• 55565 Tweets
Tribunal Supremo de Venezuela
• 51294 Tweets
A'TIN ANG PANALO
• 48013 Tweets
#BackToBackBillboardFanArmy
• 44273 Tweets
Eagles
• 40755 Tweets
Yale
• 34957 Tweets
#MAPATHEFIRSTTAKE
• 33013 Tweets
#النصر_الرايد
• 29198 Tweets
Commanders
• 24660 Tweets
Ann Coulter
• 24514 Tweets
Dotson
• 21941 Tweets
#KademeAcilYasalaşsın
• 18913 Tweets
Kavkaz
• 18247 Tweets
Aaron Judge
• 15526 Tweets
Sekou Kone
• 13665 Tweets
Milito
• 13087 Tweets
Baldwin
• 12085 Tweets
Jermaine Jenas
• 11877 Tweets
Pinned Tweet
“DoNT StReTCh!”
Ok?
What type of stretching?!
• Loaded?
• Isometric?
• Dynamic?
• Passive?
To be honest, I haven’t come across a single person who wanted to improve their flexibility that didn’t, at some point, find value in all of these.
2
13
146
All the athletes back then routinely finished every workout with 100 reps of seated or standing twists.
Why did we stop?!
13
34
642
Watch this if your ankle mobility sucks!
Just because you can’t keep your feet flat when you squat doesn’t mean you shouldn’t spend time there.
Performing calf raises will further develop the flexibility of the achilles as well as strengthen the feet and calves.
3
15
243
Jefferson Curls are for everyone.
You just need to tailor to the individual's level.
Here are some variations I've used over the years and their benefits.
Hope it helps.
8
18
230
3x Olympic Gold Medalist, Aleksandr Karelin sending his rows through the ceiling.
Time and time again, the legendary champions exhibit a trait of defying conventional standards in their pursuit of excellence.
15
20
218
Your spine moves both ways!
I’ve been using this exercise for years to help teach people how to progressively move into extension with a spine focus.
Peel the body away from the wall one vertebrae at a time and stay within a comfortable ROM.
4
16
187
Spine sequencing from sissy squat transition to bridge.
You are as old as your spine.
Moving better in my 40s than I did in my 20s.
Lets go! 🔥
4
10
175
Old time practitioners were striving to help people improve their range of movement and connection with their bodies.
Exploring these techniques through a modern day lens has served me well as a coach on the same mission.
Here are 8 Techniques
1. Half Neck Bridge
2
10
173
The Nonconformist KB Swing. 💀
Nice hip shift and torso rotation work on these.
3
11
168
Overlooked because it's just easier to tell someone it's unsafe than to expose your vulnerabilities and spend time building them up.
6
9
166
Loaded Childs Pose
Nice way to finish yesterday’s session
• Lengthening out the spine
• Opening up the posterior chain
3
10
160
The case for the pullover and how I use it
The whole debate on what muscles are optimized in a pullover is actually silly when you consider what the movement entails.
17
9
139
Lateral Pullovers provide one of the most unique lines for rear delt, teres major, and lat work.
Great option for improving overhead mobility and addressing range that never gets trained!
2
11
137
To be less like Gollum, train spinal extension 🌋
Repost • IG daryl__yap
Some much needed spine extending after a tonne of jiujitsu guard playing and video editting crouched over my laptop like Gollum.
⠀
🔸️Swiss Ball Bends
🔸️Extended Russian Situps
from
@rangeofstrength
1
12
127
Nothing and I mean absolutely nothing releases my pecs better than the Barbell Inlocate Rollout.
These are especially useful after the long haul flights!
4
8
126
Insane display of rotational and all round strength 🤯
Repost • IG travel_liftstones_repeat Clare Glens Stone, Aka, John Coffey Stone. 403 Lbs/183 Kgs
11
6
126
If front splits OR just simply improving your lower body flexibility is on your radar then I highly recommend considering these two things.
Shoutout to
@syattfitness
and IG • valbrown_ for their recent breakthroughs.
3
5
117
The game changed for me when I realized this.
Countless hours wasted on silly mobilization exercises and positions I couldn't even get into.
I wish I came to these conclusions sooner, but at least now I'm able to share better methods to get there.
2
12
111
Snake Pullups
My friend
@austinjochum
shared this hanging back bend variation a couple weeks ago.
Nice way to explore strength in the stretch!
3
12
108
Your core was built to move, so don’t limit yourself to planks and anti-movement exercises
Cover all bases with this checklist!
💀Side Bends
💀Full ROM Situps
💀Rotation
💀Back Bends
The 2 Day Abs & Torso Protocol is live on the app
Link in profile if you need further support
1
15
101
Completely avoiding medial knee travel just doesn’t make sense.
The body will adapt to the stressors we place upon it so when it does happen (especially unexpectedly) we’ll be in a much better place if we’ve performed some graded exposure overtime.
1
7
93
10 Things For Shoulder & Spine. 💀
MEGA THREAD
Bookmark for later 👇🏼 Video Demos Below
1. Ahrens Press (Look up Chuck Ahrens)
1
9
92
The wall and I have established a strong relationship over the past decade when it comes to training my spine. 💀
1
4
87
This exercise has all the goods. 👌🏼
Repost • IG trainingmaniac23
Simple but effective drill for javelinthrowers and fast bowlers.
3
8
83
Avoiding all lower back stressors is not the solution to lower back pain.
Building a titanium lower back that can lift and bend hasn't let me down for the past decade and I plan on keeping it that way well into old age.
Here's my strategy...
2
6
86
Stretching is a starting point for something greater.
Heavy squats take a toll on the knees BUT instead of relying on supportive equipment or stopping altogether, I chose to begin safely exposing myself to vulnerable positions through static stretching.
3
5
85
Loaded Cobra
Isolating the end range of back extension with exercises like traditional Cobra Pose is a great way to build true expression of lumbar extension strength.
2
6
80
Javelin Thrower Stretch.
I’m not a thrower but training this shape has so much to offer.
0
3
76
No.1 Exercise for Developing Pancake Splits
The Resisted Reach
Demonstrated by Paul Watson at one of our ROS workshops
Notes Below 👇🏼
2
8
73
Overhead Pancake Good Mornings Are Elite!
There aren't a lot of movements that showcase the lower and upper body flexibility coming together like this one.
Great development for weightlifters in snatch positions or anyone looking to own their strength through big ROM!
3
5
67
Of all the extreme snatch variations Klokov has used, the muscle snatch from a deep squat (also known as the Klokov Raise) might be the most genius!
2
6
64
Nothing and I mean absolutely nothing releases my pecs better than the Barbell Inlocate Rollout.
Gymnasts perform this range most commonly from hanging but the barbell rollout gives a much more accessible setup to manage.
2
7
64
People like to say
"Stretching is useless without strength"
But what if you look at stretching as an intervention FOR strength?
Let me explain...
2
6
62
Just because you’re jacked doesn’t mean you can’t be flexible 💪
Repost• IG andrewjacked Easing out stiff hips post leg workout
Yesszziirrr !!!
3
5
61
Flexible people don’t lift heavy…
Strong people don’t work on their flexibility…
The narrative that you can’t have both is based primarily off this NOT from people actually doing both.
2
2
59
Do you use weighted stretching in your training?
Here's how to add weight effectively.
2
1
61
Big abs are strong abs and if you want strong abs then train your mid section through full range of motion.
Crossfit athletes are a prime example of this.
Using only partial range or core stability exercise limits function.
2
9
56
Racing-dive Lat Pulls Love this variation from Vince Gironda’s “Unleashing the Wild Physique”.
Great way to accentuate the stretch on low rows.
0
2
51
A message to my younger self, who once thought flexibility was useless. 👇🏻
1
4
48
These 4 things were essential on my journey to developing a Van Damme Split.
Paired with effort and consistency over time, they are foolproof.
3
6
48
People say "odd lifts" are just ego lifts...
But thats the exact OPPOSITE reason they peaked my interest
They exposed all my weaknesses!
10 Deadlift variations I've used to build my strongest raw deadlift to date.
1. Reeves Deadlift
4
0
47
Improving hip internal rotation can help you squat deeper, but we don't want to get stuck in an endless cycle of corrective exercises.
Simply reconsidering your cues and execution can make a significant difference.
2 things helped me the most:
3
7
47
Member Spotlight - Mercedes
Training the spine to be strong in extension can help for more than just improving back bridges 🔥
Repost• IG modusathletica
1
8
45
Strengthening through full ROM will prepare you for your sport when you need to access your outer most ranges.
Repost • IG romain_katchavenda
👉🏼 Zercher Deadlifts
👉🏼 Deep Push Ups
👉🏼 Upright Kettlebell Rows
👉🏼 Seal Row
👉🏼 Weighted Neck Bridges
0
7
44
I was inspired to bring out my "Open Shoulder Trainer" today.
This tool is commonly used in gymnastics to help keep the shoulders open when leaning new skills like the handstand but it can also be helpful for better end range strength on the closing side of shoulder flexion.
1
3
45
When
@schwarzenegger
tells you to do full ROM on every exercise, you listen!
Great finisher for an upper body session
3
3
41
PSA: You probably need more weight than you think.
Let me know if this helps.
0
1
39
Flexibility for Lifting by Charles A. Smith(1951)
1. Shoulder Loosening: 3x30 reps
1
5
37
Pushing the boundaries of neck strength with these flips 🔥💪
7
5
38
Arman Tsarukyan is the number one ranked UFC lightweight, and it's no surprise to me that his team is taking the initiative to prioritize this type of restorative work between hard sessions.
1
1
36
Unique setup to open the split used during the silver era period (1940-1960s)
1
2
36
Has anyone ever told you training calves more intently will carry over to improvements in your ankle flexibility?
Give this a try next time you train them
SSB Calf Raise w/Slantboard: 3x8-10r
*Hold stretch position for 3 count.
3
1
33
8 Unconventional exercises that keep me squatting raw in my 40s
... Living the last 20 years without an ACL
2
1
35
If you’re not using extended pauses to improve your squat depth, you should.
Most people don't view the squat as a loaded stretch but with the right application we can leverage quality time spent here to improve depth.
Starting Sets & Reps below
1
3
34
Barbell Zottman Curl. 💀
These feel great. Big time stretch through pronation/supination. Biceps were cramping nicely.
1
2
33
Off season check in with Daniel Sprong - Hockey player for the Detroit Red Wings
The Jefferson Curl is moving like butter now and he is touching his toes with minimum warmup.
Feeling good on and off the ice as work capacity increases in other areas just as planned. 🤝
0
3
33
There's Always More Range to Uncover
Creating a deficit is a great way to advance the stretch in the cossack squat but it is also beneficial for people who struggle to find the stretch due to lack of ROM in the working leg.
1
3
33
Perfect form deadlifts should be complimented with perfect form rounded back lifts.
It's about controlled exposure and developing strength in the posterior chain through its full range potential.
Life happens outside of mid range.
3
2
30
3 things you need to do if you want to make flexibility gains
1. Master the CRAC method
2. Apply The Rule of 30
3. Progressive Overload
Full details below 👇🏼
3
5
30
Watch this if your ankle mobility sucks!
Just because you can’t keep your feet flat when you squat doesn’t mean you shouldn’t spend time there.
Performing calf raises will further develop the flexibility of the achilles as well as strengthen the feet and calves.
1
3
29
“Best Kept Secrets For Building Range And Size”
Is live on YouTube and all major podcast platforms!
Including a deep dive into Werner Gunthors Olympic Training Regime and my own personal training methods
1
3
27
From the bottom of our range seeking hearts…
#respect
Repost • IG bboykilo
Some things I do most days
2
1
28
Bird dogs and dead bugs not fixing your back pain?
There is a huge gap in using basic core exercises like this and compound exercises to establish a strong core.
1
0
27
It's important that when working folding shapes, the action of moving downward be complemented by inward motion.
Reverse Cable Pulls are a great way to feel this as demonstrated here with a Standing Pancake.
3
1
26
My shoulders started feeling a lot better over the years when I stopped worrying about the perfect angles and started embracing them all.
I like elbow flared pressing for the different stretch stim it gives me for internal rotation and more towards the clavicular fibers.
2
0
27
The Thomas Kurz Horse Stance Technique
Setting the pelvis in an anterior tilt helps better navigate hip impingement as the legs get wider which will also carry over much better to the development of splits for the average person.
1
1
26
Piper Squats are back this training block.
Fun variation that forces you into more hip dominant positioning.
It’s like a low bar Zercher. 💀
1
1
25
Here’s a list of things I prioritize in my own training and when helping others build strong resilient shoulders
How many boxes do you check?
What can you do more of?
3
1
24
Diagonal Pullovers.
I've been testing out this Back Bench for an old friend
@kneesovertoesguy
and I'm loving the freedom of movement it's been giving me.
2
2
25
All good ideas are crazy until people start getting results.
I was hesitant to commit to aggressive tempo and extended pause work years ago but more than anything I wanted buttery hips and technique I was proud of.
2
2
24
The reason people don't stick with flexibility training is that they don't have clearly defined, measurable outcomes.
Below I'll share my 3 favourite beginner benchmarks for lower body and why!
1
2
25
The fountain of youth for the upper body lies in restoring your ability to brachiate.
Begin by accumulating time in passive and active static hangs, then practice bringing the two together with swinging variations like the one shown here.
0
0
25
Add some flare to your cable rows and flex your spine.
Helps get more stretch from the whole back while encouraging movement from the scapula and thoracic.
2
1
24
It's important to keep an open-mind on splits flexibility and it's potential benefits to sports performance
The right application teaches you how to safely train your flexibility and gives you measurable outcomes.
Split your legs friends!
0
0
23
Before CGI we had Jackie Chan.
This is seriously one of the most impressive displays of strength and flexibility.
Repost • IG marjinall___
0
2
24
Elevating the feet in back bridge is like elevating your heels in the squat.
It allows you to train from higher quality positions and gain a better understanding of the task we’re trying to accomplish.
0
2
24
The reason people don't stick with flexibility training is that they don't have clearly defined, measurable outcomes.
Use these 6 Flexibility Benchmarks for better results!
1
6
23
Can we stop prescribing “Wall Slides” to people with poor shoulder flexibility? 😅
It does nothing but discourage them.
What they need more is loaded stretching strategies that assist them into the stretch.
Pair it with...
1
2
23
3 Key insights from flexibility training
Keep these in mind when setting your flexibility goals 👇🏻
1
2
22
Traversing parallel bars with ease the way they did in vintage phys ed clips doesn't have to be a thing of the past.
This is also a great way to compliment basic shoulder functions like hanging.
2
1
22
There's Always More Range to Uncover
Creating a deficit is a great way to advance the stretch in the cossack squat but it is also beneficial for people who struggle to find the stretch due to lack of ROM in the working leg.
1
4
23
How does flexibility impact weightlifting performance
Training flexibility doesn’t always need to be about hitting crazy positions,
It can also be used as a tool to increase your lifting performance.
1
1
23
Hard to believe there was a time when athletes were told to avoid weight training because it would make them tight and immobile.
That was until John Grimek hit the scene.
3
2
23
When members know how to put a smile on my face!
“Yes I am using the squat rack” 😂
IG Stevenboothjj
2
1
20
Weighted Pike Shoulder Extension.
Testing my ROM with 25lbs Axle Bar.
0
2
22
The Oldfield Front Squat was Brian Oldfields go to in the 70s while training for his world record shotput throw of 75ft.
Using a heel wedge and sliding the bar against the rack helps overload the quads while reducing technical fatigue.
2
4
22
Zercher Talk with IG • blendedathletics
There's something special about driving the ego on a heavy zercher BUT here are two other reasons I would use it;
1
5
22