www.synergy-athletics.com *CLICK CLICK Bulgararian sand bags are an effective conditioning and training tool. The Bag strengthens and increases - muscular endurance of your grip, - wrists, - arms, - shoulders, - back, - legs, - rotational muscles, - core musculature, - coordination, - proprioception and overall shoulder and joint mobility. Homemade strength training equipment such as sandbags, bulgarian bags were used by wrestlers and combat athletes long before the invention of the iron barbell. Bulgarian Training Bags are also effective for losing fat and increasing your cardio. Most, if not all, of the exercises that can be performed with Kettlebells, dumbbells or barbells can be performed with the Bulgarian Training Bag. Athletes of every sport can benefit from the unique training techniques and solutions, which can be offered by training with these training Bags. - Joe Hashey, CSCS - Keywords: how to make a bulgarian bag, how to make a sandbag, homemade sandbag, homemade bulgarian bag, mma conditioning, wrestler workout, core strength exercise, grip training, lose fat fast, lose fat build muscle, lose fat

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**FREE STUFF** www.synergy-athletics.com "Bow and arrow presses" (the term I use in the Bull Strength Manual ), is a killer secondary exercise for an upper body muscle building workout. The term "bow and arrow" (I'm sure there are other phrases) is used to describe holding one arm fixed while drawing the other arm back. This requires a great deal of stabilization through the core and targeted muscle group. bow-and-arrow Here's why it works: 1. Increased Stabilization 2. Addition of a rare unilateral UPPER body exercise. 3. Increase Time Under Tension* *Now I'm not referring to the time under tension program that was popularized by Charles Poliquin. I'm simply referring to the duration of muscle activation during a set. For example, perform a set of 8 reps of normal dumbbell flat bench press and time yourself. Next, perform it "bow and arrow style" below and time it (video below). Which set had your muscles firing longer? Time under tension (or TUT) can be used effectively in a training program and should be one of many added considerations when developing your programs. TUT and Bow and Arrow Presses EOW #8 Keep in mind I recommend this as a secondary/accessory exercises and not to take the place of your primary movement. Work it in and check your results! - Joe Hashey, CSCS - PS. If you still don't have the manual that kicked off Synergy Athletics, check out htttp://www.BULLSTRENGTH.com

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www.synergy-athletics.com - John and I returned to Colgate where we went to school and played football. The weight room has been redone since our days and it looks awesome! Thanks for having us Rusty! NEW BULL STRENGTH MANUAL - http Joe Hashey, CSCS Keywords: deadlift, squat, colgate university, prowler, strength and conditioning, hamstring exercise, reverse hyper, stability, db clean, dumbbell snatch, chain exercise, college football workout, college basketball workout

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www.synergy-athletics.com- This time we had a tire, a rope, some chain, a log, and a SUV and had to get creative. None of us have tried these events before, but we had a great time with the first week of good weather (not to mention a quality workout). Comments set to "approve" so there isn't any potty mouths posting for kids to read. http

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www.synergy-athletics.com - Romanian Deadlift execise and lift is a great way to develop the posterior chain - glutes and hamstrings primarily. Form video courtesy of a former D-1 strength and conditioning coach. Very good form video provided by www.synergy-athletics.com. - J. Hashey, CSCS - Keywords Romanian deadlift form, RDL Form, RDL, Romanian deadlift, football exercise, strength training, Romanian deadlift tutorial, RDL tutorial, free weight, RDL demo, Romanian deadlift demonstration

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www.synergy-athletics.com - Just recently we have been incorporating more grip training into our programs. After going to Colgate University for a training day, my brother wanted to have a grip hour. Of course you can't say know when you get called out. Here is some clips of the various exercises. Some of the exercises are classics, some we tried to innovate. Obviously there are some kinks to work out, but I wanted to put this video out to hopefully get some more people to post their grip ideas! *Note many of the more serious grip work came from the Diesel Crew. We did most of the messing around! NEW BULL STRENGTH MANUAL - http -J. HASHEY, CSCS- Keywords: grip training, grip exercise, dynamic strength, forearm exercise, crushing strength, shotput, plate pinch, dime pinch, hub lift, coordination, football exercise, tackling strength

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**FREE WEBINAR INVITE** www.musclewebinar.com Pro strongman and trainer Elliott Hulse sharing some of his experiences with us. Elliott, along with Mike Westerdal of Critical Bench created the Lean Hybrid Muscle program. Trying to gain muscle AND lose belly / body fat? Check out there...

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FREE WORKOUTS: www.synergy-athletics.com Training and working out SHOULD BE FUN. Here's some clips of everyone enjoying themselves, getting strong, AND enjoying it at Synergy. - Joe Hashey, CSCS - MUSIC used with permission from The Last Good Year workout "how to workout" gym "binghamton gym" "athlete training" "athlete workout"

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www.synergy-athletics.com - I shot this video for a guest blog post about ankle injuries and basketball players. These rehab and prehap techniques will also be beneficial for runners or other athletes that suffer from shin splints. Thanks for watching! This will also help athletes that sprain ankles. Joe Hashey, CSCS Keywords foot health, shin splint, shin splints treatment, basketball health, sprained ankle, ankle sprain treatment, ankle health, prehabilitation, rehabilitation, self myfascial release,

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**BEST WORKOUT ARTICLES** www.synergy-athletics.com Thick rope climbers are great for hand strength, back strength, and biceps. This exercise is a great exercise that can be made for any athletes - in the video a few of our serious female athletes are getting after the exercise! - Joe Hashey, CSCS Keywords back workout, rope training, battling rope, rope climbing, girl workout, female workout, athlete training, athlete workout

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**MORE INFO** www.synergy-athletics.com MANUAL www.bullstrength.com Want to build leg lower body explosiveness and strength? Activate your leg muscles by using squats then move right to the dynamic explosive jumping exercises. SUBSCRIBE FOR MORE! - Joe Hashey, CSCS - KEYWORDS: leg strength,how to build leg muscle, how to get explosive, explosiveness, leg exercises

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www.synergy-athletics.com - Every athlete needs a proper workout and exercise routine. A great home workout piece of equipment is the sledge hammer. Most lifters don't understand that the sledge hammer can be used for multiple exercises. Here are the top three movements: 1. Finger...

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www.synergy-athletics.com - Training on a budget volume I from Synergy Athletics. This will hit your core, lower body, shoulders, and grip. Try this chop circuit out and send us your video! Thanks for viewing. Joe Hashey, CSCS Want a manual full of this stuff?!? http Keywords: core strength, core training, core strength training, core workout, core secrets, ab exercise, ab training, abdominal, football exercise, baseball exercise, basketball training, budget training

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www.synergy-athletics.com - NEW EXCLUSIVE VIDEOS Proper hang clean form described and shown by former Division I Strength and Conditioning Coach. The hang clean is a great lift to develop explosive strength. Courtesy of Synergy Athletics, http - J. HASHEY, CSCS - Keywords: Hang Clean, Hang clean form, hang clean tutorial, olympic lift, training, football workout, basketball training, baseball exercise, explosive exercise, clean form, clean demo, vertical jump exercise,

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**FREE STUFF** www.synergy-athletics.com DONE FOR YOU WORKOUTS www.bullstrength.com Thick rope training builds big muscle on the hands, forearms and upper back. Shown in the video is thick rope climbing, suicide back climbers, rope rows, and some more exercises. Muscles targeted Grip, back, core, biceps, - Joe Hashey, CSCS - Keywords: biceps workout, core workout, thick rope, rope battling, back exercise, biceps exercise, abs workout

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2 FREE E books 1 FREE Video - synergy-athletics.com Get your muscle building bonuses NOW! WEBSITE: www.synergy-athletics.com Bull Strength Football PREP MANUAL IS LIVE FOR THE NEXT 24 hrs! The manual is 11 complete weeks of strength training workouts created by the professional certified...

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**FREE WORKOUT GIFTS** www.synergy-athletics.com We had a weekend group come in for an extra workout. I jumped in with the high school football players and a few MMA guys. Check out the sledgehammer exercise as well as some dynamic/static/dynamic/static/dynamic exercise circuits. - Joe Hashey, CSCS -

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www.synergy-athletics.com - I went down to NJ with the Diesel Crew and we had a great strength gathering at John Alvinos. We started fairly structured with the floor press, and it soon switched to some great feats of strength. Stay tuned for those, coming up soon in my next videos! - Joe Hashey, CSCS - Synergy Athletics http Keywords: floor press, bench lockout, lockout strength, improve lockout, increase bench press, bench pressing, bench routine, strength exercise, Synergy athletics

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www.synergy-athletics.com At the gym, eveyone has their own opinion on proper squat form. Here is the form video from a Division I Strength Coach. Yes the plates are clear plastic for form and tutorial videos. Not the athlete pushing their hips back and maintaing a straight bar path during the squat exercse. - Joe Hashey, CSCS - Keywords Squat form, synergy athletics, football training, lifting tutorial, olympic lift, squat tutorial, squat demo, football exercise, strong squat, big squat,

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FACEBOOK VIDEO: www.facebook.com Exercise of the week: Build back strength with chin ups and isometric towel holds. It is a cheap way to add a grip strength component to two common exercises. Try out and post your thoughts! - Joe Hashey, CSCS - Keywords: back strength, back exercise, back workout, grip strength, towel workout

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**48 HOUR FOOTBALL PREP MANUAL SALE** synergy-athletics.com WEBSITE: www.synergy-athletics.com I couldn't have been more proud of their hard work and buying into my strength program. It is comical that people immediately point to cheating when they get dominated in strength. It...

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**FREE TIPS** www.synergy-athletics.com FULL BOOK www.powerfulmusclerecovery.com Knee pain was a big part of my life. Early during college football I had multiple surguries (scopes and alignment surgeries) that left me week and even in more pain. I firmly belive that this would...

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FULL EXPLANATION: www.synergy-athletics.com YOUR STRENGTH MANUAL: www.bullstrength.com First, a BIG thank you to everyone that commented on the previous post! You really came through with some cool workout challenges. Now on to the Dirty Dozen. This is more a method than it is just one...

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FREE WORKOUT ADVICE: www.synergy-athletics.com I found this old video when I was cleaning out my camera. After lax season, we were doing some bench press strength testing with Jake. He was able to get 315 x 3. He also ended up maxing 345 the following week. - Joe Hashey, CSCS - Keywords bench press, high school bench press, high school football workout, football bench press, hs bench press, soph bench press

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FREE WORKOUT STUFF: www.synergy-athletics.com STRONG MANUAL www.bullstrength.com We had an awesome time down at the Underground Gym in New Jersey for a charity lifting contest. Thanks to Zach Even Esh for his hospitality and organizing a cool event! Joe Hashey, CSCS

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HOW TO TRAIN BASEBALL PLAYERS: www.synergy-athletics.com article up Monday. Baseball training and workout, focus on upper body explosiveness then secondary exercises including pull ups, sledge hammer swings, sledge deceleration swings, dummbell row, and face pull to scarecrow exercise complex. - Joe Hashey, CSCS - baseball workout, how to train baseball, how to train baseball players, increase swing speed, increase bat speed, baseball training, baseball strength, baseball explosiveness, endwell ny gym, binghamton gym

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www.synergy-athletics.com Here are some clips from my trip to Ohio with the guys from the Diesel Crew. Our first stop on Friday was a squat primary day at Westside Barbell with Louie Simmons. Louie still has it! Throwing around weight with the "young guys." Thanks to Louie for having us, and AJ Roberts for showing us the ropes. Much appreciated. Later that day we headed over to Elite's compound, and they were squatting as well! Joe Hashey, CSCS Keywords squat workout, dead lift, westside barbell, louie simmons, aj roberts, power band, monolift, lower body , leg exercise, lower body training, dynamic effort, max effort

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www.synergy-athletics.com - Cem Eren trains some of the top fighters in the world and he demonstrates some of his push up variations. These are some crazy push ups, using full body explosive strength ( via plyometrics ). These push up videos are from our strength gathering at John Alvino's training facility. Want some more amazing training - better check Bull Strength - http Joe Hashey, CSCS - Synergy Athletics Keywords: push up, pushup variation , plyometric pushup, synergy athletics, upper body, chest strength, perfect push up, push workout, dynamic upper. dynamic push up,

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**MORE WORKOUTS** www.synergy-athletics.com WORKOUT BOOK http Looking for an exercise shoulder complex that can both build shoulders AND keep them healthy / pain free? Perform 3 sets of 12 single arm dumbbell military press, 12 iso hold dumbbell power cleans, and 3 retracted single arm should Y s. Not only will you be neurologically developing the ability to disassociate movement in one shoulder to the other, but you will also be developing core strength due to the un-even loading. Get it done and post what workout / exercise topic you want covered next week! - Joe Hashey, CSCS - Keywords: shoulder exercise, healthy shoulder, shoulder pain, fix shoulder pain, bullet proof shoulders, shoulder strength, shoulder workout, shoulder workout complex

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www.synergy-athletics.com - Getting after dynamic effort lower body training. Sandbags, kegs, deadlifts, and many more exercises were all fair game! Hit the quads, glutes, and hamstrings with some creative banded deadlifts, core training, keg and sandbag pull throughs. (Posterior chain) Former NFL Tight End and soon to be Synergy Athletics trainer, John F., stopped by to hit a DE Lower Body day. The for more in depth training advice visit us -J. Hashey, CSCS - Keywords: deadlift, band deadlift, core training, slosh pipe, strength training, power development, Dynamic effort, sandbag exercise, sandbag pull throughs, keg pull throughs, keg exercises, slosh pipe exercise, vertical jump

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**JOIN US** www.synergy-athletics.com Rob Williams demonstrates a speed development exercise that will help your body be explosive in a straight line. Note the proper shin angle and the toe pulled up during the exercise. Attempt to land softly and repeat for 3-6 reps. - Joe Hashey, CSCS - Keywords: rob williams, speed training, get faster, how to get fast, how to get faster, speed workout, running speed, sprint faster, run fast, run faster, how to run faster, speed exercise, speed workout

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WEBSITE: www.synergy-athletics.com MANUAL www.bullstrength.com The glutes and hamstrings of an athlete are often underdeveloped. Here is an exercise to help get your athletes fast and strong without running every single day. Give the squat thrust rdl's a shot! Speed and acceleration improvement does not happen by accident! Make sure you include these in a proper strength and exercise program. - Joe Hashey, CSCS - Keywords glute, hamstring, speed, get faster, how to get faster, increase speed, improve speed, glute strength, hamstring strength, posterior chain, ghr, ghd, strength and conditioning

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www.synergy-athletics.com - Here are some more clips from our trip out to Ohio. Smitty and I squatted at Westside that morning, only to go over to Elite where they were squatting again. Its tough to turn down that opportunity! Dave brought out Elitefts, spider bar and off we went. Like Louie Simmons, Dave Tate was helpful with giving tips and intense in his workout. Check us out at - http - Joe Hashey, CSCS - Keywords: elitefts, elite, dave tate, synergy athletics, box squat, box squat form, spider bar, louie simmons, westside barbell, leg exercises, leg workout, lower body workout

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www.synergy-athletics.com - These heavy mace swings were a serious exercise! Jedd Johnson loaded up the mace until it was nearly full of shot. It really hits the shoulders, back, and core. http - Joe Hashey, CSCS - Keywords: mace, macebell, mace swings, core exercise, core training, shoulder exercise, shoulder rehab, shoulder strength, back exercise, grip strength, synergy athletics, jedd johnson

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FULL POST: www.synergy-athletics.com Foot and lower leg pain / discomfort fixes are few and far between. However 80% of people will suffer foot pain at some point in their life (1). On top of that, Yahoo Finance states that the shoe industry generates 57 BILLION dollars in sales...

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www.synergy-athletics.com - Cem demonstrates some explosive single bar exercises plus some rotational variations. The movements are dynamic and can be set up in any power rack for any style of lifter or athlete. Give these a try in your training and lifting program for gains and restoration! - Joe Hashey, CSCS - http Keywords: explosive exercise, mma exercise, mma training, ufc training, dynamic exercise, barbell exercise, mma conditioning, athlete training, work capacity, exercise circuit, olympic lifting, synergy athletics

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www.synergy-athletics.com - A bunch of players from a local high school football team participating in a strongman contest and bbq. Most of the athletes here are 8-10th graders. Events included tire flip, keg thoss, medley, and farmers walk. They all came together and did some impressive work! Good luck in your football season. Joe Hashey, CSCS www.synergy-athletics.com

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WEBSITE GUESSES: www.synergy-athletics.com MANUAL www.bullstrengthconditioning.com So what does a random 2 liter bottle have to do with deadlifting? Actually, if you are one of the people that read the description, I'll give you another hint - it should help out all lower body workouts - I just chose dead lift because that's what we tested. Use this tool to increase your dead lift, squat, and any other lower body exercise! - Joe Hashey, CSCS - Guess now at http Keywords: joe hashey, bull strength, bull strength conditioning, increase dead lift, how to increase squat

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WEBSITE: www.synergy-athletics.com ORIGINAL POST synergy-athletics.com STRENGTH MANUAL: www.bullstrength.com I have been working on a new training project that will answer everyone's questions about thick rope, where to get it, and what to do with it...Well the project isn't complete yet, but I did have time this weekend to get a quick video together. Rope Training Benefits * Challenging * Involves serious hand strength * Requires stability * Versatile / Transportable * Enjoyable New Thick Rope Training Video More on rope training in a few weeks! - Joe Hashey, CSCS - Keywords: thick rope training, rope workout, where to get rope, thick rope pull up, thick rope exercise

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www.synergy-athletics.com Train hard, recover hard. Shoulder issues often prevent athletes from performing and training up to their ability levels. Here is a massage technique to help fix these issues and keep lifters feeling good. I usually perform 1-3 minutes of self myofascial release on each shoulder. - Joe Hashey, CSCS PS. I did just add some great bonuses to the Synergy Athletics Free Newsletter. Stop by and pick those up! Keywords shoulder, rehab, prehab, rehabilitaiton, prehabilitation, myofascial release, ART, soft tissue, muscle building, athlete training, shoulder rehab, shoulder rehabilitation, shoulder prehabilitation

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www.synergy-athletics.com - We created this exercise to make the standard wrist roller much more challenging. The weight really does not matter as long as its under your bodyweight, but I would stick with the smaller weights (so you don't catch yourself on the way up!). - Joe Hashey, CSCS - http Keywords: grip strength, forarm exercise, wrist roller, hanging wrist roller, strong hands, hand strength, grip exercise, forearm exercise, grip workout

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www.synergy-athletics.com Here is a few clips from a finishing exercise. Most of the athletes did go on to make it down and back. It was at the end of an inseason upper body training day, and it was competitive and enjoyable. The athletes got some much needed grip work in, as well as "played" with the ropes. Thanks for viewing, subscribe for more videos coming up! Joe Hashey, CSCS Keywords rope training, rope climbing, parallel bar, grip exercise, forearm exercise, pull up, upper back strength, increase your pull ups, improve your pull up,

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WEBSITE: www.synergy-athletics.com MANUAL Sorry for the camera change, but I had to get this video done in short notice! You all dominated the "likes" on the last video, faster than I thought, so I had to get the second vertical jump video for you. Form tip 1: Use the stretch shortening cycle to maximize vertical and broad jump. Jumping form tip #2: Use proper arm angle and momentum to propel and guide your jumps. Get it done! - Joe Hashey, CSCS - Keywords: vertical jump, vertical jump tips, how to jump higher, how to jump, increase jump, increase vertical jump, increase broad jump

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FULL ARTICLE AND BENCH TIPS: www.synergy-athletics.com SYNERGY SEMINAR: www.synergy-athletics.com COME TRAIN AT OUR GYM! Check out the article for a few tips on how to increase bench press and strength while losing weight. Nutrition guidelines are provided as well as exercise instructions and tips. - Joe Hashey, CSCS

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**REAL WORKOUTS** www.synergy-athletics.com MANAUL www.bullstrengthconditioning.com Public Service Announcement #1 No curling in the squat rack. We have some really weird things going on in gyms around the country. What else should we provide a public service to gyms everywhere and make another video about? Comment with your workout / PSA requests! Video Effects used with permission from Detonation Films. - Joe Hashey, CSCS - Keywords: curling in the squat rack, no curling, biceps curls, bicep curls, squat rack curls, no curls in rack, funny workout, workout fail, workout accident

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**FREE VIDEOS*** www.synergy-athletics.com MANUAL: www.bullstrength.com There aren't a whole lot of triceps exercises that I find useful. Movements such as kick backs are too much isolation for my needs. In this video you will see a hybrid sphinx push-up, followed by body weight skull crusher ladders. During the push up, the elbows should be kept tight to the body and the hands at the shoulders or in front. If you have healthy elbows, the further back your hands, the greater the triceps stretch (to a point). Mess around with different hand placements - shoulders, just out side your head, or anywhere in between to find what works for you. Triceps Ladder Benefits * Builds tricep muscles * Activates the chest and shoulder muscles * Incorporates core strength Perform 3-5 sets of the reps explained in the video

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www.synergy-athletics.com - Power Pressing against bands is great for shoulder stability, lockout strength, and improved control over the deceleration (the band is pulling the weight down). NEW BULL STRENGTH MANUAL - www.bullstrength.com J. Hashey, CSCS Keywords power press, power bands, workout, strength training, military press, press lockout, shoulder strength, stabilty, deceleration, strongman, powerlifting, push jerk

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**WORKOUTS** www.synergy-athletics.com FULL #1 MANUAL www.powerfulmusclerecovery.com Essential shoulder mobility and strength week rolls on! First I show a "tea cup" mobility exercise seen from Steve Cotter. Great for gaining full range of motion in the shoulder before exercise. Next Rob Williams shows a side lying shoulder mobility exercise to handcuff. Perform each shoulder exercise 5-6 reps before a full workout or training session. Rob's channel www.youtube.com Stay STroNg, Joe Hashey, CSCS Keywords: shoulder exercise, shoulder mobility, shoulder drill, shoulder movement, shoulder health, shoulder warm up, shoulder strength

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**GET FREE STUFF** www.synergy-athletics.com STRONG: www.bullstrength.com Our gym intern finishes up his time with us by hitting a pr in the squat at below 190 lbs. Thanks to Aarron I've been able to get up a lot more youtube videos over the last two months - hopefully out next intern will be just as good! - Joe Hashey, CSCS - Keywords squat, 500 lb squat, leg workout, small squat, heavy squat, back squat

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www.synergy-athletics.com - Need a great at home conditioning tool? This is it! Workouts at http - Sled dragging is great for conditioning, work capacity, gpp, restoration, and strength endurance. Sample Sled Workout: INSERT PAGE LINK Some sled dragging possibilities include forward, backwards, side, behind the knee, power pulls, flies, scare crows, and any other exercise you can perform with the two handles. Get your condititioning up at home and for cheap! - Joe Hashey, CSCS - Keywords: how to make a sled, make a sled, homemade sled, exercise sled, dragging sled, make an exercise sled, max shank, homemade exercise sled, home conditioning, workout at home

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