Zach Long | Mobility & Strength Accessor

CrossFit & fitness athlete educator ️
Programs to crush your goals via @performanceplusprogram
Fitness Forward Rehab at @onwardphysicaltherapy

[Zach Long | Mobility & Strength Accessor @explainingpai]

✨#مسقط عاصمة الأناقة والجمال 🇴🇲
في #سلطنة_عمان في ولاية #مطرح محافظة
"الحصن العامر" "نفط عمان"
"بنك مسقط "بنك عمان العربي"
🇧🇭 البحرين
Massage Hotel in Muscat
Al Khuwair Street
https://t.co/C0ncO3KAzy
Travels in Salalah Oman
Job Oman
Al Seeb stadium
Bousher
Al Mawaleh
#صلالة

[Zach Long | Mobility & Strength Accessor @explainingpai]

✨#مسقط عاصمة الأناقة والجمال 🇴🇲
في #سلطنة_عمان في ولاية #مطرح محافظة
"الحصن العامر" "نفط عمان"
"بنك مسقط "بنك عمان العربي"
🇧🇭 البحرين
Massage Hotel in Muscat
Al Khuwair Street
https://t.co/jAGBNkmmLI
Salalah Dhofar Oman Hotel
Job Oman
Al Seeb stadium
Azaiba
Al Khoud
#صلالة

[Zach Long | Mobility & Strength Accessor @explainingpai]

✨#مسقط عاصمة الأناقة والجمال 🇴🇲
في #سلطنة_عمان في ولاية #مطرح محافظة
"الحصن العامر" "نفط عمان"
"بنك مسقط "بنك عمان العربي"
🇧🇭 البحرين
Massage Hotel in Muscat
Al Khuwair Street
https://t.co/jAGBNkmmLI
Salalah Dhofar Oman Hotel
Job Oman
Al Seeb stadium
Azaiba
Al Khoud
#صلالة

[Zach Long | Mobility & Strength Accessor @explainingpai]

#سلطنة_عمان
City Centre Oman 🇴🇲
Massage In Hotel Muscat🦋
Al Ghubrah Al Azaiba Ghala
Al khuwair • Bousher
https://t.co/k0AB0iZytC
Airport Muscat
Massage in Salalah
تدليك سبا في فندق مسقط الخوير
السيب، المبيلة
بوشر الغبرة، صلالة
Al Seeb, Al Mawaleh
Al Mabelah
عمان
Travels in Oman

[Zach Long | Mobility & Strength Accessor @explainingpai]

Your gymnastics skills are only as good as what’s holding them up. 🤸

Three things make or break pull-ups, toes-to-bar, and muscle-ups:
✔️ Lats to control your kip
✔️ Shoulder stability to stay safe
✔️ Core strength to hit efficient positions

These ...

[Zach Long | Mobility & Strength Accessor @explainingpai]

Your squat doesn’t look like theirs — and it shouldn’t. 🚨

Limb length changes EVERYTHING about squat mechanics.

Long femurs = forward lean.
Short femurs = upright torso. Neither is wrong.

BUT — if you want to nail front squats or overhead squats w...

[Zach Long | Mobility & Strength Accessor @explainingpai]

Controversial? Maybe. Effective? Absolutely. 💪

The Jefferson curl builds spinal mobility and posterior chain resilience that many athletes are seriously lacking.

Here are the variations worth knowing and how to use them.

[Zach Long | Mobility & Strength Accessor @explainingpai]

If your kipping pull-ups are hurting your shoulders, tweaking your elbows, or just not improving — it’s probably one of these 3 things.

We see these issues constantly in the clinic. And the frustrating part? They’re all fixable and have a great ROI ...

[Zach Long | Mobility & Strength Accessor @explainingpai]

Want better pull-ups, toes-to-bar, and muscle-ups? Start with your lats. 🔑

Stronger lats don’t just make gymnastics movements easier — they’re one of the main things protecting your shoulders every time you hang from the rig.

It’s one of the highes...

[Zach Long | Mobility & Strength Accessor @explainingpai]

Think you need to lift heavy every day to get stronger at the Olympic lifts? 🧐

This pie chart shows the actual training load distribution of the USSR Olympic weightlifting team preparing for the 1988 Games.

🔹 85% of lifts at 60–90% of 1RM 🔹 Only 7%...

[Zach Long | Mobility & Strength Accessor @explainingpai]

The worst thing you can usually do after a back injury is stop moving entirely. The second worst? Keep loading it the same way and hope it fixes itself.

Here’s the truth — most back tweaks respond really well to the right movement, the right load, a...

[Zach Long | Mobility & Strength Accessor @explainingpai]

The shoulder is the most commonly injured joint in CrossFit — and it makes sense why.

We train movements that demand a ton from the shoulder, at high frequency, week after week. Eventually something gives.

If you want a proven plan to build the str...

[Zach Long | Mobility & Strength Accessor @explainingpai]

Shoulders and backs tend to see the most injuries in CrossFit.

Many athletes have adopted prehab work for their shoulders to try and stay ahead of issues.

Let’s do the same for the lower back.

[Zach Long | Mobility & Strength Accessor @explainingpai]

Comment “stretch” for access to Dr. Zach’s ultimate mobility checklist

[Zach Long | Mobility & Strength Accessor @explainingpai]

The deep squat has been blamed for destroying knees since 1959.

The research it was based on? Deeply flawed. And it made it into textbooks anyway.

Swipe through — the evidence tells a very different story.

The healthy knee was designed to squat de...

[Zach Long | Mobility & Strength Accessor @explainingpai]

us in Charlotte, NC for our FITNESS ATHLETE SUMMIT!

🗓️When: May 2-3

🏋🏻‍♂️What: 2 days of barbell and gymnastics coaching, cueing, modifications, and return to fitness programming. 16CEUs for rehab provi...

[Zach Long | Mobility & Strength Accessor @explainingpai]

Most athletes have no idea which lifts are holding them back — until they see the numbers side by side.

Our Weightlifting Ratios Calculator shows you exactly where you’re strong, where you’re leaking performance, and what to prioritize next. It’s fr...

[Zach Long | Mobility & Strength Accessor @explainingpai]

When performance is everything, we handle the recovery

Trusted with the fittest on earth at the 2026 CrossFit Games

[Zach Long | Mobility & Strength Accessor @explainingpai]

Comment “accessory eBook” and I’ll DM you the fifty exercises and I program the most for fitness athletes needing help improving specific skills!

[Zach Long | Mobility & Strength Accessor @explainingpai]

Your mobility work isn’t the problem. What you’re targeting is. 🎯

Spending 20 minutes stretching everything rarely fixes anything. The athletes who make real progress are the ones who know exactly which deficits are holding them back — and go after ...