Zach Long DPT

THE BARBELL PHYSIO. Board Certified Sports Specialist PT. CEO Onward Physical Therapy. Lead Faculty @icephysio

[Zach Long DPT @zlongdpt]

Let's make sure your deadlift form is perfect...are you hitting these six points of performance?

Full caption on IG

[Zach Long DPT @zlongdpt]

Reverse hypers might be my favorite exercise for lower back strength and rehab? 🙌 But finding a gym or clinic that has the actual machine is hard.

No sweat, though! Here are a few reverse hyper variations using an incline bench, glute ham developer, or even a trusty barbell.

[Zach Long DPT @zlongdpt]

CrossFit athletes.... Want to level up on those pulling gymnastics movements? It's all about that lat strength! 🚀

Building a solid foundation in your lats is key to crushing pull-ups, muscle-ups, and all those high-flying moves. When your lats are strong, you're in control. 💪

[Zach Long DPT @zlongdpt]

Struggling with knee pain? Here are four of my favorite exercises!

Full caption on IG

[Zach Long DPT @zlongdpt]

Let's talk shoulder care today!

CrossFit throws some wild moves at us, pushing our shoulders to the max with heavy loads and high speeds. Here are 3 of my favorite moves for the CrossFit athlete wanting strong shoulders!

[Zach Long DPT @zlongdpt]

Lack of compliance to a home exercise program isn’t your patient’s fault.

It is yours.

[Zach Long DPT @zlongdpt]

I've got three killer moves that will not only work your posterior chain endurance but also fortify your upper back and rotator cuff. Let’s strengthen the unsung heroes of our body! 🦸‍♂️

[Zach Long DPT @zlongdpt]

BULLETPROOF SHOULDERS 💪

Let's level up our shoulder game with my go-to rotator cuff exercises. Perfect for those overhead lifts and keeping everything in check. 🏋️‍♂️

[Zach Long DPT @zlongdpt]

💥 Shoulder Savers: Overhead Squat Edition 💪

Dealing with shoulder twinges when you're reaching high in those overhead squats? 🤔 Let's dive into 4 exercises that'll build strength and mobility where it counts.

[Zach Long DPT @zlongdpt]

Myth Buster: Strengthen Your Hip Flexors for Real Relief! 🧐💪

[Zach Long DPT @zlongdpt]

Core Blasters: 4 GHD Moves to Challenge Your Midsection! 🏋️‍♂️🔥

[Zach Long DPT @zlongdpt]

Get back to the barbell after a deadlift back tweak!⁠
⁠
Full caption on IG

[Zach Long DPT @zlongdpt]

"My hips are STILL tight after doing the pigeon stretch every day!!"⁠
⁠
See IG for full caption

[Zach Long DPT @zlongdpt]

Looking for a few incredibly tough ab exercises?

The Glute Ham Developer is one of the most underrated pieces of equipment for building core and posterior chain strength.

[Zach Long DPT @zlongdpt]

"You'll either recognize the importance of building back strength, or your back will force you into compliance." - @thompsonbowtie

Building a strong back should be an important part of your training, whether you want to PR your deadlift or prevent back pain.

Full caption on IG

[Zach Long DPT @zlongdpt]

CrossFit challenges athlete's mobility more than the majority of fitness activities. Movements like overhead squats and muscle-ups take our joints and muscles through their full range of motion.

Here are 3 tests that I like to use with CF athletes to test their mobility.

[Zach Long DPT @zlongdpt]

Overlooked areas that are limiting your squat depth!

When helping athletes improve their squat mobility, I see three areas that are very commonly overlooked specific to their hips.

1️⃣ STANCE WIDTH
2️⃣ GLUTE FLEXIBILITY
3️⃣ HIP INTERNAL ROTATION

Full caption on IG

[Zach Long DPT @zlongdpt]

Squats have you feeling like the Tin Man?

Here are five of my favorite moves to get ready for squat day!

Full caption on IG

[Zach Long DPT @zlongdpt]

SHOULDER INSTABILITY REHAB

When rehabbing shoulder instability issues, we want to push rotator cuff strength, but we also need to train the cuff to stabilize loads dynamically.

Full caption on IG

[Zach Long DPT @zlongdpt]

The box bar muscle-up drill is one of the better drills to help your muscle-ups. The issue many athletes have is that they think of the bar muscle-up as a chest-to-bar pull-up into a dip.

Need more help? Watch our Bar Muscle-up Workshop recording: https://t.co/EZV2W6gw9H