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    Integrated Warm Up for the Squat

    Integrated Warm Up for the Squat from Pedestal Footwear on Vimeo.


    We all know that squatting is a critical component to any solid strength and conditioning program. 

    The more you squat (with good technique), both in the form of additional weight and volume, the more your body will become a furnace of muscle, eating away at your weaknesses and body fat. It sounds scary but I assure you squatting is always worth it.

    Stevan was kind enough to bring us through one of his favorite warm up routines for squatting. For a big man this guy can really move so take a look, integrate some of his techniques into your routine, and let us know how it goes. 

    Happy Squatting!

    -The Pedestal Savages 

    Integrated Deadlift Warm Up with Freeborn Training Systems

    Integrated Warm Up for the Deadlift from Pedestal Footwear on Vimeo.

         We met Stevan at The Fitness Summit this past April and were immediately impressed with his passion for training and how he applies his knowledge to his clients and his own programming.

         Our beliefs are similar in that movement is critical above all else. That being said, we recently read a quote from longtime friend and trainer Eric Cressey which we think applies to an ideal training methodology; 

    "Not all motion is good motion. Don't celebrate full ROM unless it's coming from the right places and is accompanied by sufficient stability."

         Movement & Motion, when done well, are the keys to staying healthy and improving strength. With the help of Stevan's Warm Ups, and the support of Pedestal Footwear, we know you are well on your way to new PR's.

         Happy Lifting & Keep Crushing!

         -The Pedestal Savages

    April- Strength Training For Runners

    April- Strength Training For Runners

    Runners should not just run. No, this is not some sick April fools day joke either. Start incorporating some strength exercises into your routine. Whether you are a competitive marathon runner or run recreationally, incorporating strength exercises into your routine will prevent injury and increase performance.

    This month, Brandon LaVack ( will be taking us through various exercises and training tips for runners. 

    In our first week, Brandon walks us through the Banded Lateral Toe Tap.

    Reason: Correcting Arm Swinging Across the Body

    Have you ever noticed that no matter how much you focus on correcting your arms and making them move forward and backward as soon as you stop thinking about it your hands are crossing your body again?

    How about if this wasn't due to a "poor form issue" and rather your body's way of trying to help off-set your hips. A lack of control of your hips in both a lateral and transverse plane could easily manifest, and often does, as a crazy arm swing issue.

    The Banded Lateral Toe Tap helps to address weakness in lateral and rotational control by gaining some stability back to the outer hips in a single-leg fashion.



    1) Slight bend of the planted leg.
    2) Keep the body as perpendicular to the ground as possible.
    3) Shift the weight into the planted leg without moving the upper body.
    4) Bring out the non-planted leg as far as possible, gently touching the foot to the floor and bringing it back.


    1) Go slow with this movement. It's not about speed, but rather control of the movement.
    2) If you don't feel it in your outer hips, make sure your set-up is correct, as this movement does a great job activating these muscles.
    3) While it's just demonstrated directly out to the side, you can explore different reaching positions and aim diagonally in front or backwards. Changing the stimulus provided isn't a bad idea.




    Battle Ropes

    Happy Spring Savages! With the warm weather around the corner, Greg goes over the battle ropes and its many benefits. Time to get shredded in your Pedestals!
    Here is Greg's explanation and video:
    "The Battle rope is one of my all time favorite conditioning workouts. One of the main reasons why I love implementing the battle rope into my conditioning routine is because its low impact and doesn't put too much stress on the joints all while still giving you a killer workout. Its also a great functional training tool. It helps you learn to apply force through the ground, through your core and out of your extremities. If you want to use the ropes for endurance choose a work to rest ratio like 45:15 and perform an exercise at a moderate speed such as a two arm wave. If you are shooting for power, try going with a shorter but even work to rest ration like 20:20. The two arm slam is a great power exercise to use with this ratio. Check out the video below for some great battle rope variations to try out in your next routine."
    Key Points
    Apply force through the ground
    Keep your core engaged and tight


    Exercise Order
    1. Alternating wave
    2. Two Arm Wave
    3. Alternating Slam
    4. Two Arm Slam
    5. Two Arm Lateral Wave
    6. Two Arm Circles
    7. Rope Jacks
    8. Alternating Wave Squat
    9. Alternating Wave Reverse Lunge
    10. High Plank Single Arm Wave
    11. Russian Twist Slam




    Sled Work

    Sled Work

    This week we explore the sled and the variations of exercises you can do with one. For those of you who do not have access to a sled, there are other alternatives. One of our favorites is finding a wooden floor (sports court, hallway, yoga room, etc) and placing a weight on a towel and pushing back and forth.
    As Greg mentions in his video below, the sled is great for a recovery day and does not require much weight at all to really be effective. Focus on speed, power, and movement rather than weight and distance.