Benefits of Deadlifts The barbell deadlift is one of the greatest exercises of all time for developing full body strength. It really is the king of all lifts. Even so, most people do it wrong …
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Defranco Fitness Tips: Performing the Proper Squat
Summary Today we are going to talk about squatting, walk into any gym and you will see trainers training their clients in the barbell squat. We’ve all seen it, a trainee performs a squat and …
Joe Defranco’s 2 Essential Training Methods for Improving Agility
We’ve all seen the endless “agility” videos on Instagram and Youtube. They go something like this… An athlete performs the “Icky Shuffle” through a “speed ladder”, then quickly transitions into a few figure 8’s around …
Joe Defranco’s Top 5 Ways To Develop Explosive Power
We all know athletes who can lift the entire weight room but can’t get out of their own way. We also know athletes who are lightning fast, yet a slight breeze can knock them over. But …
Defranco Fitness Tips: How to Use Mobility Resistance Bands
Today I’m going to talk about Onnit’s new Mobility Bands, a new type of resistance band created specifically for mobility workouts. Anybody who knows anything about me or my training knows that resistance bands are …
Defranco Fitness Tips: Myofascial Release Using a Mobility Ball
Today I’m going to talk about the differences between myofascial release using a mobility ball and a foam roller with regards to improving mobility and flexibility. Now you’ve probably seen both of these used and a lot of …
Defranco Fitness Tips: Light Mobility Bands vs Strength Resistance Bands
Resistance bands are a huge part of our training philosophy at Onnit Academy. But that doesn’t mean that there is a one-size-fits-all resistance band solution out there. We use a variety of different resistance bands for different …
Defranco Fitness Tips: How to Perform a Box Jump
Summary It is important to incorporate some dynamic movements into your training, whether you are an athlete or a weekend warrior. Performing dynamic movements will increase athleticism which, in turn, will help you move and …
Defranco Fitness Tips: 5 Steel Mace Exercises to Replace Your Barbell
The Steel Mace is a very challenging and exciting piece of equipment to master. I get a lot of questions from athletes and clients who get intimated by the Steel Mace. If traditional tools are your …
Defranco Fitness Tips: Kettlebell Swing with Westside for Skinny Bastards
Summary One of the best exercises for developing the posterior chain is the Kettlebell Swing. Posterior Chain development is a must for athletes across all sports and the Kettlebell Swing is great for building up …
Defranco Fitness Tips: How to Perform a Proper Push Up
Summary The Push Up is one of the most popular bodyweight exercises of all time. No matter what your goals are, whether you are an athlete or a stay at home mother, everyone should perform …
Defranco Fitness Tips: How to Perform a Proper Chin Up
Summary The Chin Up is one of the all time great bodyweight exercises. After years of training, I have found that the athlete who can perform the most Chin Ups will have a greater sprinting speed. …
Defranco Fitness Tips: How to Pair Barbells with Unconventional Training
Summary How do you pick between barbells or unconventional training tools. Should I use Barbells or Kettlebells as my training implement? The answer is you don’t need to pick. One is not better than the other. …
DeFranco: Best Way To Foam Roll
Joe DeFranco gives advice on foam rolling.
Ask DeFranco: Are Trap Bar Jumps Safe?
Joe DeFranco explains how to correctly perform a trap bar jump.
DeFranco: The Right Way To Do Lateral Raises
Improve muscular recruitment of the medial delts by performing “dead stop” lateral raises. Joe DeFranco is Onnit: https://www.onnit.com/honor-roll/joe-defranco/
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