Ethos PT

WHY I LOVE FACEPULLS 🔥

They can be used in so many different variations, so let’s break it down

The variation I demonstrate in this video is my favorite from an activation and rehab perspective

I find that so many people are stuck in a forward, rounded posture and have no ability to use their mid back musculature

This does a great job of improving posture and teaching the body to use the mid back muscles to achieve a better position, and turn on the right muscles before workouts

I also love this as a posture reset for people stuck at a desk all day - throw this is randomly throughout your work day

You can vary your set up to hit more of the shoulder external rotators, rear delts or mid back — if you have questions on this comment down below

This might be the stretch I see done incorrectly the most throughout my week.

And that’s not to say it’s pointless if it’s done incorrectly. BUT once you do it the right way it is an absolutely different experience

The biggest key is the posterior pelvic tilt and placing tension truly on the hip flexor rather than forcing the hip joint into extension

If you can start by squeezing your glutes, rotating the pelvis, and also stabilizing the shoulders and core. It changes the entire INTENT behind the drill

Try it out and let me know if you notice a difference!

How do we improve limited overhead shoulder mobility? Let’s take a look…

We used the wall angel test to limit possible compensations and get a sense of how the scapula is moving

This was quite limited as we can see at the start of the video. He also complains of right sided scapular discomfort and stiffness

So we start off with opening the soft tissue around the scapula, then mobilize the scapula itself and finally incorporate functional movements patterns to make it stick

As you can see - two of my favorite exercises are the high to low row and landmine press. They both focus on full scapular mobility throughout the pull or push pattern

Deadlifting 101 🏋️

The deadlift is one of the best movements for building a strong, resilient body—but mastering the basics comes first.

Start with an elevated kettlebell and focus on these key points:

1️⃣ Position the weight in line with your midfoot
2️⃣ Brace your core and maintain a comfortable, neutral spine
3️⃣ Push your hips back while allowing your knees to bend
4️⃣ Create tension through your lats and grip
5️⃣ Drive through the floor and stand tall in one smooth motion

Avoid turning the movement into a full squat or lifting your hips before the weight moves. Start light, own the technique, and gradually progress the load and range of motion over time.

Save this reel for your next lower-body workout!

Want to feel your glutes more during RDLs—without your lower back taking over? Try the cable RDL.

The cable creates a more horizontal line of resistance, which encourages you to push your hips backward and load the glutes through the hinge. It can also be a more comfortable variation for people who feel excessive strain with traditional barbell RDLs.

A few key cues:

✅ Keep a soft bend in your knees
✅ Push your hips straight back
✅ Keep your ribs stacked and spine controlled
✅ Finish by driving your hips forward—not leaning backward

Avoid rounding through your lower back just to create more range. Only go as far as you can maintain a strong, controlled hinge.

Save this one for your next lower-body workout!

🏋️Fix your hip shift during the squat with a kettlebell weight shift!🏋🏻‍♀️

If you noticed your hips shifting during a squat it may be due to a restriction in hip opening.

You can test this with the figure 4 or FABER test. While on your back place one ankle on your opposite knee and let your knee fall out toward the ground creating a figure 4. Test both sides and see if one hip is restricted compared to the other.

If you found a difference then you may benefit from the kettlebell weight shift. Grab a kettlebell and get into a single leg kneel position with one foot out toward the side. I’d say start with the restricted side. Squeeze your glutes to open that hip up. Then shift toward that side. You should feel an additional stretch in the hip and groin muscles. Try 5 reps of 5 second holds on each side.

Retest to see if you had any positive benefit from this drill. You’ll also want to follow this up with drills to enhance hip stability especially throughout the lateral hip musculature.

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physicaltherapy

Think your shoulders are “tight”? Let’s find out 👀

Try this quick wall test:

1️⃣ Sit with your back flat against the wall.
2️⃣ Raise a PVC pipe or broomstick overhead with your palms facing forward.
3️⃣ Repeat with your palms facing the wall.

If your mobility becomes noticeably worse during the second test, your lats may be limiting your overhead position.

Try one of these:

🔹 Foam-Roller Lat Release
Lie on your side with the roller just below your armpit. Reach your arm overhead and slowly roll along the outer edge of your upper back. Pause on tender areas and take 3–5 slow breaths. Spend 45–60 seconds per side.

🔹 Loaded Lat Pullover
Lie on a bench while holding a light dumbbell above your chest. Keep your ribs down and slowly lower the weight behind your head until you feel a stretch through the lats. Return with control. Perform 2 sets of 8–10 reps.

Then retest your overhead mobility and see if it improves!

Save this video for your next upper-body workout—and send it to someone who struggles to get their arms overhead.

🔥 Want stronger, more resilient hamstrings? Grab a pair of sliders and give this a try.

Start in a bridge, slowly extend your legs, and then use your hamstrings to pull your heels back toward you. The goal is to keep your hips elevated and control the entire movement—not rush through it.

Too difficult? Scale it by:

✅ Focusing only on the slow lowering portion (Eccentric Portion)
✅ Dropping your hips before resetting
✅ Shortening the range of motion

This is a great exercise for runners, lifters, and athletes who want to build hamstring strength through a longer range of motion.

Try **3 sets of 6–10 controlled reps** and let me know how your hamstrings feel afterward. 🔥

Save this for your next lower-body workout and send it to someone who is always complaining about tight hamstrings!