Hey everyone! I’m Joseph, a chiropractor and strength coach dedicated to helping you move better, feel stronger, and perform at your best.
My mission is to empower you with the tools and knowledge needed to achieve your strength and movement goals, while staying injury-free. I’m here to guide you every step of the way!
Why I became a Chiro -
My journey began after suffering from knee and back injuries during training. I tried various practitioners, but it wasn’t until I found one who understood both strength training and my sport that I saw real progress. That experience changed everything.
Now, I help others bridge the gap between rehab and strength training, so they can lift stronger and continue doing what they love.
Are you tired of making the wrong moves? Then it’s time to move right! Let’s take that first step together! DM or click the link on Bio. #Chiropractor #StrengthCoach #MovementMatters #InjuryPrevention #PerformanceOptimisation
Blocked feeling when performing overhead movements?
Your shoulder blade might be the reason why.
For overhead movements the shoulder blade needs to rotate upwards to provide space for your arm to move.
No room = blocked and jammed sensation.
How to address it:
1. Single arm lat pull down. Control the return with a focus on letting the weight move your shoulder blade near the top. We are exposing the shoulder blade to this movement.
2. Wall slide. Now we are focused on actively moving the shoulder blade. Focus on building awareness and control.
3. Landmine press with a reach. Now we are challenging the movement with weight to reinforce this control.
Spend some time practicing this movement. Film your shoulder from the back to see how it moves and once you can control it, start to challenge it.
Worried that mix grip may cause a bicep tear?
Try hook grip instead.
1. Set the bar low in your fingers, groove of your second knuckle.
2. Wrap your thumb around the bar and have the inside of your thumb against the knurling.
3. Wrap your index and middle finger around your thumb grabbing the outside part of your thumb.
4. Pull up on the bar to set your grip and take the slack out of your hands and bar.
5. Keep your arms straight and locked out.
6. Deadlift away.
Take some time with this new grip. You’ll need to condition your thumbs.
If your thumbs feels like it’s going to dislocate, readjust how you’re gripping with your thumb. You might be grabbing too deep.
A hip thrust isn’t a lower back exercise.
If you’re arching in your lower back, you’ll end up loading the lower back even more.
Think of your torso like a plank of wood. We want to lock it in place to be able to move at the hips and not your lower back.
Give this a go and your glute will be on fire.
Mum has been worried about her health and the doctor’s have been telling her that she needs to train.
Goal is to get her training consistently, then build from there.
Here’s the simple breakdown of her training:
- 2x sessions a week
- 30 minutes a session.
- 3 sets of 10 reps. To start.
Six exercises:
- Squat
- Hinge
- Push
- Pull
- Overhead push
- Core
We are starting with low reps to build the movement.
Overtime we increase the reps.
Then we drop the reps and add weight.
Keep it simple first, then we’ll progress.
I’ll update mum’s journey, so follow along if you’re interested
Taking a deep breath alone is not bracing.
You need to create a rigid structure by setting ribs and pelvis, use your core to tense and then use your breath to increase pressure.
This will help create a stable position for you to drive force into the ground and back into the bar or object.
Give this a try the next time you’re going to squat or deadlift and let me know how it went down below.
We spent the last month rearranging the facility to make room for this.
Our new @atlantisstrength gear landed yesterday, pumped is an understatement although we feel like we've been hit by a bus today.
Every piece has a purpose, not just a weird arrangement of equipment in a building.
Come for a walkthrough of the new set up, our most complete training and rehab setup to date 🤝
Stop guessing. Start filming.
I used to hate the idea — didn’t want to be that guy in the gym. But filming your training might be the most underrated tool you’re not using.
Here’s why:
1. Form check - help assess your lifting technique. Good form reduces injury
2. Intensity check - did the set look hard? You might have more in the tank
3. Injury breakdown - If something goes wrong, video is the clearest way to show your practitioner exactly what happened.
Three angles worth knowing:
1. Front on — spot lateral shift or rotation
2. Side on — spot forward lean or depth
3. 45° angle — catches what front and side miss
You’ll learn more from one session of footage than a month of guessing.
Everything to gain. Nothing to lose.
A consistent deadlift starts with the correct bar position, over the middle of your foot.
A poor foundation will lead to a poor lift.
If the bar is too far away, you’re fighting yourself to be in the right position.
The weight feels heavier, your hips shoot up before you lift, you won’t have good leg drive and it won’t feel right.
Deadlift set up:
1. Set the bar over the middle of your feet
2. Hinge your hips back
3. Bend your knees until your shins touch the bar.
4. Have your arms long
5. Grab and pull on the bar to get tension out of the bar.
6. Shoulders to side pockets (Lats tight)
7. Weight over your midfoot (Even toe and heel pressure)
8. Then push the floor away (like a leg press).
Reaching your arms down helps depress your shoulders, activate your lats AND decrease your range of motion for the deadlift - it’s a win win!
On the flipside, pulling the shoulder back in an attempt to stop your back rounding actually disadvantages you by increasing range of motion (making your arms shorter) and puts your upper back and lats in a weaker position, so you’ll end up rounding more in the first place.
So, if you hear me yelling “LONG ARMS!!!” , you know why 🤪
- Coach Ish
A poor position will result in a poor brace.
Injury risk, lower weight moved and really a bad time.
And we don’t want a bad time. No no. 🙅
1. Find your position using the 90/90 breathing drill.
2. Apply it with movement using the dead bug with a foam roller drill.
3. Apply it to your squat, deadlift, picking up groceries, your child, anything.
Get set up correctly, then your brace will help.
