My favourite fitness tip from 2024?

Understanding the true power of shoulder protraction and proper breathing function to open up the ribcage while training the back.

You’ll notice here, I have both arms pulled forward (protracted position) and before I instigate the movement, I take a big inhale to open up my ribcage as wide as I can.

Then, I contract and pull the cable towards me before I pause and then breathe out as I extend and return the cable back.

You’ll notice, I deliberately alternate the arms so that I benefit from thoracic rotation, thus protecting the spine and oblique engagement.

And, you’ll notice my back is deliberately flexed slightly (not flat or extended) so that when I take a big breath in, it helps to work against compression and expand my ribcage.

Learning more about the work of PRI and key figures like Bill Hartman and Conor Harris, has totally shifted my view on how to build muscle and strength while protecting longevity.