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(703) 444-0662 Hours 21620 RIDGETOP CIRCLE STE 150, STERLING, VA 20166
(703) 444-0662 Hours 21620 RIDGETOP CIRCLE STE 150, STERLING, VA 20166

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Exercise Tutorial
Megan performing a get-up at Beyond Strength in Sterling, VA
Over the last two months we’ve covered How to Kettlebell Swing and How to Single Arm Kettlebell Swing and Clean + Double Kettlebell Clean.  Make sure to check those out if you missed them!   In this month’s technique blog we’re taking a break from kettlebell ballistics and going over the get-up—a rather complex exercise...
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woman standing over a kettlebell between sets
Last month we covered how to kettlebell swing—starting from the plank, glute bridge, and deadlift, all the way to the swing.  If you haven’t gotten those movements down yet, go back through the link above and practice before continuing to the single arm swing, clean, and double clean.   Now that you’re a swinger… 😉...
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Chris Merritt doing a kettlebell swing at Beyond Strength in Sterling, Virginia
Everyone wants to do the kettlebell swing.  But it’s not an exercise one should just watch and go try. So where DO you start? Ah!  You’re in the right place…   We’re going to start by looking at what we call the trifecta—the kettlebell deadlift, the hard-style plank, and the glute bridge. And in this...
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Do you struggle to do a push-up from the floor? You get set at the top, mentally prepare yourself to do the movement, go down to the bottom position, then…nothing. You can’t get back up. Defeated by the push-up again. If you’ve felt this way, you’re not alone. In fact, performing a push-up from the...
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Jess and Danielle performing push-ups at BSP NOVA in Sterling, Virginia
For many of us, especially those of us who have been at home more and had less access to equipment, the push-up has been a great training option. All you need is your body. And since most of us have our bodies with us most of the time, that makes push-ups a convenient exercise. We...
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Eli performing a dead bugs variation at Beyond Strength in Sterling, Virginia
When you walk into most gyms around the world, you’ll see numerous core exercises being performed. Typically, you’ll see people doing sit ups and crunches (and maybe some planks). This isn’t surprising. You learned that the key to washboard abs is doing sit ups and crunches; that those exercises were the best ones to get...
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Your knees go past your toes when you squat on a toilet
Do squats frustrate you? You work and work and work on your form, yet they still feel off. Something just doesn’t click. If so, it is likely not your fault, because you’ve been misled. You were lied to. Someone told you false information about squatting, which led you to performing a common squat mistake—a myth,...
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a push-up is a great example of a quality bodyweight exercise
You want to get a great workout in, to feel stronger, to move towards your goals. But you don’t have any equipment. What do you do? Can you even get stronger without any equipment? Sure, some gyms are open again after being closed down, like Beyond Strength Performance is now, but maybe you’re not comfortable...
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Jim and Jackie performing lunges outside BSP NOVA in Sterling, Virginia
Do you find lunges difficult to perform? You heard that they can be beneficial—maybe for fat loss, maybe for muscle gain—but you struggle with them. They feel wobbly. Or just challenging. Well, you’re not alone in feeling that way. Lunges are a challenging movement indeed—learning them doesn’t need to be challenging though. So, what’s the...
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sit-ups are not the best core exercise
When you think of doing an exercise for your core, what exercise comes to mind first? Here is my guess: you pictured laying on your back, knees bent and hands behind your head while pulling your chests towards your knees. Am I right? You pictured a sit up? This is normal. A common thought is,...
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