Updates

Let’s talk about the split squat. A humbling exercise that you may love to hate, and we definitely love to program. It’s that deceptively simple move that has you questioning your life choices halfway through the set. 

And you ask… but WHY?

Ok, maybe we’re being a little dramatic. We do know many people, including many of our members, who enjoy split squats. Just know I’m definitely NOT one of them! 

But, here’s why we’re team split squat at SSP (and yes, I still do them too!) — when it comes to functional strength, the split squat is the unsung hero. Unlike flashy gym moves that look cool on Instagram but don’t translate to real-world strength, split squats train your body the way it actually moves in everyday life (and sports, if you’re an athlete).

Here’s what split squats bring to the table:

✅ Single-leg strength and balance
✅ Improved core and hip stability
✅ Better joint health for knees and hips
✅ A stronger backside (yep, glutes on 🔥)
✅ Reduce risk of injury (aka keep you moving pain-free)

Having unilateral strength work (meaning, training one side of the body at time—single leg or single arm) is a must-have in your program from our perspective. 

Whether you’re picking up your kids, venturing on a hike, or chasing a PR — the split squat has your back (and glutes, quads, and hamstrings).

Our Pro Tip:
We’re very particular about how we set these up. We always start our split squats from the bottom — not the top. Why? Because it helps you find the perfect foot placement and keeps your base stable. Check out Coach Natalie here giving a great breakdown of the best positioning for your split squat. 

So if you’re a member, next time they pop up in your program… just know they’re there out of love. 😄

Best,
Coach Chris

The kettlebell swing is an incredible exercise when done well – it builds power, strength, and stability. But it can also be one of the more complex exercises to master, but once you do, that’s where the magic happens. 

Let me back up first though. If you are generally searching “kettlebell swing” on the world wide web, you are bound to come across A LOT of different stuff. At SSP, we do a form of kettlebell swing that’s most similarly linked to a variation called “hardstyle.” This means we are emphasizing hip power and full body tension during the movement. Not all styles are like that (but we’ll leave that for a different email!). 

That said, let’s walk through everything you need to know to start kettlebell swinging like a pro. 

Like I mentioned above, we emphasize utilizing explosive hip power in our kettlebell swings. What does that mean? The first step is to master the hip hinge correctly—essentially, driving your hips back and using the power of your glutes, hamstrings, and core to propel the kettlebell forward. As you swing the kettlebell, the power from your hips, as you hinge back and explode into extension (standing tall), will float the kettlebell forward. In fact, we want to think very little about using our arms–they’re just an instrument here to assist in the movement. The entire exercise is focused on engaging your posterior chain (the muscles along the back of your body) to develop strength and power in the hips and lower back.

How to Perform A Kettlebell Swing Like we do at SSP! 

1. Set up: Stand with your feet shoulder-width apart, and place the kettlebell a few inches in front of you. Keep your chest tall, and engage your core.
2. Hip Hinge: Push your hips back while keeping a flat back (think of it as closing a car door with your hips). Your knees should be bent slightly, but your primary movement comes from your hips moving backward.
3. Swing the Kettlebell: Grab the kettlebell with both hands, tip it slightly on its side, and swing it back between your legs. Then, drive your hips forward to stand up powerfully, using the power of your hip drive to swing the kettlebell to chest level. The kettlebell should feel weightless at the top of the movement!
4. Controlled Descent: Let the kettlebell swing back down naturally, guiding it through your legs while maintaining that hip hinge motion. Your wrists should end by your inner thighs before standing up to swing again. Keep your back straight and your core tight throughout the movement. 

Take a look at this video we posted for a step-by-step! 

Remember, it takes practice, but the more you do it, the more you’ll be swinging like a pro in no time. A beautiful kettlebell swing is actually one of our favorite things to see in the gym as coaches. 🙂 

If you have any questions or want to work on your kettlebell swing more, feel free to reply back here! I’d love to help. 

Getting your first bodyweight pull up or chin up can be deceptively tricky–and take much longer than you might think! Oftentimes at SSP, our members’ feedback on this exercise is either “these are terrible” or “my goal is to get better and I want to do more.” Very rarely is a pull up or chin up met with apathy! 😉 

First, you may be asking what is the difference between a pull up and a chin up? It’s in the grip! A pull up is overhand on a straight bar (pronated) while a chin up is underhand (supinated). For most people, a chin up is usually a little bit easier and is where we start the majority of our members at SSP. 

So, how do you train to get your first bodyweight chin up? 

First thing to know, the amount of time it will take depends on your starting point, but it’s important to know that most of the time it’s going to take a lot of reps and a lot of patience. I’ve trained some people where it’s taken a few months, and I’ve trained some where it’s taken a few years. Everyone is different and your progress will be different than someone else’s. 

Coach Natalie and Coach Dalton put together a great video here which goes through our main progression for chin ups at SSP. 

That progression looks like this: 

#1 Seated Chin Up ISO Hold

#2 Cross leg TRX Chin Up

#3 Band assisted – horizontal band on feet

#4 Band assisted – vertical band on knee

#5 Bodyweight Chin Up

#6 Weighted Chin Up

Using this framework, SSP coaches will work with you to make progress. Believe it or not, a big part of getting your first bodyweight chin up is also believing that you can move your body through space without any assistance, especially after you’ve been training the pattern with assistance for a long period of time. 

I’ve told the story of your fellow member, Sarah, before, but it’s a great case study –

When Sarah started adding chin up volume (which we trained each personal training session one time a week!), we started on the thick black band. Every week for a few weeks, we just focused on adding volume and overload which slowly reduced band color. We then started to add in different variations and resistance to create new adaptations and work through “sticking points”. We began doing eccentrics with a lighter band which involve a slow controlled release from the top of the chin up to the bottom. We also worked in isometrics where we focused on holding the top position for 3-5 seconds before slowly releasing while, in addition, trying to hold and pull specifically from the 3/4 position at the top. This also helped to create internal belief and neural activation (which is important) that she was able to work through that point in the exercise. This was all done with a mix of bands and no bands at different intensities week over week for many weeks. 

On top of working through specific chin up progressions, volumes, intensities, isometrics, and eccentrics, we also worked on A LOT of complementary exercises and accessories including many row and pulling variations, upper body isolation exercises, and carries to support grip strength and total body tension. 

After working down to the thin black band for a few reps at a time, we continued to try a bodyweight rep. She was SO close for a few weeks so we kept working. Then, the day came. I didn’t film the rep because I didn’t want to add extra pressure but she finally made it all the way! This was a long journey that required consistency and persistence on Sarah’s part, and to her credit, she continued to show up and trust the progress she was making! 

If you have a similar goal (or are actively working on a similar goal) of a bodyweight chin up, your journey may look a little bit different. I’ve found that each person’s sticking points and challenges occur at different points, which is why having a coach with you to evaluate those challenges and try new things to break through is so important. I will say my favorite thing as a coach is being able to take someone’s goal and train them over a period of time to be successful in achieving it, no matter what it is. 

Coach Nat here, and excited to talk to you today about one of my favorite exercises – the Hip Thrust! If you’ve been at SSP for any significant length of time, I’m certain you’ve done some kind of hip thrust . We love all kinds of hip thrust variations: bodyweight, single leg, sandbag, barbell, etc. for training glute strength and hip extension! Having good hip and glute strength not only can help make you stronger overall but it can make running and hiking feel easier, ease lower back or knee pain, and help improve your overall quality of life – and the hip thrust is one of the best ways to strengthen your glutes and shows higher levels of glute max  activation than other exercises like back squats or deadlifts (Contreras et al. 2015). 

One of the reasons we love the hip thrust is that it is accessible, safe, and relatively easy to perform. However, there are some common mistakes that we see that can be easily corrected to get the most out of your hip thrust!

Mistake #1: Improper position on the bench

Often I see people set up with only the very top of their back, like their traps and shoulders, on the edge of the bench. This makes it hard to pivot around the bench and get that hip hinge that we want in our hip thrust. It also feels less stable! We can fix this by scooting up the bench a little bit and putting more of our back on the bench. We really want the corner of the bench underneath the shoulder blades – about a third of the way down your back. 

Mistake #2: Pushing through toes instead of heels

Usually this is also a result of an improper set up. If the feet get set up too close to the bench, it forces people to push up into their toes, lifting their heels off the ground. For best glute activation we want knees at about 90 degrees and to push through the heels to lift into that bridge.

If you can nail these two things you’re sure to have a great hip thrust and improve your glute strength! Want a video explanation of the most common hip thrust mistakes, check out our Instagram here!

Keep crushing it, team!
—–

Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., & Cronin, J. (2015). A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises. Journal of applied biomechanics, 31(6), 452–458. https://doi.org/10.1123/jab.2014-0301

It’s Coach Chris. I’ll keep this one short & sweet. I just wanted to share one of my favorite member quotes from Jen: 

“SSP is the first gym I’ve been to where I have felt truly safe and welcome. I come as I am and I don’t feel like I’m wearing the wrong thing or I’m too old or too big to be here. I have made faster and more impressive gains in strength and confidence here than anywhere else. The coaches really know, I mean KNOW, their stuff and are always able to provide accommodations and are quick with encouragement. I am so thrilled to have found this small but mighty gym.”

I love reading this because it hits at the heart of our mission which is that we believe strength training is for everybody. From day one, we’ve always aimed to create a space where every member feels welcome, supported, and empowered to be themselves while becoming stronger and feeling better. 

I’ve read the news every day these past couple weeks, and I’ll be honest that I’ve found it very challenging. Seeing more and more exclusionary policies enacted—whether against transgender people or diversity equity and inclusion programs or immigrants—is something that’s affected me personally every day and I’m sure has had some effect on you as well. 

I’m not here to write a political email to you, but one thing I am here to state with confidence and certainty is that I aim (and will always aim) to create an environment of acceptance and safety at SSP. No matter who you are, how you identify, or where you are on your fitness journey, you belong here. Strength is for all of us.

Myself and the entire team are always here to meet you where you’re at so that you feel supported and part of a great community—not only when you’re in our spaces but also feeling stronger and more capable when you leave. 

We recently put up an Instagram post celebrating those who joined us one year ago in January 2024 and have been consistent in their training with SSP! 

It’s always incredible to reflect back on the journeys of all our members who celebrate their anniversaries because we remember so clearly their first few sessions. Seeing them now is like witnessing a completely different person – not only the amount of weight they’re able to lift but how much better they feel and the confidence with which they move around the gym (not to mention the friends and community they’ve made since being here!). 

Because we’re pretty geeky around here, we decided to look at a few data points and were just astounded by their progress. We’ll keep these case studies anonymous (using fake names) since it’s a little weird talking about specific weights for our members, but just know these are real people who have gained so much this past year. 

Let’s call the first person Jenny. Jenny came in that first month and was bench pressing a 15# dumbbell and deadlifting a 24kg (53#) kettlebell for 8-10 reps. At 6 months, she was up to 30# dumbbells and 125# barbell deadlift. At 1 year, she’s now bench pressing 95# on the bar with a deadlift of 175# for reps! 

Then there’s Sammy. She came to us having severe back pain and mobility restrictions. We made the decision to start with a limited range of motion on many exercises so we could build strength in the patterns while slowly increasing her ability to lift more weight with a greater range. Having started with a 14kg kettlebell deadlift on an elevated platform, she has now doubled her deadlift with the KB starting from the ground (using significantly more range without pain). She’s also increased her dumbbell row from 15# to 27.5# for 8-10 reps! 

Lastly, there’s Kate. Here’s the thing with Kate. She came in having never strength trained before in her life with the pure goal to increase muscle mass and strength. At only 6 months, Kate went from deadlifting a 16kg (35#) kettlebell to 115# on the barbell! She now squats a 40# dumbbell for 8-10 reps, and bench presses 27.5# dumbbells when she started at 7.5# back when she first came in! 

Seeing this progress is honestly incredible. It keeps me going and it shows me how much impact you can have by following a smart and progressive strength training program consistently for a year. 

Ready to see what you can accomplish in a year? 

Best,
Coach Chris 

Let’s talk about your core. There’s a lot out there in the fitness world which emphasizes movement through the core in order to train “your abs”. Think about crunches, sit-ups, russian twists, and all the other staples that have historically been shown in popular culture and carried out in gym settings. 

We’re not saying that’s wrong, but we take a different approach at SSP called anti-core training. I know, it sounds counterintuitive, right? While we didn’t come up with the name, the purpose makes a lot of sense to us. 

We use our core in most daily activity and to stabilize our body as we’re moving, whether exercising, walking, or carrying something. Our goal therefore is to train stabilization versus movement, which means we actively want to resist movement through the core. 

If you think about a standard front plank position, we are actively resisting extension of the spine. In order to do this, your core has to work in order to stabilize and prevent extension in the lower back. Another example is a kettlebell suitcase carry where we want to carry a heavy kettlebell on one side of the body while resisting lateral flexion (i.e. a bending to one side). The core is actively working to prevent that side movement. 

Why is this helpful? 

Well, your core connects your entire body. It’s responsible for coordinating movement and for resisting it when needed. This resistance keeps your spine safe and your body moving efficiently, and specifically in exercise, we want our core to be stable during big compound movements like a deadlift or squat. 

Check out our Instagram post for some of our favorite anti-core exercises. 

Each of these movements is designed to challenge your core in a way that helps you move and feel better, both in the gym and in everyday life.

So, the next time you’re lifting, running, or simply carrying groceries, remember that your core is ALWAYS working behind the scenes to keep you strong, stable, and pain-free! That’s why your sessions at SSP will always include at least one (if not a few) core exercises every time! 

Ever step into the gym feeling a little less energetic than usual? We’re right there with you! We know that every day doesn’t have to be high-energy to be productive. In fact, science shows that even a modified workout can lead to positive results—and sometimes, those low-energy days can surprise you with unexpected wins.

Why Moving Matters on Low-Energy Days

We stand by our Core Value #3: Moving better = feeling better. Studies show that even gentle movement can stimulate endorphins, reduce stress, and improve mental focus, all of which can leave you feeling a lot better than when you walked in (Harvard Medical School, 2021).

On days when your energy is low, our coaches are ready to make adjustments to your training plan, prioritizing movement that feels good and helps you feel accomplished without overdoing it. Sometimes, that means shifting the focus to lighter weight, fewer reps, or mobility work, giving your body what it needs to recover and recharge.

How We Tackle Low Energy with You

Our coaches know that “people are capable of much more than they think they are” (Core Value #5). Low-energy days can actually help you develop resilience, teach you to listen to your body, and show you that progress isn’t always linear.

Research from the American College of Sports Medicine (2018) also suggests that even a light workout can maintain muscle memory and boost cardiovascular health, supporting long-term progress.

Here’s how we would adjust for you:

1. Low-Impact Options: We shift to gentler exercises that still challenge you safely, focusing on movement that feels restorative.
2. Mobility and Flexibility: Low-energy days are perfect for emphasizing mobility, which can reduce soreness and prevent injury.
3. Modified Strength Work: Instead of heavy weights, we’ll work on technique, form, and control, setting you up for future success when your energy returns.

Remember, fitness is a journey—and every day doesn’t have to be perfect to be beneficial. Our goal is for you to leave SSP feeling better than when you arrived, energized or not!

Let’s be honest—dragging yourself to do something you don’t enjoy? That’s a recipe for burnout. It’s the #1 reason so many fitness routines fall apart.

When your workouts are fun, they stop feeling like a chore. They become something you look forward to, a highlight of your day, not just another item on your to-do list. And when you enjoy the process, consistency becomes second nature.

This idea is baked into one of our core values: If we’re not having fun, we’re doing something wrong. Fitness doesn’t have to be all grit and grind, it should make you smile, lift your spirits, and feel like time well spent. We don’t just want you to show up; we want you to enjoy the process. Because when you’re having fun, sticking with it doesn’t feel like work.

We love seeing this core value in action with our members like in this recent review from Sarah:

“I started here in January 2024. I had very little experience in fitness, but I knew that I needed to make a change. Not only are the coaches great and just wonderful people, the other members are encouraging and motivated to help and support you. There is such a great community that helps me keep motivated and excited to exercise.”

————–

There’s a lot of science behind this. Your brain is wired to seek rewards. When you find joy in an activity, your body releases dopamine—the “feel-good” chemical that makes you want to do it again. This creates a positive feedback loop: the more fun you have, the more likely you are to keep showing up. Habits that feel rewarding are far easier to build and maintain because they don’t rely on sheer willpower. 

But let’s be clear: “fun” doesn’t mean “easy.” Fun means finding joy in the challenge from working up to a max lift you’ve been working on, finishing your first strength training program, or laughing with a friend through a tough session. It’s about feeling supported, encouraged, and proud of what your body can do. The more positive experiences you have in the gym, the more motivated you’ll feel to come back, week after week.

We work hard to make this happen in our space and with our programming. Our coaching ensures your workouts match your goals and abilities, so you’re always challenged but never overwhelmed. On top of that, our community makes every session feel like time spent with friends—because when you’re surrounded by people cheering you on, it’s hard not to smile. 

This isn’t just a nice-to-have; it’s central to our philosophy. If fitness isn’t fun, it’s not sustainable. That’s why we’ve made it a priority to create an environment where you can work hard, have a good time, and leave feeling good.

Ready to see how we do fitness differently? Book your movement assessment with us here to get started on your individualized program.

If you’ve ever done personal training with SSP, you may have noticed how your programming alters or follows specific patterns week to week. You may have also heard us talk about something called progressive overload.

What is progressive overload? As fitness professionals, we love to geek out about things like this, but while it might sound very technical, at its core, progressive overload is simply the concept of gradually increasing the challenge on your body during exercise over time. By doing so, you force your body to adapt to new stimulus, and as a result, you get stronger or more physically capable in your activities.

The ”overload” can look different – sometimes it’s an increase in repetitions using the same weight. For example, instead of pressing a 30# dumbbell for 8 reps, you press it for 10. It can also look like a change in tempo, using isometrics, increasing weight for the same amount of reps, and increasing range of motion in an exercise.

You might think if you’re coming into the gym five days a week that you will naturally get stronger. Maybe you will, but it depends on the choices you are making while you’re in the gym. Are you picking up the same weights every time? Are you using too light of weight to drive adaptation? Are you using the full range of your available motion in an exercise or are you stopping short? All of these factors (and more) will play a role.

We see this often with those who only come to group class environments where you are responsible for picking up your own weights. If you haven’t strength trained or exercised for awhile, when you first begin, you will see an increase in strength and ability regardless of the factors I just mentioned. Most of this comes in the form of increased proprioception (body awareness and control) because your body adapts to being able to resistance train and gain greater control of its ability to move weight through space with better form and capability. However, as you move past this initial stage, gaining strength comes down to how you are progressively overloading your body and driving new adaptation over time.

Is this to say you should always be pushing yourself every time you come into the gym? Absolutely not. If your stress level is high elsewhere in life, that will limit your ability to push new heights in the gym. On those days, maybe movement is all you need. There is still a physiological and (likely) psychological benefit to moving every day that shouldn’t be ignored.

At SSP, we do progressive overload during personal training in a way that ensures we are safely moving our members through growth and plateaus. Our coaches track progress every workout, and those notes get passed onto our Program Design team who personalize each new program to the individual’s goals and abilities.

If you’re interested in incorporating more progressive overload into your training or giving our personal training a shot for the first time, fill out this form and we’ll give you some details on our trial membership!