Coaches Wanted

Personal Trainers, CrossFit, TRX, Boxing, and KettleBell Coaches

Sand & Steel is looking for the best trainers and CrossFit coaches Northern Virginia has to offer.

Hours:

  • Full Time / Part Time – Hourly Employee Position
  • Open or Close Monday – Friday and Saturday 8AM – 2PM
  • Flexible hours range from 20 – 40 hours/week

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Bench Press Progressions

What’s the Best Exercise for Developing a Strong Chest?

Bench Press.  That’s the answer.  Yes Dips, pushups, ball pushups, flys, etc. are good too.  Nothing works faster or better than bench press, but it’s also a source of frequent injury.  Be deliberate and slow on increasing weight.  A tear in the tendon of clavicullar head of the pectoris major is more common than you think.  Be patient with raising the weight, just be cause you can lift the weight, doesn’t mean your tendons can.

Breaking through plateaus

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Bodybuilding Alexandria VA

Tips on Bodybuilding in Old Town Alexandria, VA

Making a commitment to your bodybuilding routine is crucial to seeing results, but there may be other issues stopping your body from progressing in the right direction. The trainers at Sand & Steel Fitness are the experts in bodybuilding around Old Town Alexandria and would love to give you some tips on how to continue your bodybuilding journey.

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Parallette and Surge Intermediate Movements and Progressions

If you own a pair of parallettes, you’ve probably discovered that they are an excellent source of instability for your shoulders, and your feet if you stand on them.  When you loop in a Surge (a water filled tube with handles), then you have instability in your core and shoulders as the water sloshes around.  When combined, they make for a truly grueling duo.

Make sure you check out the bonus videos at the bottom.  It’s a very original movement designed to provide an important progression for the pistol squat.

Movement 1:

1 Leg Glute Bridge 8/10.  The parallette offers a very stable platform to work from.  The only piece of equipment that’s better is probably the medball for doing 1 leg glute bridges.

Movement 2:

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Parallette

Advanced Parallette Movements Part for Core and Shoulder Strength

The Parallete

The parallette: a small, simple looking training tool that can deliver massive results in the areas of core strength and mobility. You won’t find parallettes in many gyms (other than Sand&Steel and some Crossfit boxes), so for the majority of you reading this post, I’m guessing you’re considering buying a pair.

Anytime, we purchase new equipment, we ask a few basic questions:

  • Does is it have versatility to create a large exercise movement library: Yes.
  • Can another piece of equipment duplicate what it offers? No.
  • Is it the best piece of equipment for certain movements? Yes
  • Will it break under heavy usage? No (at least not the ones we picked up from Rogue Fitness).
  • Can it be scaled in complexity and difficulty? Yes
  • Can it get you Sand&Steel Strong? Definitely.

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