FORM LAB - Correct/Perfect
Establish your foundation first. Calibrating the proper alignment, posture and positioning is what separates potential injury from peak performance. MTNTOUGH’s FORM LAB provides a way for even the most seasoned backcountry or tactical athlete to hone and improve their techniques to crush it for the long haul.
Being mountain ready is about form as well as function. And correct form is the key to preventing injuries, optimizing performance and conserving energy. No one wants to be at a disadvantage when faced with a steep climb or heavy pack-out, which is why MTNTOUGH partnered with retired U.S. Army Major and world-champion powerlifter Donny Bigham to bring you a way to obtain a baseline assessment and biomechanical analysis of 12 of the most common exercises.
More weight and more reps could only hurt you if done improperly. Use FORM LAB to fix your weaknesses now so you can continually improve your performance and prevent new injuries from occurring. In these fully-coached videos, Major Bigham provides detailed prescriptions on how to correct deficiencies in movements like deadlifts, bench presses, lunges, pull-ups, kettlebell snatches, squats, sprinting, running, and moving under axial load.
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FORM - Introduction
Retired Major Donny Bigham has over 27 years of service in the Marine Corps and the U.S. Army with 48 months of combat deployments to Bosnia, Afghanistan, Kuwait and Yemen. Major Bigham is known as the first ever strength and conditioning coach for the U.S. Army (Conventional Forces) and was inst...
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FORM - Dial in your back squat.
Primary exercise for the Hamstrings, Glutes, and Adductors (Groining). This video aims for the MTNTOUGH Athlete to analyze biomechanically their movement in the Squat. Video your Squat from the front and side angles to ensure you have a proper Hip Hinge, Braced Core (360 degrees), Knees pushed ou...
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FORM - Correct your deadlift form.
Primary exercises for the Hamstrings, Glutes, and Erectors. This video aims for the MTNTOUGH Athlete to analyze their movement in the Deadlift biomechanically. Video your Deadlift from the front and side angles to ensure you have a proper Hip Hinge, Braced Core (360 degrees), Upper Back Engagemen...
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FORM - How to do the perfect walking lunge.
Primary exercise for the Hamstrings (Increase length), Glutes, and Quadriceps. This video aims for the MTNTOUGH Athlete to analyze their movement in the Walking Lunge biomechanically. Video your Lunge from the front and side angles to ensure you have a properly Braced Core (360 degrees), and Knee...
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FORM - How to become proficient at step-ups.
Primary exercise to the Quadriceps and Glutes. This video aims for the MTNTOUGH Athlete to analyze their movement in the Step-Up biomechanically. Video your Step-up from the front and side angles to ensure you have a properly Braced Core (360 degrees), Knees pushed out, and, most importantly, act...
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FORM - Make loaded lunges your best movement.
Primary exercise for the Hamstrings (Increase length), Glutes, and Quadriceps. This video aims for the MTNTOUGH Athlete to analyze their movement in the Walking Lunge biomechanically. Video your Lunge from the front and side angles to ensure you have a properly Braced Core (360 degrees), and Knee...
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FORM - Become confident with lateral lunges.
Primary exercise to the Quadriceps, Glutes, Abductors (outer thighs), Adductors (inner thighs), and Hamstrings. This video aims for the MTNTOUGH Athlete to analyze their movement in the Lateral Lunge biomechanically. Video your Lateral Lunge from the front and side angles to ensure you have a pro...
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FORM - Corrective form for the military press.
Number one exercise to strengthen the upper body's Vertical Plane that targets the Delts, Triceps, Traps, and Rotator Cuff Muscles. This video aims for the MTNTOUGH Athlete to analyze their movement in the Military Press biomechanically. Video your Military Press from the front and side angles to...
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FORM - This is how you safely bench press heavy loads.
Primary exercise for the Chest, Anterior Deltoid, Shoulder Girdle, Triceps, and Lats. This video aims for the MTNTOUGH Athlete to analyze their movement in the Military Press biomechanically. Video your Brench Press from the front and side angles to ensure Active Feet and Glutes are engaged, Brac...
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FORM - How to not suck at pull-ups.
Primary exercise for the Lats, Traps, Rhomboids, Triceps, and Biceps. This video aims for the MTNTOUGH Athlete to analyze their movement in the Pull-up biomechanically. Record this exercise from the rear and side planes to ensure you pull correctly and efficiently. It is essential to minimize swi...
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FORM - Master the dumbbell snatch.
Primary exercise for the Glutes, Quadriceps, Upper Back, and Core. Be aggressive with this whole-body exercise that aims to improve explosiveness thru triple flexion and extension. This video seeks for the MTNTOUGH Athlete to analyze their movement in the DB Snatch biomechanically. Record this ex...
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FORM - Fine tune your running form.
Endurance versus Sprinting. Aerobic (>15 minutes of 60% effort usually) or Anaerobic ( <45 seconds of ALL our 80-95% effort). Primary muscles are Glutes, Quadriceps, Calves, Hip Flexors, and Core. This video aims for the MTNTOUGH Athlete to analyze their ability to run biomechanically. The critic...
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FORM - How to sprint correctly.
Endurance versus Sprinting. Aerobic (>15 minutes of 60% effort usually) or Anaerobic ( <45 seconds of ALL our 80-95% effort). Primary muscles are Glutes, Quadriceps, Calves, Hip Flexors, and Core. This video aims for the MTNTOUGH Athlete to analyze their ability to run biomechanically. The critic...
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FORM - How to ruck.
Primary muscles are Glutes, Quadriceps, Claves, Anterior Tibs, Core, and Upper Back. This video aims for the MTNTOUGH Athlete to analyze their movement under axial loads biomechanically. Record this exercise from the front, rear, and side planes to maximize your levers under a load. To decrease e...
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FORM - Do this to help you ruck uphill better.
Primary muscles are Glutes, Quadriceps, Claves, Anterior Tibs, Core, and Upper Back. This video aims for the MTNTOUGH Athlete to analyze their movement under axial loads biomechanically. Record this exercise from the front, rear, and side planes to maximize your levers under a load. To decrease e...
