Riff challenge part 1 — Stronghold Band new EP Terror
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Riff challenge part 1 — Stronghold Band new EP Terror
1.6K views3 weeks ago
TikTokstrongholdband
Carla | Nashid el Makhloukat (Saint Francis of Assisi) | with Stronghold’s Band #worship #music
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Carla | Nashid el Makhloukat (Saint Francis of Assisi) | with Stronghold’s Band #worship #music
7.4K viewsOct 3, 2025
YouTubeCarla Chamoun
Tight hip flexors aren’t just uncomfortable, they can quietly drive hip pain, knee pain, and low back pain if you never teach them how to lengthen with control. This banded setup does exactly that. Here’s how to use it: Anchor a heavy band at hip height Step one leg through so it crosses your glutes like a harness Step that leg back and get tall Actively squeeze your glutes and brace your abs Lower into a half-kneeling position without arching your low back From there, reach back toward the heel
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Tight hip flexors aren’t just uncomfortable, they can quietly drive hip pain, knee pain, and low back pain if you never teach them how to lengthen with control. This banded setup does exactly that. Here’s how to use it: Anchor a heavy band at hip height Step one leg through so it crosses your glutes like a harness Step that leg back and get tall Actively squeeze your glutes and brace your abs Lower into a half-kneeling position without arching your low back From there, reach back toward the heel
30K views9 months ago
FacebookStronghold Strength & Conditioning Co.
If your knees cave in or ache during lunges or squats, this variation can help you fix that. The banded curtsy lunge forces your hips and knees to work together, the band tries to pull your knee inward, and your body learns to resist that pull with strength and control. Here’s how to set it up: Anchor a resistance band at knee height. Step your leg into the band so it’s looped just above the knee, pulling across your body. Hold a kettlebell in the front rack on the same side as the banded leg. R
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If your knees cave in or ache during lunges or squats, this variation can help you fix that. The banded curtsy lunge forces your hips and knees to work together, the band tries to pull your knee inward, and your body learns to resist that pull with strength and control. Here’s how to set it up: Anchor a resistance band at knee height. Step your leg into the band so it’s looped just above the knee, pulling across your body. Hold a kettlebell in the front rack on the same side as the banded leg. R
11.5K views10 months ago
FacebookStronghold Strength & Conditioning Co.
If your hips shut you down the moment you try to sit into a deep Cossack, this isn’t a flexibility problem, it’s a support and strength problem. This band-assisted setup lets you access depth without dumping load into your joints, so you can actually explore, own, and strengthen those ranges instead of avoiding them. The band gives you just enough assistance in the bottom position to: Reduce compressive load on the hips Allow a more upright torso Let the adductors and hip capsule lengthen under
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If your hips shut you down the moment you try to sit into a deep Cossack, this isn’t a flexibility problem, it’s a support and strength problem. This band-assisted setup lets you access depth without dumping load into your joints, so you can actually explore, own, and strengthen those ranges instead of avoiding them. The band gives you just enough assistance in the bottom position to: Reduce compressive load on the hips Allow a more upright torso Let the adductors and hip capsule lengthen under
44.8K views9 months ago
FacebookStronghold Strength & Conditioning Co.
A lot of knee pain isn’t about weakness. It’s about the joint never getting a chance to fully close, relax, and feel safe again. Anchor a heavy band around hip height Step inside and place it behind the knee Slowly sit yourself down to the floor using the band for support Pull your heel toward your glute Keep the opposite leg long in front of you Hug your shin so your calf and hamstring come together What you do from here You don’t force anything. You don’t stretch harder. You just settle in. Le
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A lot of knee pain isn’t about weakness. It’s about the joint never getting a chance to fully close, relax, and feel safe again. Anchor a heavy band around hip height Step inside and place it behind the knee Slowly sit yourself down to the floor using the band for support Pull your heel toward your glute Keep the opposite leg long in front of you Hug your shin so your calf and hamstring come together What you do from here You don’t force anything. You don’t stretch harder. You just settle in. Le
32.1K views10 months ago
FacebookStronghold Strength & Conditioning Co.
What is the problem? Your body stopped rotating well, so something else picked up the slack. This half-kneeling band rotation teaches your core and shoulder to work together, not fight each other. Here’s what’s happening: You’re training controlled spinal rotation Your shoulder blade learns to glide on your rib cage Your core stabilizes while your upper body moves That combo matters because when rotation is weak or missing, your low back and shoulders get overloaded fast, especially with lifting
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What is the problem? Your body stopped rotating well, so something else picked up the slack. This half-kneeling band rotation teaches your core and shoulder to work together, not fight each other. Here’s what’s happening: You’re training controlled spinal rotation Your shoulder blade learns to glide on your rib cage Your core stabilizes while your upper body moves That combo matters because when rotation is weak or missing, your low back and shoulders get overloaded fast, especially with lifting
77.5K views9 months ago
FacebookStronghold Strength & Conditioning Co.
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Here’s how to set up the Super Frog with band distraction: Anchor a heavy band at chest height on your barbell and step inside it so it runs across your glutes like a climbing harness. Lower down to the floor with the soles of your feet together. Place a plate across your inner thigh (on the side with the band) so it runs from the groin toward the knee, adding direct downward load. Keep your pelvis square, both sides touching the floor, no rolling off to the side. From here, the band is gently p
2.7K viewsOct 24, 2025
FacebookStronghold Strength & Conditioning Co.
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Here’s how to set up the Super Frog with band distraction: Anchor a heavy band at chest height on your barbell and step inside it so it runs across your glutes like a climbing harness. Lower down to the floor with the soles of your feet together. Place a plate across your inner thigh (on the side with the band) so it runs from the groin toward the knee, adding direct downward load. Keep your pelvis square, both sides touching the floor, no rolling off to the side. From here, the band is gently p
37.2K viewsSep 26, 2025
FacebookStronghold Strength & Conditioning Co.
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Hip pain usually isn’t just a “tight muscle” problem, it’s often a control and space problem. This banded hip distraction gives you both. The setup: You anchor the band low, step through the loop, and place it high into the hip crease. One leg presses away to create tension while you lie back with your shoulder blades set. From there: You hug the banded knee deep into your chest, then actively guide the leg through the top half of a circle against the band. What makes this powerful isn’t just th
12.4K views9 months ago
FacebookStronghold Strength & Conditioning Co.
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Ever wondered how to actually set up for a banded Bulgarian split squat? Here’s exactly how I tie off and position the band so it doesn’t slip, twist, or fight me mid-set. The key is: Tie the band off around chest/head height. Keep it open with the J-hook. While holding the band place the arch of your foot in the end loop. You should be about a leg’s length away when you turn for your working position. Once you get this setup down, the movement feels way more stable, controlled, and smooth on th
17.9K viewsOct 17, 2025
FacebookStronghold Strength & Conditioning Co.
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Anchor a heavy band at chest height on your rack and step into the loop. Lower yourself to the floor so the band sits across your lower back. Plant your feet flat, knees bent toward the ceiling. From here, rotate side to side like a windshield wiper, actively pulling your inside knee down toward the floor and toward the sole of your opposite foot. What the band is doing: Encourages the pelvis and spine to rotate together instead of locking up. Adds resistance so your core and hips are working in
35.8K viewsOct 23, 2025
FacebookStronghold Strength & Conditioning Co.
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💀 CRYPTA “STRONGHOLD” LIVE | BLOODSTOCK 2024 💀
101.2K views10 months ago
YouTubeBloodstockfestivals
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If the front of your shoulders always feels tight or restricted, it’s usually not just about stretching harder, it’s about giving your shoulder blades a safe way to move while the joint stays supported. This drill uses band tension to unload the shoulders while you restore control. Anchor a resistance band at about hip height Face away from the anchor Place both arms inside the end loop so the band is behind your back Wrap the band around your wrists and grab the sides Rotate your thumbs down to
34.1K views9 months ago
FacebookStronghold Strength & Conditioning Co.
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If you feel deadlifts primarily in your low back instead of your hips, chances are your hinge pattern isn’t locked in yet. This simple wall band hinge drill can help you: Teach your body how to load through the hips (instead of dumping into the spine) Reinforce a strong, neutral spine with a chin tuck and full-body tension Build strength and stability in the same pattern you need for deadlifts, kettlebell swings, and other hip-dominant lifts Reduce risk of injury by retraining the hinge under co
23.3K viewsSep 20, 2025
FacebookStronghold Strength & Conditioning Co.
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If your shoulders feel limited, your upper back feels stiff, or your low back keeps taking the hit… this is a big missing piece. Anchor a light band low to a post. Grip the band with the hand closest to the anchor. Place a foam roller on the opposite side so the back of your forearm can rest and roll on it. Set up on all fours and widen your knees if you want more hip and inner-thigh opening. Thread the banded arm underneath your body toward the non-banded side. Press the band away as you rotate
2.6K views9 months ago
FacebookStronghold Strength & Conditioning Co.
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If your shoulder feels fine until it doesn’t… This is the kind of drill that shows you why. Take your lightest band and loop it through the kettlebell handle Anchor the band low on your rack Half-kneeling with the bell in the hand farther from the rack Hold the kettlebell bottoms-up so it demands control As you press, the band is trying to pull the bell in toward your body. Your job is to keep the shoulder stacked, centered, and calm as you move overhead. Slow. Quiet. No fighting it. This teache
2.7K views10 months ago
FacebookStronghold Strength & Conditioning Co.
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Feeling like your hips are locked up or your back can’t rotate the way it should? This drill combines a band-assisted hip distraction with a thoracic spine opener, giving you mobility where most people lose it: Hip joint - band traction creates space in the front of the hip, easing pinching or tightness. Lower back - reduces compensations by teaching the hip to move independently. Thoracic spine - restores rotation so your mid-back can actually move (instead of your low back doing all the work).
2.3K viewsOct 20, 2025
FacebookStronghold Strength & Conditioning Co.
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Your toes weren’t designed to live in prison. On the left, my toes are allowed to naturally splay, just like they would barefoot. On the right, a band is cinched around them, mimicking what most “modern” shoes do all day. When your toes are squeezed together for years, here’s what can happen: The arch loses strength and collapses over time The big toe drifts inward (hallux valgus), changing how your foot pushes off Your gait becomes less stable, forcing compensations in your ankles, knees, hips,
870 viewsSep 26, 2025
FacebookStronghold Strength & Conditioning Co.
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If your shoulder pain keeps coming back, there’s a good chance your shoulder blade isn’t controlling motion well… especially when your body rotates. This banded scapular CAR setup does two things at once: First, you actively rotate your shoulder blade against resistance, up, down, and back, building real strength and control where most people are weak. Then, you relax and let the band pull you forward, allowing your scapula to glide into protraction while your torso rotates. That’s not passive s
92 views9 months ago
FacebookStronghold Strength & Conditioning Co.
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