The Sport Demands of Pickleball: Why Training Off the Court Matters
Pickleball has quickly become one of the fastest-growing sports in the world, drawing players of all ages and skill levels. While many approach it as a fun, social activity, the reality is that pickleball is a highly demanding sport — both physically and mentally. To perform at your best (and stay injury-free), it’s worth understanding what’s happening behind the paddle: the physiological, biomechanical, and cognitive demands placed on every player.
The Air Bike: How to properly set-up the Air bike for optimal performance
This document, titled "AirBike pdf.pdf," is a guide by Chad Benko on how to properly set up an AirBike and includes 9 performance workouts.
Embracing the Next Evolution of Functional Fitness – Synergy Strength Becomes an Official HYROX Affiliate
Since our founding, Synergy Strength has been at the forefront of the functional fitness movement in Saskatoon. We were proud to be the first CrossFit affiliate in our city, and from those early days, we’ve remained dedicated to delivering world-class programming rooted in functional movement, community, and measurable progress.
Now, we’re excited to announce the next step in that journey: Synergy Strength is officially a HYROX affiliate.
Rowing Right: Mastering Proper Rowing Mechanics with Concept2
Whether you're a seasoned rower or just hopping on the erg between lifts, proper rowing mechanics make a world of difference. Efficient movement means better performance, fewer injuries, and more bang for your buck in every session. At Synergy Strength, we want our athletes to move well—and when it comes to rowing, we trust the gold standard: Concept2's rowing technique framework.
Let’s break down each phase of the rowing stroke and explore how to master your movement on the rower.
Reclaim the Squat: Why You Should Sit in the Bottom Every Day
In the world of fitness and functional health, few movements are as fundamental, revealing, and restorative as the deep squat. And yet, in today’s modern world, many of us have lost the ability to do it. Let’s change that.
Why Do WE Emphasize a stacked handstand position first?
When learning the art of hand balancing, there’s often a temptation to mimic the various handstand styles we see from seasoned gymnasts, acrobats, and handstand experts. Some have an arched back, others display a relaxed "banana" shape, while a few showcase perfectly straight lines. With so many styles, it’s reasonable to wonder: Why do we emphasize the stacked handstand position first?
The Value of the Hip Snatch: Building Strong Third Pull Mechanics and a Solid Receiving Position
In Olympic weightlifting, few things separate beginner lifters from advanced lifters more than the quality of their third pull and the strength of their receiving position.
It’s not enough to simply "catch" the bar overhead — elite performance demands that athletes aggressively pull themselves under the bar and stabilize into a tensed, strong bottom position.
One of the best tools to develop these crucial qualities is the Hip Snatch.
Understanding CRAC Stretching in Mobility+ Programming: Why It Works and How to Apply It
With Mobility+, our mission is to help you not just move better, but move stronger. One of the cornerstone methods we use to improve flexibility, mobility, and joint resilience is the CRAC method — Contract-Relax-Agonist-Contract stretching.
This technique is simple in concept but incredibly powerful in practice, and today, we’ll break down why it works so well, the science behind it, and how we apply it in our Mobility+ sessions.