Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from MO POWER Strength & Conditioning, Gym/Physical Fitness Center, Tennyson street, Brownlow business centre, Bolton.
13/07/2026
For Sale
Brand new and boxed olympic old school style deep dish weight plates
Please note these are imperial not metric but I'm selling these cheaper than usual
£1.30 per kilo collected from Bolton, Greater Manchester
Once they're gone, they're gone
Half a pallet left
Bismillah Ir Rahmanir Raheem
13/07/2026
£100 collected from Bolton, Greater Manchester
Commercial flat bench
Ideal for a commercial/home gym
£25 deposit and collect within 7 days
Bench will not be reserved unless deposit is left
It can be dismantled for ease of transport
Bismillah Ir Rahmanir Raheem
13/07/2026
I have 5 brand new and boxed Concept 2 rowers.
Model D Pm5 monitor
£900 each collected from Bolton Greater Manchester
First paid deposit will have (£100 deposit)
These rowers will not be reserved unless deposit is left
Bismillah Ir Rahmanir Raheem
11/07/2026
Thank you for the repeat business Tommy Pitchforth. I supplied and delivered 5 brand new and boxed concept 2 rowers
I've been supplying him with gym equipment for a good few years now
If you're local to St Helens and want to try out strongman, hyrox etc. Check out this cracking gym.
For a no obligation/no pressure quote. Give me a shout.
Professional boxer .boxing slight front leg raised lunges.
Why Boxers Need This Exercise
1. Fixes Lead-Foot Heaviness: Elevating the front foot shifts weight toward the rear leg. This prevents you from falling over your front foot, which can cause congested punches and leave you open to counters.
2. Deepens Hip Mobility: The boxing stance is known to tighten hip flexors. Elevating your foot allows for a much deeper stretch and increases the range of motion of your hips, which is vital for rotational punching power.
3. Builds Explosive Drive: Pushing forcefully off the front leg replicates the drive you need when closing the distance on an opponent.
Professional boxer
doing what I call rotational box jumps with a difference. This is an idea I've been working on with the boxers.
Amateur boxer Ricco Oconnor working on core stability using stir the pot exercise.
What is the Stir the Pot Exercise?
The stir the pot exercise is a variation of the traditional plank, typically performed using a Swiss ball (stability ball). This dynamic exercise involves moving your arms in a circular motion while holding a plank position on the ball, mimicking the motion of stirring a pot. It effectively targets the re**us abdominis, transverse abdominis, and obliques, while also engaging the shoulders, lower back, and glutes to maintain balance.
Benefits of the Stir the Pot Exercise
1. Enhanced Core Strength
The stir the pot exercise intensifies the traditional plank by incorporating movement, which forces your core to work harder to stabilize your body. Studies show that dynamic core exercises for stability, like this one, are more effective in engaging the deep core muscles, such as the transverse abdominis, compared to static holds (Romdhani et al., 2024).
2. Improved Shoulder Stability
The circular arm motions help build strength and endurance in the shoulders. Exercises that engage the core and shoulders simultaneously improve overall stability and functional strength (Johnson et al., 2019).
3. Better Balance and Coordination
Because the stir the pot is performed on a Swiss ball, it requires excellent balance and coordination. This instability forces your stabilizer muscles to engage, enhancing your overall proprioception and control. Research indicates that exercises involving unstable surfaces, such as the Swiss ball, significantly improve balance and core activation (Hassan, 2018). By incorporating the stir the pot, you can improve balance with stir the pot techniques.
4. Core Endurance
Unlike traditional crunches or sit-ups, which often target one area of the core, the stir the pot exercise engages multiple muscle groups at once. This helps build muscular endurance across the entire core, making it a great choice for athletes who rely on core endurance, such as runners, swimmers, and cyclists (Romdhani et al., 2024).
02/05/2026
In Fitness — as in Life — Patience is a Virtue
When tempted by a quick fix or instant gratification, think about your purpose and process.
Recently, there’s been a surge in the popularity of workout programs. They are based on “muscle confusion,” on the premise that constantly switching up your workout routine — i.e., “confusing” your muscles — is the pathway to fitness gains. Unfortunately, muscle confusion doesn’t work.
“All the crap you hear about your body needing a different stimulus each week or a new ‘workout of the day’ is BS. The number-one reason people don’t get results is that they don’t have the attention span to stick with something.
The key to getting stronger/fitter lies in adhering to something called “progressive overload.” And, years of exercise science supports this. Citing increases in strength and muscle size, the American College of Sports Medicine (ACSM) published an official-position paper in favour of progressive overload for resistance training in healthy adults, and a 2015 study published in the journal Frontiers in Physiology found that the best endurance athletes in the world follow progressive overload’s principles.
Unlike with muscle confusion, in which exercises constantly vary and no two days are alike, with progressive overload you work a specific muscle or function (e.g., your chest or running) in a specific manner, progressively adding intensity and/or duration over time. Hard days are followed by easy days and prolonged periods of intensity are followed by prolonged periods of recovery. Repetition and consistency are key. Results don’t occur overnight but after months, and even years, of sticking to the same routine.
The psychological drive to seek what is new and exciting is an innate one; what’s new are the fitness programs designed to prey on that impulse. Today, everyone desires novelty and endless stimulation. So running around and constantly switching what you are doing from one day to the next is in vogue.
3 Deadlift Mistakes To Avoid.
Mistake #1. Using the biceps
I often see many lifters start their deadlifts with a sharp tug & their arms bent. This is a big mistake & is the cause of many Bicep tears.
If you tear your bicep, you could be out for a long time... so don't start your pulls with bent arms. The Biceps are small muscles and you can not "curl" a Deadlift.
It simply won't happen.
With the mixed grip, the supinated hand is particularly vulnerable to tears, so here is what you must do:
Start your pulls with your arms locked straight. Think of the arms as a connection between your shoulders and the bar. They are nothing more (during the Deadlift)
Do 3 or 4 sets of Biceps CURLS per week for high reps (10 reps per sets minimum). This will help you improve tendon and ligament strength and go some way to helping you avoid bicep tears.
Mistake #2: Letting The Bar Get Out In Front Of The Body
Many Deadlifts are missed (both in the gym and at competitions) because lifters let the bar get too far in front of their body.
Great Deadlifters often have scars on their shins for a reason... the reason being that they drag the bar up their body.
Weak Deadlifters often let the bar drift 2 or more inches away from their body when pulling. With 50% weights they get away with it, but with near max & new personal best weights they FAIL.
If you have this problem, here's a simple tip to cure it:
As soon as the bar leaves the floor think of pulling "back". By doing this you keep the bar close to your body at all times and your bodyweight becomes like a counter-balance: Bodyweight goes BACK, bar comes UP -
Mistake #3: Pulling Through A Partial Range Of Motion Too Often And Ignoring Floor Work
To be a successful Deadlifter you have to pull the bar from the floor all the way to lockout, right?
If this is true, how come so many lifters train in the rack, through a partial range of motion all the time?... Is it because their starting strength off the floor is so good that they can simply ignore pulling from the floor? Or is it because they like to stroke their ego and lift weights that are way over their current max, through partial ranges of motion?