Dads Who Lift

Dads Who Lift - Coach Ryan Collins- Captain Of This Ship For The Past Decade
- B.S. This group is for busy Dads who are trying to look better in a T-shirt.

Exercise Science
- Certified Strength & Conditioning Specialist.
- Ask Dad- Help With Your Exercise, Nutrition, And Healthy Habit ?'s. They are trying to improve their lives through healthy fitness and nutritional habits and be role models for their children to follow. We all support each other as we strive to reach our fitness goals and start looking like a Dad Who Lifts! A few rules of this group:

1. This page is from the Owner of Dads Who Lift, Coach Ryan Collins. DWL is a company that provides Online Coaching Programs to Dads who want to look, move, and feel better. Programs and Services are only offered to guys who have at least 1 child, are wanting to add muscle mass, and/or have more than 5-10 lbs of fat to lose.
2. If you are not a father, then this group is not a good fit for you as topics discussed on this page will only relate to fathers.
3. No Spammers allowed. If you have a product or a service you wish to promote, please get it cleared with Coach or it will be removed from the page.
4. If you have a friend, neighbor, or someone else you know who is a father struggling with keeping up with their fitness regimen because their life is busy and overwhelming, please share this group with them. The purpose of this page is to help Dads get their time and energy back and to enjoy life with their growing family!
5. If you have a specific question you would like addressed, please title every post "ASK" so it is clear to anyone who sees your post that you need help with something in particular.
6. Do not bash other people on this page. We are here to support each other. It doesn’t matter how much you can squat or what your percentage of body fat is: what matter is that we all have the same goal of being healthy, strong fathers to our children.
7. Any outside links must first be approved of by Coach before it can be posted on this page. Not doing this will get your post deleted.
8. This page is for Dads looking for guidance with their fitness and nutritional goals. All topics discussed should be related on how to improve the mental, physical, and spiritual health of the busy father. Any topic that does not relate to this will be removed. For more information on getting started with your very own customized training program, check out www.dadswholift.com and come see how you can start your journey to get your shirts looser around the stomach and tighter around the arms!

09/12/2026

I am going to add 5 lbs each week to my chin ups until I can’t do 1 rep. Currently at 55 lbs. Check in each week to watch progress! 💪

09/09/2026

Most guys treat glute training/hip hinge work like it’s just an accessory exercise and will spend little to no time training this movement.

But here’s the truth: just like squats or bench press, your hip hinge training should have a specific focus. Knowing what you want to focus on improving will allow you to build your training program around your goals.

Here’s how each variation has its own “job” in your program

Explosive Banded Hip Thrust = Power

The band adds resistance where your glutes are strongest- at the top. That forces you to drive through explosively, building hip extension power that carries over to sprints, jumps, and athletic pertormance.

Barbell Hip Thrust = Strength

The barbell lets you load heavy. This is where you build raw strength in your glutes and posterior chain, which translates to better lifting numbers, more muscle, and serious lower-body horsepower.

Dumbbell Hip Thrust = Volume

Easier to set up, easier to control, and perfect for higher reps. This one’s about accumulating time under tension—aka chasing the pump and growing those glutes through sheer volume. And let’s be real- who doesn’t like having a nice ass? (bonus points if your jeans actually fit right).

Single-Leg Hip Thrust = Stability

Training one side at a time exposes weaknesses and forces your core and hips to stabilize. If you want balanced strength (and to stop your stronger side from doing all the work), this is the move.

Floor Glute Bridge = Learning the
Movement

Add these 1st. This is where beginners start. No bench, no weights—just bodyweight control. It teaches you how to activate your glutes properly and nail the hip hinge mechanics before adding load.

If you’re stuck on where to start or how to structure your training, that’s where I come in.

My coaching takes the guesswork out so you can put your energy into the one thing that matters: results. DM me “info” and let’s get you on track.

09/08/2026

Do Your Shoulders Talk Back When You Press? Try This 👇

I see guys do this all the time.

Shoulders don’t feel great. Cranky when you wake up in the morning. Grab the barbell. Press it overhead. Do a couple of arm circles. Pretty sure everything will eventually “warm up.”

And sometimes it does. You move and feel great. May even set a PR.

Sometimes it’s reminding you of an old injury you got in college from a bad decision but a good time.

I have found it best to take just a couple of minutes to get your shoulders ready to press first, every time. The good days and the bad.

And here are my 3 go-tos:

1. Band Pull-Aparts
Pull the band apart, squeeze, and control it back. Don’t just rip through the reps.

2. Band External Rotations
Keep your elbows tucked and rotate your hands outward. Keep the resistance light. We’re warming up here, not trying to set a PR. Use a block or a folded towel to help isolate it better.

3. Wall Slides
Reach overhead under control without turning the entire movement into one giant shrug. On the way down, think about putting the tips of your shoulder blades into your back pockets. Create the movement with your shoulder blades.

These aren’t magic exercises, and I’m not telling you they’re going to “fix” a bad shoulder.

But if it hasn’t been feeling the best when you’re pressing, these prehab movements can help get your shoulder blades moving, get some of the surrounding muscles working, and prepare your upper body for what you’re about to ask it to do.

And if pressing consistently hurts? Don’t spend the next six months finding increasingly creative ways to ignore it.

Figure out WHY.

Spend time in PREHAB — so you don’t end up in rehab.

Save this one for your next push day.

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