Nico Dandini

Nico Dandini Strength and Conditioning Coach, Personal Trainer (ACE-CPT), Student, Listener, Reader, Jammer Outter, Lover of Nickelback

It is my goal to make 10 million people feel better by the time I die. Through comprehensive strength and conditioning programs, coaching that encourages constant improvement, and advice on how to succeed in a gym, 10 million people will feel better. I am your strength and conditioning coach.

05/21/2026

But here’s what they can do:

1. Give you mobilizations to help alleviate the pain
2. Build you a program that won’t make it worse

Diagnosis is for medical professionals (doctors, physical therapists, etc.). If the pain hasn’t gotten better after 2 weeks or it keeps you from sleeping, see one.

Your coach handles the training. Your doctor handles the diagnosis.

05/19/2026

It’s not your fault. It’s your shoes.

Most shoes have a cushioned heel. When you’re standing on a cushion, balance becomes a lot harder.

Take your shoes off, grip the floor with your toes, and see if that makes a difference.

05/12/2026

Fumbling through the ladders? Here’s how to master them.

1. Go slow. Lean the pattern before you add speed. Pattern over speed.

2. Say it out loud. Like sounding out a new word, verbalize the pattern as you move. If the pattern is 1-2-Stick, say “1-2-stick, 1-2-stick,” as you go through the ladder.

Ladders take time, so don’t get frustrated. Go slow and prioritize the pattern. The speed will come.

05/07/2026

If you’re making these mistakes with your med ball throws, you’re wasting your time.

1. Throwing it lightly. Med ball throws are supposed to develop power. Throwing it lightly does not. Throw the ball as hard as you can.

2. Not rotating for rotational throws. You’re not a brick with arms. You’re trying to develop rotational power. Finish with your bellybutton facing the wall.

3. Using a heavy ball. If the ball is too heavy, you’re too slow. We’d rather see you fast with a 6lb med ball than slow with a 20lb ball. Our professional athletes use med balls that are 4-8lbs. Are you stronger than a professional athlete? No.

It’s not about making it feel hard. It’s about making it move fast.

Next time you do med ball throws, check yourself.

✅ Are you throwing it as hard as possible?
✅ Are you actually rotating for a rotational throw?
✅ Are you using the right ball?

If you can’t answer yes, fix it. Otherwise, you’re just playing catch with the wall. Not training power.

04/30/2026

If your hips dip below your knees when you land, the box is too high.

If you’re pulling yourself up with your feet, the box is too high.

If your landing is louder than a gunshot, the box is too high.

Land with your hips above your knees and soft as a kitten on a cloud.

It’s not about height. It’s about doing it right.

04/23/2026

This little tool can fix a kettlebell deadlift in 10 seconds.

If the kettlebell taps the floor in front of your toes, you’re putting your back in a vulnerable position.

Place a small plate between your heels and tap it with the bell instead.

Now the bell is in a safer position, your back is protected, and you’re set up to use the right muscles.

04/16/2026

If you don’t feel your glute in an SLDL, this is probably why.

If your hips aren’t square to the floor, you glutes won’t fire.

It’s all about getting into the right position to use the right muscles.

12/02/2021

A few weeks ago, told that he’s weak.
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Casually, he proceeded to deadlift 405 for eight reps and posted it on his story.
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Nico saw Ross’s story of him casually pulling 405 and thought, “Can Nico do that?”
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Well, here’s Nico deadlifting 415 for three reps. They’re far from casual. On the contrary, they were a grind.
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Nonetheless, Nico did it.
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Thank you Bre and Ross for inspiring Nico.
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08/06/2021

Here’s a core exercise you might like.
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It’s called the Stability Ball Plank Rollout.
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Here’s how to do it:
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1. To set up, place your elbows on the stability ball and straighten out your legs.
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2. Reach your hands forward until you feel tension in your abs.
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3. Pull your elbows back to the starting position.
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Make sure you stay as still as a statue. Only your arms should be moving. Not your entire body.
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Pair this with a lower or upper body exercise, and do eight to twelve reps per set.
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Hope that helps.
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And to prove it to you, here are three workouts you can do with a foam roller and a dumbbell. Make sure to save this pos...
04/17/2021

And to prove it to you, here are three workouts you can do with a foam roller and a dumbbell. Make sure to save this post!
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Save this post in case you’re struggling to lose/gain weight._Make sure you’re checking the majority of these boxes, esp...
02/22/2021

Save this post in case you’re struggling to lose/gain weight.
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Make sure you’re checking the majority of these boxes, especially calories in/calories out.
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Middleton, MA
01949

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