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Exercise Guides

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5 Shoulder Pulling Exercises Every Powerlifter Should Do

When you’re a powerlifter and you think of pulling, your brain is most likely going to head right into deadlifting. That makes a lot of sense: there’s really nothing like ripping a loaded barbell off ... Continue Reading

Trouble “Feeling” the Glutes In Squats? Try This

There's no denying how incredibly important the glutes are in the squat. They're the main driver for hip extension and play a large role in controlling our hips when it comes to their stability, power, and ... Continue Reading

chaos pushup

5 “Chaos” Band Exercises to Add Instability to Your Workout

When you hear the word "chaos," it usually means all hell has broken loose. It has a negative connotation. But way back in 2005 James Smith of Diesel Strength & Conditioning came up with the Chaos ... Continue Reading

Neutral Grip Bench Press

When and Why to Use the Neutral Grip Bench Press

One of the best attributes about the bench press is how versatile some of its variants can be and how you can increase pressing strength with multiple types of benching. In fact, you'd be hard pressed (pun ... Continue Reading

When Squatting, What Does It Mean When Lifters Say “Create a Shelf”?

There are a ton of useful cues to help promote strong squat mechanics. From the feet to head position, every lifter and coach has their own way of conveying what is mechanically appropriate throughout the ... Continue Reading

Dumbbell Row Man

4 Combo Exercises To Freshen Up Boring Routines

A combination exercise is the pairing of two exercises into one. Combination exercises help build muscle, burn calories, and improve overall conditioning. They are great tools for athletes looking for ... Continue Reading

kneeling pallof press featured

3 Pallof Press Variations to Superset With Your Lifts

Physical therapist John Pallof showed Eric Cressey and Tony Gentilcore the "belly press" back in the fall of 2006 when they were getting the now-famous training center, Cressey Performance, off the ground. ... Continue Reading

pause squat

Rethinking the Squat Cue “Chest Up”, Where It Can Go Wrong

There are a ton of different ways to coach the squat, so before reading any further I want to be completely transparent — this article is not intended to serve as an end all be all for certain ... Continue Reading

team usa

7 Team USA Weightlifters Share Their Favorite Accessory Exercises

While BarBend was down in Lima reporting on the IWF Grand Prix, we managed to find some time with six athletes and Team USA's Technical Director, Mr. Pyrros Dimas, to ask them one of the most common ... Continue Reading

4 Great IT Band Exercises for Improving Hip Stability (Ft Jordan Shallow)

The iliotibial band, also known as the IT Band, plays a vital role in performance in and out of the gym..  We recently had Dr. Jordan Shallow in the office to walk us through his favorite IT band ... Continue Reading

jordan shallow rotator cuff featured

The 4-Move Circuit for a Bulletproof Rotator Cuff

The rotator cuff is a group of muscles and tendons that help to maintain shoulder health and stability. Contrary to popular belief, you don't want a strong rotator cuff, you want a stable ... Continue Reading

Mobility Exercises for Daily Life

4 Exercises Everyone Can Use to Improve Mobility, Durability, and Recovery

From the top level professional athletes to young children in P.E., for one reason or another most of us enjoy the adrenaline rush and positive feedback associated with training hard and ramping up the ... Continue Reading

kb squat

3 Kettlebell Variations That Will Improve Your Barbell Back Squat

Google the word squat and you come up with over 168 million hits. Then Google the word deadlift and you only get 24 million hits. According to Google, the squat is the king of all exercises. See how ... Continue Reading

Beginners Pull Up Guide

The Ultimate Beginner Pull-Up Guide (4-Weeks to Your First Rep!)

The pull-up could be referred to as a milestone exercise. The ability to successfully lift one's chin over a pull-up bar from a dead hang position is incredibly self-empowering.  For true ... Continue Reading

Bench Press Cues

How Many Times a Week Should You Bench Press for Strength and Mass?

The bench press is an unusual exercise when it comes to training frequency — and for good reason.  Over the last two decades, training frequency has been a hot topic across every strength and ... Continue Reading

Taylor Atwood Squat Guide

7 Steps for Nailing the Perfect Squat (Feat 2-Time IPF World Champion Taylor Atwood)

There's a lot that goes into a great squat. The un-rack, walkout, descent, and ascent all need to be perfectly aligned to move efficiently under a loaded bar.  An important lesson to learn under ... Continue Reading

Bench Press Plateau

5 Ways to Improve Your Bench Press Lockout

Getting stuck in the bench press can be caused by a wide variety of issues. It can be related to strength, mechanics, muscle imbalances, and more. The bench press is like a chain of commands and if ... Continue Reading

Bench Press Bend the Bar

What Do Lifters Mean When They Say “Bend the Bar” In the Bench Press?

There are a ton of different cues lifters use for the bench press and one of the most popular you hear is "bend the bar," or perhaps more usefully, "separate the bar", but what exactly do they ... Continue Reading

Bench Press

3 Quick and Easy Tips to Improve Your Bench Press Today

Ah the bench press, a movement that has bred millions of a love/hate relationship across the world.  The bench press is often the first barbell movement that beginners tackle in the gym, and it's ... Continue Reading

cossack squat featured

Powerlifters: Do These 6 Bodyweight Exercises For A Better Big 3

There are countless and tools to help you get a stronger bench, deadlift and squat. Fancy machines, kettlebells, landmine attachments and suspension training devices just to name a few. However, among ... Continue Reading

Bodyweight Warmup

5 Dynamic Bodyweight Exercises to Improve Overall Fitness

Everyone can benefit from adding some more dynamic bodyweight exercises into their training. As a functional training coach, I often see that ALL of my clients feel stronger and healthier when diversifying ... Continue Reading

Bench Press Plateau

How to Use Inter-Set Work to Build a Stronger Bench Press

There is a lot that goes into building a strong bench press. Outside of needing a baseline foundation of strength, you also need absolute precision when it comes to executing reps properly. There are ... Continue Reading

kneeling exercise

Why You Should Try Lifting Weights from a Kneeling Position More Often

Most strength exercises are done standing, sitting, and lying down. But there can be real benefits to stopping halfway — and performing exercises on your knees. Lifting from your knees trains muscles ... Continue Reading

cable pull through

3 Hinge Exercises You Can Still Do When Your Back Hurts

Editor’s note: The content on BarBend is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. The opinions and articles on this site ... Continue Reading

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