Back squats are one of the best exercises to build leg strength, muscle mass, and athletic capacity. There are times, however, when we may find ourselves unable to perform them. While the below exercises ... Continue Reading
Pin Press Guide – Form, Muscles Worked, and Variations
Building a stronger bench is often at the top of every powerlifting and strength athlete. When looking at isolating weaknesses in the bench press, lifters can break down the individual angles and muscle ... Continue Reading
Can You Squat and Deadlift Heavy Without Getting a Thick Waist?
"I’m training for a physique contest and I don’t want to wreck my aesthetics with a bulky waist, so I don’t squat or deadlift heavy." I’m sure you’ve heard that — or some variation on the “do squats and ... Continue Reading
No Squat Rack? Here Are 5 Leg Exercises to Perform In a Smith Machine
Barbell squats, deadlifts, and lunges are staples of any leg day. But what happens when you find yourself with only a Smith machine? The Smith machine, while not truly a free weight movement, can offer an ... Continue Reading
Bench Press Vs Push-Up: Which Is Best for Strength, Mass, and Power?
Bench press or push-ups? Which is best for developing upper body strength and muscle mass? Many lifters would probably agree that the bench press is King for these goals, however, some research suggests ... Continue Reading
Hip Thrust Vs. Back Squat for Glute Development
Glute development is key for strength, power, and fitness athletes, everyday individuals, and aesthetics. When looking to increase glute hypertrophy and strength, some lifters will suggest that performing ... Continue Reading
8 Pressing Variations to Improve Upper Body Power
Upper body power and explosiveness is essential for Olympic weightlifting, athletic sports, and overall functional fitness. Performing standard exercises with constant speeds and tempos can develop ... Continue Reading
3 Explosive Squat Variations to Build Lower Body Power
Lower body power is a key determinant of overall athletic ability, squat performance, and lower body power output. Developing powerful legs, however, is not as simple as performing squats, lunges, and leg ... Continue Reading
5 Steps to Nailing Your First Muscle-Up
In this article, we will offer a 5-step muscle up progression guide. In recent articles, the muscle-up and its variations were covered in detail, however, in this guide we will specifically walk through ... Continue Reading
How to Do Muscle-Ups — Progressions, Benefits, and More
The muscle-up is an advanced bodyweight movement that requires upper body strength, total body coordination, and midline stability. Many fitness goers and competitive fitness athletes alike seek to master ... Continue Reading
3 Reasons Why No Two Squat Stances Look Exactly the Same
To be great at squatting, you need multiple factors to be aligned. Outside of understanding the movement's mechanics, you also need baseline levels of strength, coordination, mobility, and proprioception. ... Continue Reading
7 Beginner Friendly Core and Oblique Exercises
Building a strong and functional core is essential for every lifter and athlete. Regardless of training age, ability level, and goals, there are a few key exercises that every beginner should master. In ... Continue Reading
3 Close-Grip Bench Press Mistakes and How to Fix Them
The close-grip bench press is one of the best bench variations for improving tricep strength, and it's often a variation that gets performed incorrectly. Typically, close-grip bench press form mistakes ... Continue Reading
How the Larsen Press Can Be a Secret Weapon For Bench Press Gains
Chances are, you've seen the bench press variation named the Larsen Press at least once in your lifting career. Whether it was at your local gym, or scrolling through social media, the Larsen Press is ... Continue Reading
5 Unusual Explosive Movements for Building Power
For athletes and fitness enthusiasts alike, being able to generate maximum power is an ability that needs to be conditioned just like any other fitness attribute. Many of us may assume that power and ... Continue Reading
3 Front Squat Tips From a Professional Powerlifter
When it comes to powerlifting, the squat, bench, and deadlift are king — but if that’s all you do in the gym, there’s a good chance you’ll end up either burnt out or just straight-up bored. I’ve written ... Continue Reading
3 Bottoms Up Kettlebell Exercises to Improve Lifting Technique
Holding a kettlebell bottoms-up is simple, but not easy. Rather than holding a kettlebell with the bell hanging below the hand, flip it upside down so the heavy portion sits above the handle and the horn ... Continue Reading
8 Ways to Bust Through a Stubborn Bench Press Plateau
The bench press, one of the most beloved and frustrating lifts that can be performed in the gym. Barbell training journeys often start on the bench, and ironically, they often get stuck on the bench as ... Continue Reading
5 Beginner Friendly Squat Variations
The squat can be a daunting movement for beginners (and intermediate/advanced lifters alike). With a plethora of squatting variations, styles, and coaching perspectives on the squat and its purpose in a ... Continue Reading
3 Foolproof Exercises to Improve Ankle Mobility
For all athletes, and particularly weightlifters, being able to access full range of motion in the ankles is a movement characteristic that may easily be overlooked. Not being able to access full range in ... Continue Reading
10 Commandments of the Overhead Press
The overhead press is one of the more technical barbell movements athletes can perform. This runs especially true for those who don't find this movement to come incredibly easy for them. After all, in ... Continue Reading
3 Anti-Rotation Exercises For Stronger Olympic Lifts
Stability and strength. Two key components that will take your performance to the next level. When moving heavy loads from point A to B (yes, this can also mean your bodyweight), there’s really no ... Continue Reading
3 Goblet Squat Variations to Make Leg Day Fun Again
The goblet squat has revolutionized the way the squat is being performed and taught throughout the world. Especially for folks who struggle with maintaining correct form during barbell squats, the goblet ... Continue Reading
5 Coaches Name the Most Neglected Exercises in Strength Training
It’s likely you’re training the big 3 (squat, deadlift and press) because this is the meat and potatoes of all good training programs. And are good, correct? But to keep improving, you must look to ... Continue Reading