Banded pull ups are one of the most widely seen bodyweight movement regressions of the pull up. Powerlifters, weightlifters, bodybuilders, CrossFit® athletes, and fitness goers alike can be seen grabbing ... Continue Reading
Tuck Jumps – Muscles Worked, Video Demo, and Exercise Benefits
Tuck Jumps are a challenging plyometric exercise that takes the squat jump to the next level. In this article we will discuss the benefits to performing tuck jumps, how to do them, and how you can start to ... Continue Reading
How to Do Jumping Lunges for More Powerful Legs
You want more powerful legs. We get it. Explosively strong tree trunks can propel you quickly toward the basketball hoop, straight up for that high box jump, or help you drive your legs down into the ... Continue Reading
Ring Dips Progressions
The ring dip is a fundamental bodyweight movement seen in competitive fitness events, gymnastics, and bodywight training. Performing dips on rings forces the body to create tension, stability, and increase ... Continue Reading
Standing Russian Twists – Muscles Worked, Benefits, and Exercise Demo
In this article we will discuss the standing Russian twist, a core/oblique exercise variation that can promote muscle hypertrophy in the obliques and abdominals; but not without some potential drawbacks as ... Continue Reading
Pistol Squat vs Barbell Squat
In this article we will compare the pistol squat vs the barbell squat, both known to increase leg strength, stability, and performance in popular competitive sports such as Olympic weightlifting, ... Continue Reading
Walking Lunges vs Lunges
Lunges (stationary) and walking lunges are two common unilateral movement to increase movement patterning, body conditioning, and more. Below we break down both movements and determine which one is best ... Continue Reading
How Deep to Squat for Strongman Training
Everything in life changes, including the definition of what is the best way to squat. To be a comprehensive athlete you must develop as many techniques as you can and know when to employ them in your ... Continue Reading
Deficit Deadlifts vs Rack Pulls
Deficit deadlifts and rack pulls are two popular deadlift variations that can be used to address individual strength limitations and/or increase performance at certain phases of the lift. In this article ... Continue Reading
Deficit Deadlifts vs Regular Deadlift
In this article we will breakdown two deadlift movements, each offering lifters a great way to increase pulling performance, back and hip strength, and boost your deadlift. Let's examine the deficit ... Continue Reading
Pistol Squat Progression For Beginners – 7 Exercises
Pistol squats are a very challenging bodyweight unilateral movement that most athletes could benefit from. In an earlier article we discussed the 5 benefits of the pistol squat, and decided to make an ... Continue Reading
4 Essential Exercises for a Stronger Neck
Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, ... Continue Reading
5 Benefits of Pistol Squats
In this article we will discuss one of the most challenging unilateral leg exercises out there. Regardless of sport or goal, the ability to perform pistol squats with control and integrity can lead to ... Continue Reading
Bent Over Lateral Raises: Muscles Worked, Exercise Demo, and Benefits
In the past few articles I covered various shoulder isolation movements (front and lateral raises) that can build serious muscle mass, increase shoulder health, and help many strength, power, and fitness ... Continue Reading
5 Plyometric Exercises for a Stronger Deadlift
Plyometric movements are a great way to increase overall fitness, power, and strength, which can lead to a stronger barbell movements like the deadlift, explains Doctor of Physical Therapy and Certified ... Continue Reading
Lateral Raises – Push or Pull Exercise?
In an earlier article we discussed the lateral raise, a great isolation exercise to target the meaty heads of the deltoid (shoulder). When looking to increase shoulder hypertrophy, increase blood flow, and ... Continue Reading
Squatting Face Pull – Exercise Demo and Benefits
In an earlier article we discussed the face pull and all the wonderful benefits it has to offer for strength, power, and fitness athletes, ranging from shoulder injury prevention, increased upper back ... Continue Reading
Renegade Row With Kettlebells
Throughout previous articles we discussed a total body movement that increases back and arm strength, core stability, and increases metabolic demands for any lifter performing them. The renegade row can be ... Continue Reading
Renegade Rows: Muscles Used, Form, and Benefits
There are a plethora of bodyweight and lightweight back movements that are extremely challenging and great for building serious muscle (yes, you can get pretty strong and fit without crazy ... Continue Reading
Kipping Ring Dips — Exercise Guide and Technique Tips
Before you decide to jump on a set of rings to give kipping dips a go, be sure to master the strict and stable versions first, only adding the kip after you have shown control and strength in strict ... Continue Reading
Standing vs. Sitting Dumbbell Shoulder Press
In an earlier article we discussed the dumbbell shoulder press, a great movement to gain valuable muscle mass, strength, and address asymmetries for athletes and lifters of all sports. When looking at the ... Continue Reading
Snatch Grip Push Press – Exercise Guide, Video Demo, and Benefits
Assistance training in Olympic weightlifting is a key component to developing a healthier, stronger, and ultimately better athlete. In weightlifting, we can look at the snatch, clean, and jerk as a whole ... Continue Reading
Breaking Down the Competition Bench Press (With Example Program)
In the following article we'll be going over technique in the competition-style bench press (not to be confused with the average commercial gym bench press), programming strategies for improving your bench ... Continue Reading
Programming for the Bulgarian Split Squat – Rep Ranges and Recommendations
The Bulgarian split squat is a great exercise for athletes and lifters of all levels who are looking to increase leg strength, muscular development, address muscular and movement asymmetries, and increase ... Continue Reading