The glutes can be a stubborn muscle group to warm up and stimulate pre-workout. As we sit down all day, or neglect this area of the body for prolonged periods of time, then we often hear something along ... Continue Reading
The Dumbbell Goblet Squat – Technique and Benefits
In an earlier article we discussed the kettlebell goblet squat and its unique benefits to promote enhanced squat mechanics, strength, and more. While similar in exercise execution, the dumbbell goblet ... Continue Reading
Lunges vs Squats: Which Is Best for Strength?
Squats may be king, but lunges and other unilateral exercises can do wonders for muscular development, injury prevention, and yes, maximal strength and performance. In this article we will discuss why ... Continue Reading
Best Foam Roller Exercises for Runners
An athlete getting ready for a run, or a running focused athlete, will utilize a foam roller differently than a strength-focused athlete. Their body and muscles are being used in a different manner ... Continue Reading
Goblet Squat vs Barbell Squat: Do You Need Both?
The goblet squat and barbell squat are two movements that every lifter should have within their arsenal. While each offers lifters and coaches unique benefits, we are here to lay out which movement reigns ... Continue Reading
Ring Dips vs Bar Dips: Which Dip Is Best for You?
In a previous article we discussed the ring dip and the benefits it offers athletes and fitness goers looking for muscle mass, strength, and joint stability (just to name a few). While the ring dip is not ... Continue Reading
Ring Dips – Exercise Guide and Benefits
Dips are an amazing exercise to build serious muscle mass, strength, and aesthetics for the chest, triceps, and anterior shoulders. Like the chin-up, pull-up, row, and press; dips are a staple of strength, ... Continue Reading
Dumbbell Thrusters vs Barbell Thrusters vs Kettlebell Thrusters
Thrusters are a great exercise, regardless of what you use to do them. While many of us are highly familiar with the barbell variation, two other means (dumbbells and kettlebells) are making their way into ... Continue Reading
Single Kettlebell Thruster – Exercise Guide, Benefits, and Muscles Worked
In earlier pieces we discussed both the dumbbell thruster and double kettlebell thruster, each offering athletes and coaches unique yet similar training outcomes for increased movement, strength, and ... Continue Reading
Double Kettlebell Thruster – Exercise Guide and Benefits
In an earlier article we discussed the powerful impact the thruster movement (squat into overhead push press) can have on leg and upper body strength, core stabilization, metabolic conditioning training, ... Continue Reading
Dumbbell Thrusters – Exercise Guide and Benefits
Moving an object from a squatted position to overhead is one of the most challenging and exhausting movements we can do. The thruster is a movement popularized by competitive fitness sports, however it has ... Continue Reading
Toes To Bar Modifications and Alternatives for Beginners
When learning any movement, a series of steps must be taken to properly progress oneself to the full version. In doing so, proper technique and foundational strength can be developed to ensure proper ... Continue Reading
Kettlebell Jerk vs Push Press – Which is Best for Endurance, Strength, and Power?
In this article we will compare and contrast two overhead movement patterns that have been used across strength, power, and fitness sports in a variety of competition and training settings. Specifically, ... Continue Reading
Kettlebell Clean and Jerk vs Clean and Press: Which Is Best for You?
In an earlier article we discussed the differences, benefits, and training considerations between the clean and press vs the clean and jerk. In this article we will take things one step further, comparing ... Continue Reading
Best Foam Roller Exercises for Hips
Foam rolling major joints like the hip can benefit an athlete's mobility and performance in the gym. Under constant heavy loads, the hip's fascia can become tight, which will limit proper sequencing of ... Continue Reading
The Nordic Ham Curl: Pros, Cons, and Benefits
Some exercises go through phases in the fitness industry. First, they’re thought of as useless and not functional, then they’re considered as incredible cure-alls, and finally they settle somewhere in the ... Continue Reading
Clean and Jerk vs Clean and Press: Differences, Benefits, and Technique
Across many sports, the clean and jerk/press movement can be seen done with dumbbells, kettlebells, logs, and various other objects. For the sake of this movement we will refer to both movements in a ... Continue Reading
6 Best Foam Roller Exercises for the Upper and Lower Back
Foam rolling is one of the many go-to methods for myofascial release (which is release or loosening of the thin sheath that covers our muscles) before and after a workout. A couple of the most common areas ... Continue Reading
Barbell Split Squat – Muscles Worked & Technique Tips
The barbell split squat is a popular unilateral lower body movement used by strength, power, and fitness athletes to increase muscle mass, strength, and injury resilience. In this article we will discuss ... Continue Reading
Romanian Deadlift Rep Ranges and Weight Recommendations
In previous articles we have discussed the origins, purpose, and unique benefits that the Romanian deadlift has to offer for all strength, power, and fitness sports athletes. When going back through the ... Continue Reading
Muscle Snatch vs Power Snatch – Benefits and When to Use
Olympic weightlifters have a toolbox of lifts to choose from when determining the best approach to increase one of their competition lifts (snatch and clean and jerk) and/or complete totals (snatch + clean ... Continue Reading
Snatch Grip Romanian Deadlifts – Exercise Guide and Muscles Worked
In weightlifting, many coaches and athletes stress technique and speed of lifts (which is vital) as a lifter starts out in their training and throughout the years of progression. Strength, while often seen ... Continue Reading
Cossack Squat vs Side Lunge – Benefits, Form, & Muscles Worked
Lateral training is often forgotten with most weightlifters, powerlifters, and fitness athletes, as the majority of the movements (squats, deadlifts, snatches, cleans, box jumps, etc.) occur in the ... Continue Reading
Reverse Lunge vs Split Squat – Differences and Muscles Worked
The reverse lunge and split squat are two common and highly effective unilateral movements for coaches and athletes to implement into training programs to improve balance, coordination, muscular symmetry, ... Continue Reading