The reverse lunge is a unilateral exercise than can be used to build strength, muscle hypertrophy, and enhance movement mechanics for strength, power, and fitness athletes. While most athletes spend a good ... Continue Reading
3 Foolproof Shoulder Exercises That Add Mass to Your Delts
Many lifters struggle with delts — whether it’s struggling with size, strength, or pain, the shoulders can be a difficult muscle to incorporate into a powerlifting routine. As I explain to the athletes I ... Continue Reading
3 Ab Exercises That Will Actually Help Your Lifts
Abs are probably the favorite and the most controversial muscle group of them all, regardless of whether you’re training for aesthetics or strength. Makes sense: not only are they the centerpiece of a ... Continue Reading
Feet Rotating In the Squat: What Does It Mean?
Have you ever been squatting and noticed yours or another athlete's foot turning out (physically externally rotating) under them? The toes angled out in a squat is relatively normal when it comes to an ... Continue Reading
Dynamic Warm-Up for Weightlifting
Olympic weightlifting is a very explosive sport that requires strength, mobility, timing, confidence, and precision. Often, we only read about training programs, exercise variations, and recovery ... Continue Reading
Glute Bridge vs Hip Thrust
Glute training is a key for increasing strength and power in movements like squats, deadlifts, sprinting, and the Olympic lifts. Strength, power, and fitness athletes can perform glute/hip specific ... Continue Reading
Klokov Press vs Military Press
Shoulder training is key for better performance in weightlifting, powerlifting, strongman, and competitive fitness sports. When determining which exercises to perform to build strength and muscle mass ... Continue Reading
Klokov Press – Muscles Worked, Exercise Demo, and Benefits
Overhead strength and muscle mass necessary to snatch heavy loads is often something that lifters struggle with. The Klokov press, named after Dmitry Klokov, is an accessory lift that can build serious ... Continue Reading
A Ladies’ Guide to Your First Pull-Up
It's possibly the most difficult bodyweight movement for women to learn. One of the fundamental building blocks of many calisthenic movements. The white rabbit many of us have been chasing through the ... Continue Reading
Are Deep Squats Bad for Your Knees?
“Ha! Look at these goobers thinking their 300-pound ass-to-grass squats are better than my 400-pound parallel squats. I’m lifting more weight and being smarter about my injury risk. Don’t they know deep ... Continue Reading
Box Squat vs Regular Squat – Which Is Best for Your Goals?
In this article we will compare the training outcomes between the box squat vs the regular squat, both of which are widely used throughout strength, power, and fitness sports training. In the sections ... Continue Reading
Reverse Band Box Squat – Muscles Worked and Benefits
Band training is an advanced technique often to increase strength, neural drive, and rate of force development for more advanced strength athletes/lifters. One method of of band training is the reverse ... Continue Reading
Bulgarian Ring Dips – Muscles Worked, Technique, and Benefits
Gymnastic rings training is a key component in competitive fitness, gymnastics, and bodyweight training. Movements like muscle ups, ring rows, dips, and holds can all play a role in upper body strength, ... Continue Reading
Scarecrow Clean – Technique, Video, and Benefits
In this article we will discuss the scarecrow clean, and clean variation that can be used by beginners and more advanced athletes alike to improve the turnover phases of the clean and timing in the ... Continue Reading
The Untold History of the Back Squat
While no obligatory exercises exist for trainees, there is little denying the popularity of the back squat, deadlift and bench press amongst lifters of every ilk. Having previously covered the latter ... Continue Reading
4 Arm Exercises You’ve Never Tried Before
Since I covered some cool variations on the squat, bench, and deadlift, I think it’s only fair that I do the same for some of the major body parts, starting with everyone’s favorite: Arms. Actually, ... Continue Reading
Tall Jerk – Technique Video, Variations, and Benefits
In this article we will discuss the tall jerk (and its variations) to help coaches and athletes better improve technique, speed and precision of footwork, and aggression in the jerk. In the below sections ... Continue Reading
Tall Clean: Technique Video and Benefits
In this article we will discuss the tall clean, an accessory/primer weightlifting exercise to increase speed, technique, and confidence getting under cleans. In the sections below we will discuss proper ... Continue Reading
Tall Snatch: Technique and Exercise Benefits
The tall snatch is an accessory/primer movement that helps to develop better strength, speed, and mechanics during the final stages of the pull in which the lifter must elevate the barbell and quickly ... Continue Reading
Sumo Deadlift High Pull – Muscles Worked, Exercise Demo, and Benefits
In this article we will discuss the sumo deadlift high pull, a compound total body exercise that builds posterior chain strength, muscle mass, and fitness. In the below sections we will go through the ... Continue Reading
Good Morning vs Deadlift – Pros and Cons for Strength and Muscle Building
In this article we will compare and contrast the good morning vs the deadlift to help coaches and athletes determine which is best for building strength, muscle hypertrophy, and boost sports performance. ... Continue Reading
How Including More Narrow Stance Squats Could Improve Your Lifting
How often do you change your stance in your squats? I'm in the camp of lifters who squat with their toes slightly angled out with their stance roughly wider than shoulder width. This feels natural and ... Continue Reading
EMG Differences Between the Deadlift, Hex Bar Deadlift, and Barbell Hip Thrust
If deadlifts, hex bar deadlifts, and hip thrusts frequent your workout program, then we have some good news. A recently published study in the Journal of Strength and Conditioning explored the ... Continue Reading
One Leg Stiff Leg Deadlift – Muscles Worked, Exercise Video, and Benefits
Hamstring training is key for strength, power, and fitness athletes, as it often provides the muscular force we need to pull, push, and move. When looking at how to maximize hamstring development, we need ... Continue Reading