The windmill side plank is one of the most unique yet highly effective full body and core stabilization drills you can perform. To master this movement you'll need some critical cues combined with advanced variations that force perfect mechanics.
If you're looking for a method that maximizes the effectiveness of Olympic lifts and also saves the joints, you'll want to implement reactive neuromuscular training (RNT) to your cleans and snatches. Here's how to do it plus 7 unique benefits.
Here's one of the most simple yet effective exercises everyone should be doing on a daily basis. Unfortunately everyone sucks at it. To reap the benefits of this drill it requires proper body alignment, positioning, and coaching cues.
I recently developed a unique chest press that may in fact be one of the most effective chest presses I’ve ever used. I refer to this as the Pivot Press. Besides crushing both the upper and middle regions of the pectorals it also hits the entire posterior chain.
Kettlebells are one of the best tools for performing a variety of movements including deadlifts, squats, rows, lunges, and more. Unfortunately the ability to overload the muscles adequately can compromise their effectiveness. Here's how to resolve that.
The Smith machine gets a bad rap in the fitness industry. In fact, I rarely use it with my athletes. The one exception to this rule is the bilateral assisted negative accentuated training protocol (BANA) as it's one of the most effective methods there is.
Performing Olympic lifts from a single leg or unilateral position particularly when using a full hang eccentric isometric RDL helps to resolve many common issues athletes struggle with particularly imbalances, stability, motor control, and mobility.
Targeting the upper back and lats can oftentimes be quite difficult even for advanced lifters as you have to work directly through the grip, forearms, and biceps to get to your back. Using the slingshot method overcomes this issue and crushes the lats.
Want to fix your squat mechanics? Try incorporating reactive neuromuscular training (RNT) into your goblet squats. This is one of most simple yet effective methods for grooving proper squat technique and lower body mechanics into your CNS.
Proper lifting technique and body mechanics are essential for long-term joint health, performance, and physique improvements. With that said, here are 17 tell-tale indications you can use to determine whether or not your form is due for an overhaul.
This unique pushup not only torches the pectorals, shoulders, and triceps, it also crushes the core. As an added bonus it's one of the best variations for cleaning up your pushup technique and improving shoulder function.
The overhead press is one of the most effective shoulder exercises you can perform for targeting your deltoids and upper torso. Unfortunately lifters often perform them incorrectly. By using the foam roller variation you can master your form and technique.
The belt squat is an amazing exercise that crushes the legs and you can make it even better by combining it with front rack kettlebell squats and goblet squats. Here are multiple variations you can use to induce functional mass in the legs.
Zercher squats often feel natural and comfortable on the body particularly with lighter loads. However, once you start moving heavier weights they can be quite uncomfortable. Here's how to aleviate this problem while also crushing your legs.
While there are a number of unique methods I employ to help clean up pull-up form and mechanics I’ve recently found that the chaos pullup is quite effective for enhancing pullup and chin-up technique. It also crushes the lats and upper back.
If you want to improve your squat mechanics and lower body muscle function almost immediately, you'll want to give this longitudinal goblet squat a try immediately. As an added bonus they're brutally difficult and crush the entire body.
Whether you're looking for a dumbbell chest press variation that crushes the pectorals, or simply looking for a shoulder friendly horizontal pressing exercise that enhances upper body mechanics you'll want to try this unique exercise.
If you're looking for a method that literally forces you to master your squat mechanics and perfect your form, look no further than this no-hands barbell squat protocol. It can also be used on lunges and good mornings to dial in lower body mechanics.
If you’re looking for a unique but effective method for activating your lats, try this rotational strap method. There are several key benefits, including improved movement mechanics and increased functional strength and size in the upper torso.
The offset protocol can be applied to pull-ups and chin-ups in a number of ways. Not only does it crush the upper back and lats as well as the forearms and biceps but it also improves pullup form and mechanics not to mention posture.