Many of you know I’m a huge advocate of eccentric isometrics as they’re one of the most effective methods for improving strength, size, and muscle function. This same concept can just as easily be applied to glute bridges and hip thrusters.
Eccentric accentuated training can be a bit tricky when applying it to lower body strength training. Here’s how to apply the bilateral assisted negative accentuated (BANA) 2:1 method to squats, split squats, and lunges for strong and massive legs.
The barbell Zercher squat is an incredibly effective lower body exercise. However it also has its share of downfalls. Here's how to use kettlebells and landmine stations to improve the effectiveness of this classic strength exercise.
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.
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.
Want to fix your squat technique? 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.
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.
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 and relatively simple method for crushing your legs and upper back, you'll want to try out the longitudinal hanging barbell protocol. It's also a very natural and safe method for hitting squats, deadlifts, and rows.
If you're looking for a method that allows you to overload the daylights out of squats, deadlifts, hinges, and rows, while also minimizing stress to the spine and low back, look no further than the hanging trap bar method. Here's how to do it.
Performing deadlifts, hinges, squats, glute, bridges, and hip thrusters with this common mistake not only limits the degree of posterior chain activation and muscle recruitment but it ages the spine and creates dysfucntional movement patterns. Here's what I mean.
The T-bench chest press is one of the most effective bench press variations not only for crushing the chest, shoulders, and triceps but also for targeting the glutes and hamstrings. Here's how to make it even more effective and growth-stimulating.
Mastering the hip hinge is no easy feat as there are quite a few important cues to remember . However one of the most important cues is to focus on keeping the hips tall. Here's a quick fix to make that happen and master your hinge within minutes.
By placing the trap bar on your shoulders you can turn the trap bar into a cambered squat bar. This particular squat variation provides 10 benefits that are difficult to replicate with any other training tool including traditional cambered squat bars.
The kickstand squat is one of the most effective squat variations for torching the glutes, quads, hamstrings, and lower body stabilizers. Unfortunately it often goes largely unnoticed in the fitness industry. Here's how to perform it plus benefits.
Zercher Squats, Zercher good mornings, and Zercher lunges are some of the best exercises for crushing the musculature of the legs. However, many individuals suffer with poor mechanics on these. Here's how to use the trap bar to resolve this.
Zercher squats are one of the best lower body variations not only for ingraining proper squat mechanics but also for crushing the legs, upper body, and core. By adding accommodating resistance you can make the stimulus even more effective. Here's how.
Applying overcoming isometrics to the lunge or split squat position can produce incredibly high levels of post activation potentiation ultimately resulting in increased speed, power, and torque production. Here's how to do it with free weights.
The barbell hack squat is an old school bodybuilding exercise that's been around for decades. Unfortunately it can feel quite awkward and unnatural. Try incorporating this eccentric isometric variation to make it feel more natural.