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.
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.
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 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.
The hip hinge or RDL is one of the most critical movement patterns for mastering your body mechanics and muscle function. Unfortunately most individuals perform them incorrectly. Here are the 12 cues you'll need to maximize your form.
If you’re looking for a full body posterior chain exercise that absolutely annihilates the glutes and hamstrings, look no further than this deadlift variation. Besides crushing your backside it's also great for posture, low back, and upper back development.
There's a lot of misinformation in the fitness industry when it comes to training your glutes. However, If you want to maximize your glute and backside development, you'll want to read this article as I lay out the key steps as well as common myths.
If you’re looking for an all-in-one exercise that crushes the posterior chain including glutes, hamstrings, and upper back yet simultaneously addresses mobility, stability, and symmetry, look no further than this stride-position bent over row.
If you’re looking for an exercise that absolutely annihilates the hamstrings and posterior chain yet also improves lower body mechanics try this Hanging Band Pullup Leg Curl performed in both a unilateral and bilateral fashion.
By employing accommodating resistance in the form of bands and chains to trap bar deadlifts we can deload the weaker bottom position and overload the stronger top position. This has multiple benefits for strength, size, and performance.
Glute bridges and hip thrusters are the most popular exercises for the posterior chain. Unfortunately most individuals perform them incorrectly as they neglect critical aspects of alignment in the lower body. Here's how to fix that.
Looking for a simple yet highly effective trap bar deadlift variation? Try this eccentric isometric deadlift as demonstrated by NFL superstar DeAngelo Hall. Not only will you build massive legs but your upper traps and back will get jacked.
Although the trap bar can be can be used for squats, deadlifts, chest presses, overhead presses, bent over rows, pullups, squat jumps, and even lunges, Bulgarian Squats are one of the most brutal variations that crush the entire lower body.
If you're looking for a method to improve your lower body mechanics try this eccentric isometric lunge as shown here by NFL superstar DeAngelo Hall. The impact this has on running mechanics and athletic performance is significant.
The goblet squat is a great lower body exercise but oftentimes the upper body ends up being the limiting factor. As a result the lower body doesn’t always get taxed as intensely. Here's a simple solution.
The next time you want to crush your backside try this unique but brutal chaos glute bridge. Not only will it destroy your entire backside but you'll work your stabilizers throughout your lower body and maximize your body mechanics.
The anti-sliding lunge is a quick and incredibly effective method for cleaning up your lunge and split squat mechanics literally within seconds. In fact, there are 5 reasons why this lunge is so effective not to mention the strength benefits.
The glute bridge walkout is one of my favorite glute and hamstring isolation exercises as it crushes the posterior chain. Hold an isometric glute bridge then perform small deliberate steps one at a time as you walk your feet back and forth.