Combining the trap bar with accommodating resistance in the form of band assistance, band resistance, and chains produces some incredibly potent movements particularly when it comes to deadlifts, squats, hinges, lunges, and more.
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.
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.
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.
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.
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.
Bulgarian split squats are one of the best exercise for crushing your lower body and improving function throughout your entire body. Unfortunately most lifters perform them improperly. Here's a quick fix for improving your mechanics and technique.
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 squat can be one of the most frustrating exercises to master with perfect execution. Use this makeshift safety squat bar protocol combined with bands to maximize your form and crush your lower body with brutal intensity.
Want to crush your legs and save your spine while performing squats, deadlifts, and lunges? Try this unique modification by employing direct resistance to your legs in conjunction with barbell loading. It looks a bit crazy but it's highly effective.
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.
Here are two unique lunges using the foam roller that are sure to help clean up your lunge mechanics and help eliminate a number of common mistakes. As an added bonus you'll get amazing lower body growth and strength gains.
Many lifters find traditional Bulgarian squats awkward. Oftentimes that’s because the back foot rests against the top of the bench, which can feel quite uncomfortable. Performing them like this alleviates this issue.
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 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.
If you’re looking for a unique lower body variation to clean up your lunge and split squat mechanics then you’ll want to give this Zercher Lunge a try. There are several unique components that make this so effective for targeting the lower body and core.
The lunge and the single leg RDL are two of my favorite exercises for crushing the posterior chain and improving movement mechanics. Here’s a glute blaster that combines the best elements of the lunge and single leg RDL into one glute thrasher.