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The Best Way to Perform Glute Bridges & Hip Thrusters

The Best Way to Perform Glute Bridges & Hip Thrusters

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.

The Best Stability Ball Exercise You’ve Never Done

The Best Stability Ball Exercise You’ve Never Done

The ball-to-the-wall overhead press is one of the most effective and safe shoulder pressing exercises there is. In many ways it’s even safer than the landmine press for overhead athletes. Here’s why it’s so effective and how to progress it.

Make Ring Pushups and Ring Dips Better

Make Ring Pushups and Ring Dips Better

The inside out protocol not only increases the difficulty of traditional ring pushups and dips but it also increases muscle activation, motor control, functional strength, stability, and joint health. Here’s how to perform inside out ring pushups and dips.

The Best Trap Bar Modification

The Best Trap Bar Modification

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.

Monster Mass & Strength with Rotational Barbell Movements

Monster Mass & Strength with Rotational Barbell Movements

If you’re looking for a unique and functional method to add strength and size to your entire upper body, the rotational barbell protocol is just what you need. As an added bonus is does wonders for cleaning up your technique and body mechanics.

50 Best Ab Rollouts You've Never Done

50 Best Ab Rollouts You've Never Done

Yep that’s right 50 ab rollouts you’ve never tried or even heard of. Not only will these ab rollouts crush your core but they’re guaranteed to improve your low back health, posture, spinal alignment, athletic performance, and full body strength.

Eccentric Accentuated Training for Legs

Eccentric Accentuated Training for Legs

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.

Combine The Trap Bar & Landmine for Functional Strength

Combine The Trap Bar & Landmine for Functional Strength

Two of my favorite strength training tools are the landmine and the trap bar. Here's how to combine both of these awesome and versatile training tools to create some amazing full body exercises.

The Best Zercher Squats You’ve Never Done

The Best Zercher Squats You’ve Never Done

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 Best Dumbbell Squeeze Press You've Never Done

The Best Dumbbell Squeeze Press You've Never Done

The dumbbell squeeze press is one of the most effective exercises for crushing your chest, shoulders, and triceps.  However, by applying principles of eccentric overload we can make the movement even better.  Here's how.

One Exercise To Rule Them All

One Exercise To Rule Them All

I frequently run into a scenario where I'm asked what exercise I would chose if I could only select one movement.  While this is a difficult choice I decided to chose an exercise that literally targets every muscle from head to toe.  So here it is. 

Make Kettlebells More Effective

Make Kettlebells More Effective

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 Best Way To Use The Smith Machine

The Best Way To Use The Smith Machine

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. 

Single Leg Olympic Lifts for Athletic Performance

Single Leg Olympic Lifts for Athletic Performance

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.  

Sling Shot Rows for Massive Back & Lats

Sling Shot Rows for Massive Back & Lats

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.