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.
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.
A majority of training protocols recommended by mainstream magazines as well as performance coaches relies on quantity rather than quality to produce the desired training stimulus. Here's how to remedy this issue and optimize your results.
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.
Want to know why extended eccentric isometrics using 90-degree squat mechanics are so effective for dialing in your squat form? Read this article but be prepared to change your mindset and thought process on what proper squat form entails.
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 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.
The ab rollout is one of the most effective movements for crushing the core. Unfortunately, most individuals perform them incorrectly thereby negating the benefits and promoting potential injuries. Here's how to use the bear crawl to fix that.
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.
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.
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.
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 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.
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.