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Use Offset Leverage To Boost Your Bench & Back

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Use Offset Leverage To Boost Your Bench & Back

If you're looking for unique variations of the bench press and bent over row that not only improve form, mechanics, and muscle function but also build slabs of mass in the upper body, you'll want to give offset leverage a try.

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Build Cannonball Delts With This Push Press Technique

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Build Cannonball Delts With This Push Press Technique

If you're looking to add some serious functional size and strength to your shoulders, try incorporating this push press protocol.  Just be forwarned, it's brutally intense but also incredibly effective for building cannonball deltoids.

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The Best Snatch Variation You've Never Done

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The Best Snatch Variation You've Never Done

The trap bar snatch is one of the most effective Olympic weightlifting variations I've ever used for improving hip speed and power.  As an added bonus you'll build slabs of muscle from this movement.  Here are 13 reasons why it's so effective. 

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The Best T-Bar Row You've Never Done

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The Best T-Bar Row You've Never Done

If you're looking for a unique t-bar row exercise that not only feels very natural but absolutely crushes your upper back and lats, you'll want to check this out.  As an added bonus it's great for helping the lifter lock in their form and mechanics.

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Master Your Barbell Squat With This Advanced Technique

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Master Your Barbell Squat With This Advanced Technique

Although there are numerous methods that can help clean up squat mechanics including proper coaching and cueing, one of the most effective techniques I’ve used for enhancing squat form is the offset loading protocol.  

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Master Your Pushups and Core Strength With This Technique

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Master Your Pushups and Core Strength With This Technique

Adding in an anti-rolling component by employing medicine balls, Swiss balls, and barbells in conjunction with horizontal band resistance provides several unique benefits for enhancing pushups and plank mechanics. Here’s how.

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Master Your Dips With The Trap Bar

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Master Your Dips With The Trap Bar

Most individuals perform dips incorrectly and end up doing harm to their joints and connective tissue.  However, by performing dips on the trap bar, the lifter is required to hone in their mechanics and perform them with perfect technique.

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Periodization, Programming, and Muscle Function

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Periodization, Programming, and Muscle Function

There are numerous periodization models employed by coaches, trainers, athletes, and weekend warriors. Although each method has its own unique attributes, strengths, and weaknesses, I tend to have my own specific methodology.

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The Best Medicine Ball Exercise You’ve Never Done

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The Best Medicine Ball Exercise You’ve Never Done

Medicine ball drills, particularly those that rely on explosive power output, are something I use on a consistent basis with my athletes.   One variation I’ve recently been employing with my athletes is the T-bench hip thrust chest pass.

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Make Pullovers Better With The Trap Bar

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Make Pullovers Better With The Trap Bar

Pull overs are one of the best exercises for targeting your entire upper body and core including the upper back, lats, and chest. If you want ramp up the intensity a step further try performing these two pull overs using the trap bar.  

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Master The Inverted Row with A Foam Roller

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Master The Inverted Row with A Foam Roller

When it comes to building upper back strength and improving posture, inverted rows are tough to beat.  While there are numerous variations one that I’ve recently found to be incredibly effective is the foam roller version. Here's why.

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Maximize Your Front Squats with Accommodating Resistance

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Maximize Your Front Squats with Accommodating Resistance

Front squats are one of the most effective lower body movements you can perform.  They also target the core and upper back.  However, adding accommodating resistance in the form of bands and chains makes them even more effective.

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Master Your Bodyweight Movements With Bands

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Master Your Bodyweight Movements With Bands

Want to master your bodyweight exercises such as pushups, inverted rows, dips, and pullups? Try incorporating the anti-chaos band method. It requires unbelievably strict mechanics and smooth form or you will oscillate out of control. 

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The Best Hamstring Exercise You’re Not Doing

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The Best Hamstring Exercise You’re Not Doing

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.  

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The Best Pullover Exercise You're Not Doing

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The Best Pullover Exercise You're Not Doing

Pullovers are one of the best upper body and core exercises for building strength and hypertrophy.  Unfortunately they also tend to create joint issues due to faulty form.  Here's the best variation for eliminating this problem.

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Massive Size and Strength With Reeves Bodyweight Movements

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Massive Size and Strength With Reeves Bodyweight Movements

If you're looking to add serious size to your upper body, try using the modified Reeves Grip in conjunction with bodyweight movements on the trap bar.  Some of these movements include pull-ups, inverted rows, pushups, and planks.

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Unique Weighted Ring Dips For Massive Upper Body

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Unique Weighted Ring Dips For Massive Upper Body

Besides improving body mechanics and form, performing ring dips with the knee flexion or dorsiflexion loading methods allow individuals to build more muscle with continuous drop sets.  Here's how it's done with several variations. 

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Modified Trap Bar Exercises with Horizontal Band Resistance

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Modified Trap Bar Exercises with Horizontal Band Resistance

Want to improve your strength, functional size, lifting mechanics, and athletic performance? Try modifying your favorite trap bar exercises by applying horizontal band resistance in both the anterior and posterior directions. 

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Raise Your Legs To Increase Your Bench Press

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Raise Your Legs To Increase Your Bench Press

The leg raise chest press protocol is one of my favorite pressing techniques to improve bench press  horizontal pressing mechanics. Here are several unique variations as well las 7 reasons why the leg raise protocol is so effective.

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Make The Reeves Deadlift Better With the Trap Bar

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Make The Reeves Deadlift Better With the Trap Bar

The traditional Reeves deadlift is a very effective upper back and grip exercise.  Unfortunately it also has some common pitfalls.  By using the trap bar instead of a standard barbell you eliminate these issues and gain better results.

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