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One Exercise To Rule Them All

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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. 

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Master The Windmill Side Plank for Athletic Performance

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Master The Windmill Side Plank for Athletic Performance

The windmill side plank is one of the most unique yet highly effective full body and core stabilization drills you can perform.  To master this movement you'll need some critical cues combined with  advanced variations that force perfect mechanics.

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Olympic Weightlifting with Reactive Neuromuscular Training

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Olympic Weightlifting with Reactive Neuromuscular Training

If you're looking for a method that maximizes the effectiveness of Olympic lifts and also saves the joints, you'll want to implement reactive neuromuscular training (RNT) to your cleans and snatches.  Here's how to do it plus 7 unique benefits. 

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The Most Simple Exercise Everyone Sucks At

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The Most Simple Exercise Everyone Sucks At

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. 

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The Most Effective Chest Press You’ve Never Done

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The Most Effective Chest Press You’ve Never Done

I recently developed a unique chest press that may in fact be one of the most effective chest presses I’ve ever used.  I refer to this as the Pivot Press.  Besides crushing both the upper and middle regions of the pectorals it also hits the entire posterior chain.

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Make Kettlebells More Effective

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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.

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The Best Way To Use The Smith Machine

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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. 

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Single Leg Olympic Lifts for Athletic Performance

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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.  

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Sling Shot Rows for Massive Back & Lats

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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.

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Fix Your Goblet Squats with RNT

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Fix Your Goblet Squats with RNT

Want to fix your squat technique? Try incorporating reactive neuromuscular training (RNT) into your goblet squats. This is one of most simple yet effective methods for grooving proper squat technique and lower body mechanics into your CNS. 

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The Best Pushup Variation You’re Not Using

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The Best Pushup Variation You’re Not Using

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.

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Master Your Overhead Press With The Foam Roller

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Master Your Overhead Press With The Foam Roller

The overhead press is one of the most effective shoulder exercises you can perform for targeting your deltoids and upper torso.  Unfortunately lifters often perform them incorrectly.  By using the foam roller variation you can master your form and technique.

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Zercher Squats Made Better

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Zercher Squats Made Better

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.

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Master Your Pull-ups & Chin-Ups with Chaos

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Master Your Pull-ups & Chin-Ups with Chaos

While there are a number of unique methods I employ to help clean up pull-up form and mechanics I’ve recently found that the chaos pullup is quite effective for enhancing pullup and chin-up technique.  It also crushes the lats and upper back. 

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The Best Corrective Squat You’ve Never Done

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The Best Corrective Squat You’ve Never Done

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.

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The Best Dumbbell Chest Press You're Not Doing

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The Best Dumbbell Chest Press You're Not Doing

Whether you're looking for a dumbbell chest press variation that crushes the pectorals, or simply looking for a shoulder friendly horizontal pressing exercise that enhances upper body mechanics you'll want to try this unique exercise.

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The Best Squat You’ve Never Done

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The Best Squat You’ve Never Done

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.

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Increase Lat Activation: Rotational Strap Method

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Increase Lat Activation: Rotational Strap Method

If you’re looking for a unique but effective method for activating your lats, try this rotational strap method. There are several key benefits, including improved movement mechanics and increased functional strength and size in the upper torso.  

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Offset Pullups For Massive Back & Lats

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Offset Pullups For Massive Back & Lats

The offset protocol can be applied to pull-ups and chin-ups in a number of ways.  Not only does it crush the upper back and lats as well as the forearms and biceps but it also improves pullup form and mechanics not to mention posture.

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Make the Landmine Squat Better

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Make the Landmine Squat Better

The landmine front squat is a great lower body exercise.  Unfortunately there are several common issues lifters frequently face when performing them.  Here are several unique variations to work around that and make the landmine squat even better.

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