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Abs and Core

Offset Loading for Strength, Size, & Performance

Offset Loading for Strength, Size, & Performance

Offset loading training is one of my favorite strength training techniques not only for eliminating imbalances, asymmetries, and muscle dysfunction, but also for building ridiculous levels of functional strength, hypertrophy, motor control, and core stability. Read more here.

Fix Your Low Back Arch on Bench Press

Fix Your Low Back Arch on Bench Press

Excessive low back/lumbar arch on bench press movements is a common mistake even amongst advanced lifters. Not only does it set the individual up for potential injuries but also minimizes the effectiveness of the chest press itself. Let’s fix it!

The Best Landmine Exercises You've Never Done

The Best Landmine Exercises You've Never Done

The Landmine is one of the most versatile training tools in existence. Unfortunately many lifters limit its application to basic rows, goblet squats, and presses. There are dozens of unique exercises that can be performed with it. Here are my favorites.

50 Impossible Exercises You Can’t Do

50 Impossible Exercises You Can’t Do

Over the years I’ve posted some pretty crazy exercises many of which can only be performed once you’ve truly mastered your body mechanics and form. With that said here are 50 brutally tough exercises you’ve likely never done and probably can’t.

Master Your Hip Function with The Copenhagen Plank

Master Your Hip Function with The Copenhagen Plank

While oftentimes neglected, the adductor muscles, inner thighs, and groin must be kept in proportion to the other hip muscles to ensure optimal function, performance, and joint health. Here’s why the Copenhagen plank is the best tool for the job.

50 Renegade Rows You've Never Done

50 Renegade Rows You've Never Done

In part 2 of my renegade row series, I highlight how this effective exercise can be regressed, progressed, and modified to target various muscle groups and movement patterns. Here are 50 of my favorite renegade rows and variations thereof.

Renegade Rows: The Ultimate Breakdown

Renegade Rows: The Ultimate Breakdown

Renegade rows and variations thereof are some of the most effective exercises not only for targeting the upper back and lats but also for absolutely annihilating the entire musculature of the core. Here’s everything you need to know.

10 Cable Chest Presses For Functional Mass & Strength

10 Cable Chest Presses For Functional Mass & Strength

The standing cable chest press is one of the most functional horizontal pressing exercises there is. Unfortunately it’s oftentimes an overlooked and undervalued gem of a movement. Here are my top 10 favorite variations for building strength & size.

The Best Pullover You’ve Never Done 

The Best Pullover You’ve Never Done 

The kneeling pullover is one of the most unique yet effective upper body and core exercises you’ll ever attempt In fact it provides numerous elements and benefits that make it superior to many pullover variations.

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.

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.

Functional Strength & Size with Eccentric Pullovers

Functional Strength & Size with Eccentric Pullovers

Eccentric Overload is one of the most effective methods for inducing functional strength and size throughout the body. Fortunately this negative accentuated principle can also be applied to pullovers and straight arm pulldowns. Heres how to do it.

Train Every Movement with Offset Angles

Train Every Movement with Offset Angles

If you're looking for a unique training protocol that not only improves muscle activation and body mechanics but can also be applied to every movement pattern there is, you'll want to give the offset angle training method a try.

Fix Your Ab Rollouts with This Technique

Fix Your Ab Rollouts with This Technique

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.

Master The Windmill Side Plank for Athletic Performance

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.

Offset Pullups For Massive Back & Lats

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.

Make Incline Dumbbell Presses & Rows Better

Make Incline Dumbbell Presses & Rows Better

If you're like me and are a huge fan of incline dumbbell rows and incline dumbbell presses, you're always looking for new ways to modify and tweak these movements.  Here's how to modify these movements to make them even more effective.

Landmine Renegade Rows For Full Body Strength

Landmine Renegade Rows For Full Body Strength

Renegade rows are some of the most effective core and back exercises there are.  However performing them on the landmine station also provides additional benefits.  Here are several landmine renegade row variations guaranteed to crush your whole body.

Torch your Core and Shoulders with this Exercise

Torch your Core and Shoulders with this Exercise

The renegade row is one of my favorite exercises not only for targeting the upper back and lats but also for blasting the entire core and abdominal musculature. Here's how to modify it to isolate the rear delts, shoulders, and core to a greater extent.