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Athletic Performance

7 Eccentric Landmine Methods For Strength, Size, & Muscle Function

7 Eccentric Landmine Methods For Strength, Size, & Muscle Function

The research is clear on what it takes to build muscle mass, improve functional strength, prevent injuries, and preserve joint health - simply, emphasize a movement’s eccentric phase. Here's how to apply it to the landmine apparatus for optimal results.

The Best Posture & Back Exercise You’re Not Doing

The Best Posture & Back Exercise You’re Not Doing

Looking for a unique but incredibly effective method for crushing your upper back and lats while simultaneously improving your posture and spinal alignment. Look no further than these plank rows and plank pullups. Be warned, these aren’t for the faint of heart.

The Easiest Foot and Ankle Fix: Bridge the Gap

The Easiest Foot and Ankle Fix: Bridge the Gap

Looking for a quick solution for fixing improper foot and ankle mechanics? Look no further than the “bridge the gap” method. Here’s how to apply it to your favorite single leg movements as well as squats, deadlifts, lunges, and hinges for optimal lower body function.

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. Fortunately there are dozens of unique exercises that can be performed with it. Here are some of my favorites.

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.

Master Your Overhead Press with the Z Press

Master Your Overhead Press with the Z Press

Want to take your overhead pressing strength as well as your shoulder development to another level. Try incorporating the Z-press and variations thereof into your training technique. Here are some of my favorite variations I use with my pro athletes.

The Ultimate New Year's Resolution Checklist

The Ultimate New Year's Resolution Checklist

Here are 10 New Year’s resolution goals that all advanced lifters, athletes, fitness enthusiasts, and general populations should apply to their training in the new year. These will take your performance, physique, strength, size, and health to the next level.

The Truth About Pain Science & Body Mechanics

The Truth About Pain Science & Body Mechanics

The topic of pain science is incredibly complex. Unfortunately the fitness industry has perpetuated many myths & misconceptions about it. Here’s the truth about pain science including neuroscience pain education (NPE) therapy as it applies to exercise.

Master Your Jumping & Landing Mechanics

Master Your Jumping & Landing Mechanics

When it comes to optimizing athletic performance, speed, and power output, mastering your jumping and landing mechanics are key. Here are some of my favorite variations to master your jumping & landing mechanics including eccentric isometrics.

The Ultimate Bench Press Enhancer – Box Bench Press

The Ultimate Bench Press Enhancer – Box Bench Press

The box bench press is not only one of the safest chest pressing exercises there is but it’s also one of the most effective variations for improving your bench press strength and functional hypertrophy in the upper body. Here’s why.

The Box Press | The Safest Overhead Press Ever

The Box Press | The Safest Overhead Press Ever

Many athletes struggle to master the overhead press as it can be more technically complex than most upper body exercises. However, the overhead box press is one of the best variations for mastering the vertical press. Here's how.

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.

15 Tips For Training Adolescent Athletes

15 Tips For Training Adolescent Athletes

The topic of training children and adolescent athletes is often controversial as there is quite a bit of inconclusive and mixed data.  Here are my top 15 most important tips for safely and effectively optimizing performance in young athletes.

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 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.

The Best Lat Pulldowns You’ve Never Done

The Best Lat Pulldowns You’ve Never Done

The squatting lat pulldown is not only one of the most effective upper back and lat exercises for building functional strength and size but it also does wonders for cleaning up pullup and lat pulldown technique. Here’s how to perform them.

The Coolest Strength Equipment You've Never Used

The Coolest Strength Equipment You've Never Used

PurMotion offers some of the most unique and versatile pieces of strength training equipment in the industry. In fact, many of the exercises can’t be replicated with any other training tools. Here’s a review of some of my favorite PurMotion products.

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.