Top

Eccentric Isometrics

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 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.

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.

The Best Rep Range for Strength Training

The Best Rep Range for Strength Training

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.

Squat Form Solved

Squat Form Solved

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.

Single Leg Olympic Lifts for Athletic Performance

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.  

The Best Corrective Squat You’ve Never Done

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.

The Best Squat You’ve Never Done

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.

The Most Difficult Training Method You’ve Never Used

The Most Difficult Training Method You’ve Never Used

If you're looking for a training technique that's guaranteed to both expose and address various imbalances, movement aberrations, muscular dysfunctions, form issues, postural problems, and more, you'll want to give this technique a try ASAP.

Build Massive Healthy Shoulders with This Barbell Press

Build Massive Healthy Shoulders with This Barbell Press

Here's a tricky but highly effective overhead barbell pressing variation that absolutely annihilates the shoulders and upper torso.  As a nice bonus it also teaches proper vertical pressing mechanics while also taking stress off the shoulder joint.

Trap Bar Zercher Squats for Strength, Size, & Performance

Trap Bar Zercher Squats for Strength, Size, & Performance

Zercher Squats, Zercher good mornings, and Zercher lunges are some of the best exercises for crushing the musculature of the legs.  However, many individuals suffer with poor mechanics on these.  Here's how to use the trap bar to resolve this.

Quick Fix For Your Bulgarian Squat

Quick Fix For Your Bulgarian Squat

Bulgarian split squats are one of the best exercise for crushing your lower body and improving function throughout your entire body.  Unfortunately most lifters perform them improperly.  Here's a quick fix for improving your mechanics and technique.

Pain Gurus Don't Know Squat

Pain Gurus Don't Know Squat

When it comes to body mechanics, movement, and even pain and inflammation, pain gurus really have no idea what they're talking about.  By examining a particular example of one my my client's squats, you'll see exactly what I mean

Make The Arnold Press Better

Make The Arnold Press Better

The Arnold press is an incredibly effective shoulder exercise developed several decades ago by the legendary Arnold Schwarzenegger himself.  Unfortunately many individuals perform them incorrectly.  Here's how to fix this issue.

Goblet Squat Jumps for Strength & Performance

Goblet Squat Jumps for Strength & Performance

If you're looking for a way to increase the difficulty of your goblet squats while improving strength, size, power output and athletic performance you'll want to give this goblet jump squat a try.  Just be prepared to use maximal effort.

Build Speed, Strength, & Size With This Isometric Lunge

Build Speed, Strength, & Size With This Isometric Lunge

Applying overcoming isometrics to the lunge or split squat position can produce incredibly high levels of post activation potentiation ultimately resulting in increased speed, power, and torque production.  Here's how to do it with free weights.

Make The Barbell Hack Squat Better

Make The Barbell Hack Squat Better

The barbell hack squat is an old school bodybuilding exercise that's been around for decades.  Unfortunately it can feel quite awkward and unnatural.  Try incorporating this eccentric isometric variation to make it feel more natural.

A Unique Way To Fix Your Barbell Squat & Lunge

A Unique Way To Fix Your Barbell Squat & Lunge

The barbell squat can be one of the most frustrating exercises to master with perfect execution.  Use this makeshift safety squat bar protocol combined with bands to maximize your form and crush your lower body with brutal intensity.