Top

Glutes

Oblique Slings: The Secret to Athletic Performance & Strength

Oblique Slings: The Secret to Athletic Performance & Strength

Want to maximize your athletic performance, strength, muscularity, stability, and joint health? Time to start taking advantage of functional training methods that utilize the anterior and posterior oblique slings via contralateral hip activation and unilateral movement patterns.

Why Everyone Can & Should Squat the Same: 101 Truths

Why Everyone Can & Should Squat the Same: 101 Truths

Everyone squats the same regardless of individual differences and joint anthropometrics. A proper squat involves 90 degree joint angles and is most easily obtained by using eccentric isometrics with perfect posture and body alignment. Here are 101 truths everyone should know.

The Best Zercher Squats You’ve Never Done

The Best Zercher Squats You’ve Never Done

The barbell Zercher squat is an incredibly effective lower body exercise.  However it also has its share of downfalls.  Here's how to use kettlebells and landmine stations to improve the effectiveness of this classic strength exercise.  

Good Mornings For Strong Glutes & Posterior Chain

Good Mornings For Strong Glutes & Posterior Chain

The good morning exercise is one of the best posterior chain movements that crushes the glutes and hamstrings while also blasting the postural muscles of the upper body. Unfortunately it gets a bad rap. Here’s how to perform it correctly plus 20 unique variations.

Goblet Squats & Front Racked Squats Made Better

Goblet Squats & Front Racked Squats Made Better

The belt squat is an amazing exercise that crushes the legs and you can make it even better by combining it with front rack kettlebell squats and goblet squats.  Here are multiple variations you can use to induce functional mass in the legs.

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.

Eccentric Accentuated Training for Legs

Eccentric Accentuated Training for Legs

Eccentric accentuated training can be a bit tricky when applying it to lower body strength training. Here’s how to apply the bilateral assisted negative accentuated (BANA) 2:1 method to squats, split squats, and lunges for strong and massive legs.

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.

Olympic Weightlifting with Reactive Neuromuscular Training

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. 

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.  

Fix Your Goblet Squats with RNT

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. 

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.

Functional Mass With Longitudinal Hanging Barbell Protocol

Functional Mass With Longitudinal Hanging Barbell Protocol

If you're looking for a unique and relatively simple method for crushing your legs and upper back, you'll want to try out the longitudinal hanging barbell protocol.  It's also a very natural and safe method for hitting squats, deadlifts, and rows.

The Safest Way to Deadlift, Squat, Hinge, & Row

The Safest Way to Deadlift, Squat, Hinge, & Row

If you're looking for a method that allows you to overload the daylights out of squats, deadlifts, hinges, and rows, while also minimizing stress to the spine and low back, look no further than the hanging trap bar method.  Here's how to do it.

Stop Aging Your Spine with Deadlifts & Glute Bridges

Stop Aging Your Spine with Deadlifts & Glute Bridges

Performing deadlifts, hinges, squats, glute, bridges, and hip thrusters with this common mistake not only limits the degree of posterior chain activation and muscle recruitment but it ages the spine and creates dysfucntional movement patterns.  Here's what I mean.

The Best Chest and Glute Exercise Ever

The Best Chest and Glute Exercise Ever

The T-bench chest press is one of the most effective bench press variations not only for crushing the chest, shoulders, and triceps but also for targeting the glutes and hamstrings.  Here's how to make it even more effective and growth-stimulating. 

Quick Fix To Master Your Hip Hinge & RDL

Quick Fix To Master Your Hip Hinge & RDL

Mastering the hip hinge is no easy feat as there are quite a few important cues to remember .  However one of the most important cues is to focus on keeping the hips tall.  Here's a quick fix to make that happen and master your hinge within minutes.

Use The Trap Bar For Cambered Bar Squats

Use The Trap Bar For Cambered Bar Squats

By placing the trap bar on your shoulders you can turn the trap bar into a cambered squat bar.  This particular squat variation provides 10 benefits that are difficult to replicate with any other training tool including traditional cambered squat bars.  

Kickstand Squats for Leg Strength, Size, & Performance

Kickstand Squats for Leg Strength, Size, & Performance

The kickstand squat is one of the most effective squat variations for torching the glutes, quads, hamstrings, and lower body stabilizers.  Unfortunately it often goes largely unnoticed in the fitness industry.  Here's how to perform it plus benefits.