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12 Cues To Master Your Hip Hinge & RDL

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12 Cues To Master Your Hip Hinge & RDL

The hip hinge or RDL is one of the most critical movement patterns for mastering your body mechanics and muscle function.  Unfortunately most individuals perform them incorrectly.  Here are the 12 cues you'll need to maximize your form.

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The Ultimate Deadlift For The Posterior Chain

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The Ultimate Deadlift For The Posterior Chain

If you’re looking for a full body posterior chain exercise that absolutely annihilates the glutes and hamstrings, look no further than this deadlift variation. Besides crushing your backside it's also great for posture, low back, and upper back development.

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The Ultimate Pullover For Functional Hypertrophy & Strength

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The Ultimate Pullover For Functional Hypertrophy & Strength

Here's one of my favorite pullover variations for crushing the upper back, lats, shoulders, chest, core, triceps,and more.  Besides improving mobility, stability, and symmetry, this is one of the most brutally intense pullover variations you'll ever use.

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A Better Alternative For Dumbbells and Kettlebells

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A Better Alternative For Dumbbells and Kettlebells

If you’re looking for a training method that allows isolateral loading similar to that of dumbbells and kettlebells but also provides heavier overload and unique exercise variations, look no further than this isolateral trap bar method.  

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The Truth About Glute Training

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The Truth About Glute Training

There's a lot of misinformation in the fitness industry when it comes to training your glutes.  However, If you want to maximize your glute and backside development, you'll want to read this article as I lay out the key steps as well as common myths.

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The Squat & Deadlift Trick To Save Your Spine

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The Squat & Deadlift Trick To Save Your Spine

Want to crush your legs and save your spine while performing squats, deadlifts, and lunges?  Try this unique modification by employing direct resistance to your legs in conjunction with barbell loading.  It looks a bit crazy but it's highly effective.

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The Ultimate Bent Over Row for Size, Strength, & Function

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The Ultimate Bent Over Row for Size, Strength, & Function

If you’re looking for an all-in-one exercise that crushes the posterior chain including glutes, hamstrings, and upper back yet simultaneously addresses mobility, stability, and symmetry, look no further than this stride-position bent over row.  

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Use Offset Leverage To Boost Your Bench & Back

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Use Offset Leverage To Boost Your Bench & Back

If you're looking for unique variations of the bench press and bent over row that not only improve form, mechanics, and muscle function but also build slabs of mass in the upper body, you'll want to give offset leverage a try.

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Build Cannonball Delts With This Push Press Technique

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Build Cannonball Delts With This Push Press Technique

If you're looking to add some serious functional size and strength to your shoulders, try incorporating this push press protocol.  Just be forwarned, it's brutally intense but also incredibly effective for building cannonball deltoids.

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The Best Snatch Variation You've Never Done

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The Best Snatch Variation You've Never Done

The trap bar snatch is one of the most effective Olympic weightlifting variations I've ever used for improving hip speed and power.  As an added bonus you'll build slabs of muscle from this movement.  Here are 13 reasons why it's so effective. 

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The Best T-Bar Row You've Never Done

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The Best T-Bar Row You've Never Done

If you're looking for a unique t-bar row exercise that not only feels very natural but absolutely crushes your upper back and lats, you'll want to check this out.  As an added bonus it's great for helping the lifter lock in their form and mechanics.

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Master Your Barbell Squat With This Advanced Technique

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Master Your Barbell Squat With This Advanced Technique

Although there are numerous methods that can help clean up squat mechanics including proper coaching and cueing, one of the most effective techniques I’ve used for enhancing squat form is the offset loading protocol.  

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Master Your Pushups and Core Strength With This Technique

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Master Your Pushups and Core Strength With This Technique

Adding in an anti-rolling component by employing medicine balls, Swiss balls, and barbells in conjunction with horizontal band resistance provides several unique benefits for enhancing pushups and plank mechanics. Here’s how.

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Master Your Dips With The Trap Bar

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Master Your Dips With The Trap Bar

Most individuals perform dips incorrectly and end up doing harm to their joints and connective tissue.  However, by performing dips on the trap bar, the lifter is required to hone in their mechanics and perform them with perfect technique.

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Periodization, Programming, and Muscle Function

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Periodization, Programming, and Muscle Function

There are numerous periodization models employed by coaches, trainers, athletes, and weekend warriors. Although each method has its own unique attributes, strengths, and weaknesses, I tend to have my own specific methodology.

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The Best Medicine Ball Exercise You’ve Never Done

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The Best Medicine Ball Exercise You’ve Never Done

Medicine ball drills, particularly those that rely on explosive power output, are something I use on a consistent basis with my athletes.   One variation I’ve recently been employing with my athletes is the T-bench hip thrust chest pass.

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Make Pullovers Better With The Trap Bar

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Make Pullovers Better With The Trap Bar

Pull overs are one of the best exercises for targeting your entire upper body and core including the upper back, lats, and chest. If you want ramp up the intensity a step further try performing these two pull overs using the trap bar.  

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Master The Inverted Row with A Foam Roller

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Master The Inverted Row with A Foam Roller

When it comes to building upper back strength and improving posture, inverted rows are tough to beat.  While there are numerous variations one that I’ve recently found to be incredibly effective is the foam roller version. Here's why.

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Maximize Your Front Squats with Accommodating Resistance

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Maximize Your Front Squats with Accommodating Resistance

Front squats are one of the most effective lower body movements you can perform.  They also target the core and upper back.  However, adding accommodating resistance in the form of bands and chains makes them even more effective.

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Master Your Bodyweight Movements With Bands

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Master Your Bodyweight Movements With Bands

Want to master your bodyweight exercises such as pushups, inverted rows, dips, and pullups? Try incorporating the anti-chaos band method. It requires unbelievably strict mechanics and smooth form or you will oscillate out of control. 

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