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A Unique Alternative To The Goblet Squat

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A Unique Alternative To The Goblet Squat

In this post I'll be highlighting a very unique trap bar exercise that represents an excellent substitute for the traditional goblet squat.  Just be prepared to exert some serious effort as these torch nearly every muscle in your body from head to toe.

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Torch your Core and Shoulders with this Exercise

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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.

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Use The Trap Bar For Cambered Bar Squats

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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.  

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Build Massive Healthy Shoulders with This Barbell Press

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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.

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Kickstand Squats for Leg Strength, Size, & Performance

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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.

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Build Massive Forearms & Herculean Grip Strength

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Build Massive Forearms & Herculean Grip Strength

For many lifters, the forearms can be one of the most stubborn muscle groups, oftentimes requiring a detailed plan of attack to induce any significant improvements.   Here's my outline for maximizing your forearm and grip training.

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Trap Bar Zercher Squats for Strength, Size, & Performance

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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.

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Quick Fix For Your Bulgarian Squat

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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.

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Zercher Squats For Strength, Size, & Performance

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Zercher Squats For Strength, Size, & Performance

Zercher squats are one of the best lower body variations not only for ingraining proper squat mechanics but also for crushing the legs, upper body, and core.  By adding accommodating resistance you can make the stimulus even more effective. Here's how.

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Pain Gurus Don't Know Squat

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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.

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Mass Building For The Natural Lifter & Bodybuilder

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Mass Building For The Natural Lifter & Bodybuilder

Building muscle mass for natural lifters who don’t rely on steroids can be difficult and oftentimes quite frustrating.  Here are 22 different strategies I recommend incorporating for natural lifters as a means of maximizing your size and strength.

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Make The Arnold Press Better

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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.

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Master Your Barbell Squat With Offset Elevation

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Master Your Barbell Squat With Offset Elevation

If you want to master your squat form try incorporating this offset elevation technique.  Not only will you improve your mechanics, symmetry, and overall alignment but you'll gain some serious size and strength in your lower body.

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Goblet Squat Jumps for Strength & Performance

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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.

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Build Speed, Strength, & Size With This Isometric Lunge

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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.

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Make The Barbell Hack Squat Better

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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.

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Product Review: Exxentric KBox

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Product Review: Exxentric KBox

Recently I had the pleasure of demoing a very unique training device from Exxentric known as the kBox. This is one of the most effective tools for taking advantage of eccentric and negative overload. It's also highly adaptable and versatile. 

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Improve Athletic Performance & Strength With Lower Body Circuits

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Improve Athletic Performance & Strength With Lower Body Circuits

If you want to improve athletic performance while building functional strength, stability, balance, symmetry, and alignment throughout your lower body, try these leg circuits.  I use them with my NFL athletes, general populations, and bodybuilders.

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Dumbbell Olympic Lifts For Strength & Performance

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Dumbbell Olympic Lifts For Strength & Performance

If you're looking for improve your athletic performance, strength, and even functional muscle mass, try performing cleans and snatches with dumbbells.  This article explains why dumbbell cleans and snatches are so beneficial for a variety of goals.

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A Unique Way To Fix Your Barbell Squat & Lunge

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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.

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