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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
By employing accommodating resistance in the form of bands and chains to trap bar deadlifts we can deload the weaker bottom position and overload the stronger top position. This has multiple benefits for strength, size, and performance.
Although there are many protocols that can be used for post activation potentiation, including heavy squats performed several minutes prior to sprinting or jumping, this trap bar deadlift variation may be even better for athletes
The anti-rolling foam roller squat is one of the most effective ways to clean up your squat form and crush your entire lower body. In fact there are 10 reasons why it's so effective for enhancing lower body mechanics.
Pistol squats can cause joint issues and stress to connective tissue. They're also pretty ineffective for producing strength and size gains in the lower body. Here's a better alternative using an eccentric isometric approach.