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Legs

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Make Kettlebells More Effective

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Make Kettlebells More Effective

Kettlebells are one of the best tools for performing a variety of movements including deadlifts, squats, rows, lunges, and more.  Unfortunately the ability to overload the muscles adequately can compromise their effectiveness.  Here's how to resolve that.

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Fix Your Goblet Squats with RNT

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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. 

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Zercher Squats Made Better

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Zercher Squats Made Better

Zercher squats often feel natural and comfortable on the body particularly with lighter loads.  However, once you start moving heavier weights they can be quite uncomfortable.  Here's how to aleviate this problem while also crushing your legs.

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The Best Corrective Squat You’ve Never Done

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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.

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The Best Squat You’ve Never Done

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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.

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Make the Landmine Squat Better

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Make the Landmine Squat Better

The landmine front squat is a great lower body exercise.  Unfortunately there are several common issues lifters frequently face when performing them.  Here are several unique variations to work around that and make the landmine squat even better.

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Functional Mass With Longitudinal Hanging Barbell Protocol

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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.

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The Most Difficult Training Method You’ve Never Used

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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.

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

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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.

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Master Your Movement with The Double Barbell Protocol

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Master Your Movement with The Double Barbell Protocol

Besides providing a unique way to build significant functional strength and hypertrophy throughout your  physique, the double barbell protocol can teach lifters of all levels how to maximize their body mechanics and technique on a number of lifts. Here's How.

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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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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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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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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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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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