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The Best Way to Perform Glute Bridges & Hip Thrusters

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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.

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The Best Stability Ball Exercise You’ve Never Done

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The Best Stability Ball Exercise You’ve Never Done

The ball-to-the-wall overhead press is one of the most effective and safe shoulder pressing exercises there is. In many ways it’s even safer than the landmine press for overhead athletes. Here’s why it’s so effective and how to progress it.

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Make Ring Pushups and Ring Dips Better

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Make Ring Pushups and Ring Dips Better

The inside out protocol not only increases the difficulty of traditional ring pushups and dips but it also increases muscle activation, motor control, functional strength, stability, and joint health. Here’s how to perform inside out ring pushups and dips.

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Monster Mass & Strength with Rotational Barbell Movements

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Monster Mass & Strength with Rotational Barbell Movements

If you’re looking for a unique and functional method to add strength and size to your entire upper body, the rotational barbell protocol is just what you need. As an added bonus is does wonders for cleaning up your technique and body mechanics.

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50 Best Ab Rollouts You've Never Done

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50 Best Ab Rollouts You've Never Done

Yep that’s right 50 ab rollouts you’ve never tried or even heard of. Not only will these ab rollouts crush your core but they’re guaranteed to improve your low back health, posture, spinal alignment, athletic performance, and full body strength.

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The Best Rep Range for Strength Training

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The Best Rep Range for Strength Training

A majority of training protocols recommended by mainstream magazines as well as performance coaches relies on quantity rather than quality to produce the desired training stimulus. Here's how to remedy this issue and optimize your results.

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Eccentric Accentuated Training for Legs

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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.

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Combine The Trap Bar & Landmine for Functional Strength

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Combine The Trap Bar & Landmine for Functional Strength

Two of my favorite strength training tools are the landmine and the trap bar. Here's how to combine both of these awesome and versatile training tools to create some amazing full body exercises.

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Squat Form Solved

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Squat Form Solved

Want to know why extended eccentric isometrics using 90-degree squat mechanics are so effective for dialing in your squat form? Read this article but be prepared to change your mindset and thought process on what proper squat form entails.

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The Best Dumbbell Squeeze Press You've Never Done

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The Best Dumbbell Squeeze Press You've Never Done

The dumbbell squeeze press is one of the most effective exercises for crushing your chest, shoulders, and triceps.  However, by applying principles of eccentric overload we can make the movement even better.  Here's how.

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Fix Your Ab Rollouts with This Technique

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Fix Your Ab Rollouts with This Technique

The ab rollout is one of the most effective movements for crushing the core.  Unfortunately, most individuals perform them incorrectly thereby negating the benefits and promoting potential injuries.  Here's how to use the bear crawl to fix that.

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One Exercise To Rule Them All

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One Exercise To Rule Them All

I frequently run into a scenario where I'm asked what exercise I would chose if I could only select one movement.  While this is a difficult choice I decided to chose an exercise that literally targets every muscle from head to toe.  So here it is. 

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The Most Simple Exercise Everyone Sucks At

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The Most Simple Exercise Everyone Sucks At

Here's one of the most simple yet effective exercises everyone should be doing on a daily basis.  Unfortunately everyone sucks at it.  To reap the benefits of this drill it requires proper body alignment, positioning, and coaching cues. 

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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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The Best Way To Use The Smith Machine

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The Best Way To Use The Smith Machine

The Smith machine gets a bad rap in the fitness industry.  In fact, I rarely use it with my athletes.  The one exception to this rule is the bilateral assisted negative accentuated training protocol (BANA) as it's one of the most effective methods there is. 

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Single Leg Olympic Lifts for Athletic Performance

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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.  

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Sling Shot Rows for Massive Back & Lats

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Sling Shot Rows for Massive Back & Lats

Targeting the upper back and lats can oftentimes be quite difficult even for advanced lifters as you have to work directly through the grip, forearms, and biceps to get to your back.  Using the slingshot method overcomes this issue and crushes the lats.

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The Best Pushup Variation You’re Not Using

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The Best Pushup Variation You’re Not Using

This unique pushup not only torches the pectorals, shoulders, and triceps, it also crushes the core.  As an added bonus it's one of the best variations for cleaning up your pushup technique and improving shoulder function.

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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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