3 different types of deadlift grips to choose from: 1.) Double over-hand grip: This grip is great when working with lower intensities and high volume. However when working with very high intensities as you fatigue grip becomes a limiting factor. In which this case the barbell can slip through your hands/roll out. Your thumbs should … Read more
If you have stiffness in the middle of your back (thoracic) then you’re likely going to have a tough time front squatting and doing overhead movements. Additionally, if you have mid-back stiffness it could contribute to other issues such as low back pain (one of the most common complaints in strength athletes/strength populations)—which could mean … Read more
Rotations is such a basic human pattern that general strength programs or just many programs in general miss. If we moved more in ways the body was actually designed to do we would probably feel much healthier. Youre missing out on lots of power potential avoiding it. Multi-Planer movements are important for longevity in mind. … Read more
Do you even Glute Ham Raise, bro? Often performed by others using too much calf and/or back. When done correctly, its hands down the best way to get very strong hamstrings, in my opinion. Its one of the most challenging hamstring exercises to do and takes quite sometime to build up the strength to do … Read more
Mobility issues start happening when your body demands it in a particular movement but dont have that specific range available for use. The amount of mobility you need is largely dependent on your activity and your goals. For example, powerlifters/bodybuilders arent going to need much mobility for their sport in comparison to maybe an olympic … Read more
Tempo pause squats are great for any stage of development—from beginner to advance. Even at a rehab stand point. Its a great supplemental exercise to the back squat to help build control, awareness,and confidence through the lift. It also helps strengthen weak points. If youre a lifter that tends to dive bomb on the way … Read more
I see postings everywhere on the internet of how wrist position should be neutral and I have to say I just dont agree with it. Ive never seen any highly competitive powerlifter bench press with a neutral grip. It should slightly be bent back in order to keep the boney part of your palm and … Read more
The hip hinge is one of the most important foundational movements of a lot of programs. Building a strong foundation will set you up with the ability to lift more weight and even do more advance exercises down the road, like cleans and snatches. The beginning of your lifting career should purely be focused drilling … Read more
Serratus anterior is important for very many reasons and often overlooked. Especially important for overhead strength athletes who frequent exercises like snatches, jerks, overhead squat, strict presses, and etc. For the general population just simply reaching overhead to put away luggage or grabbing something from the cabinet above you becomes important for daily living. Serratus … Read more
New to the iron game or perhaps already in the game but want to improve? Master these basic lifts. Forget all the trendy junk exercises you see “fit influencers” doing. Strength training for men and strength training for women are no different each other. Building a solid foundation will set you up for long term … Read more