The front rack barbell split squat is one of the best ways to load single-leg strength heavier than dumbbells or kettlebells allow. Learn proper setup, cross-arm grip technique, common mistakes, and programming for wrestlers, MMA fighters, powerlifters, and general strength athletes. A complete guide to building unilateral lower-body strength with just a barbell and a rack.
Progressive overload is more than adding weight to the bar. This guide breaks down seven common progressive overload myths and reveals the six real overload variables — load, volume, density, range of motion, exercise variation, and technique — that drive strength, hypertrophy, conditioning, and mobility progress. Learn how to program progressive overload correctly for beginners, intermediates, advanced lifters, and aging athletes with evidence-based coaching from THIRST Gym.
Learn how to perform the feet-elevated crunch, a strict, isolated ab exercise that targets the rectus abdominis while taking the hip flexors and lower back out of the equation. This step-by-step guide from Brandon Smitley of THIRST Gym covers setup, technique, common mistakes, loading options, and programming to help you build a stronger mind-muscle connection. Perfect for beginners, lifters, and combat sports athletes looking to train their abs with quality over ego.