Master the close grip bench press with proper hand positioning, elbow mechanics, and bar path techniques that maximize tricep development while eliminating wrist and elbow pain. Learn how to optimize grip width for wrist-elbow stacking, fix common mistakes like elbow flare and improper touch points, and program this essential accessory movement to build lockout strength and dramatically improve your competition bench press numbers.
Sports specific training is one of the most misunderstood concepts in athletic performance. Learn the truth about what actually makes athletes better, why there’s no such thing as sport-specific exercises in the weight room, and how to structure training that combines sport practice with strength and conditioning for maximum performance improvement. Discover the training specificity hierarchy that separates effective athletic development from marketing hype.
Discover which bench press accessories actually build serious strength with this comprehensive exercise tier list ranking movements from S-tier to D-tier based on proven carryover to your one-rep max. Learn why cambered bar bench press, floor press, and close grip variations dominate the rankings, while popular exercises like Smith machine pressing and bicep curls waste valuable training time. This guide helps powerlifters and strength athletes program smarter by focusing on exercises that deliver maximum bench press gains.
Discover the best exercises for combat sport athletes training in MMA, wrestling, boxing, and jiu-jitsu. This complete strength and conditioning guide covers essential movements for building grip strength, explosive power, rotational force, and fight-specific endurance that directly transfer to the cage and mat. Learn how to program grip-intensive rows, loaded carries, medicine ball throws, landmine variations, and sport-specific lifts like zercher squats and sumo deadlifts to dominate your competition.
Discover the complete squat exercise tier list ranking every major squat variation and assistance movement from S-tier essentials to D-tier time-wasters for powerlifters and strength athletes. This comprehensive guide evaluates pause squats, safety bar squats, belt squats, front squats, Bulgarian split squats, and dozens of other exercises based on their direct carryover to competition squat strength, helping you prioritize training time on movements that actually increase your squat max. Learn which squat accessories belong in your program, which exercises waste your time, and how to structure your squat training for maximum strength gains using evidence-based exercise selection strategies.
In this guide, we break down how to optimize your training for explosiveness, agility, and functional muscle growth, ensuring you stay fast, powerful, and mobile during your sport.
Building a bigger deadlift requires strategic selection of assistance exercises that actually transfer to competition performance, not just random supplemental work that looks hard in the gym. This comprehensive tier list ranks the most effective deadlift accessories from elite movements like deficit deadlifts and banded pulls to overrated exercises that waste your training time, giving you a clear roadmap for programming decisions based on movement specificity and actual carryover to pulling strength. Whether you struggle off the floor, at lockout, or simply want to optimize your deadlift programming, understanding which assistance exercises deserve priority in your training will help you break through plateaus and consistently add weight to the bar.
Discover the seven most effective strength exercises that will dramatically increase your sprint speed and help you run faster, whether you’re a track athlete, football player, or any competitor who needs explosive acceleration. This comprehensive guide breaks down exactly how movements like the power snatch, hang power clean, box squat, and Bulgarian split squat develop the rate of force development and maximum strength required for superior sprint performance. Learn the scientific rationale behind each exercise, proper implementation strategies, and how to program these movements together for optimal speed development while reducing hamstring injury risk.
Discover the five best mobility exercises for athletes that will transform your movement quality, enhance performance, and reduce injury risk through proven drills targeting your hips, hamstrings, and thoracic spine. Learn the critical difference between mobility and flexibility, and why true athletic mobility requires strength at length and joint stability rather than passive stretching. These comprehensive mobility drills including leg lowering, hip airplanes, and the bretzel stretch deliver results for athletes across all sports, from basketball players needing explosive change of direction to powerlifters requiring optimal squat and deadlift mechanics.
This comprehensive review of Knees Over Toes Guy’s ATG system breaks down Ben Patrick’s seven mobility standards that transformed him from chronic knee pain to bulletproof athletic performance. Learn how to safely implement progressive mobility training methods like Jefferson curls, ATG split squats, and loaded stretching techniques to enhance your range of motion, prevent injuries, and unlock your athletic potential. Discover the science behind training through extreme ranges of motion and get practical implementation strategies for integrating these controversial but effective exercises into your current fitness routine.