Linear progression stalled and not sure what to do next? Learn the three signs you’ve hit the advanced novice wall, three bridging strategies to extend your progress, and a simple decision tree for knowing when to move to intermediate strength programming.
The tall kneeling single arm high band row with opposite reach builds pelvic control, rib cage motion, and upper back strength using nothing but a resistance band. Learn the setup, coaching cues, common mistakes, and programming for this beginner-friendly positional exercise. A complete guide from Brandon Smitley at THIRST Gym in Terre Haute, Indiana.
Cable shrugs build thicker traps by combining constant tension with a shrug path that travels up and back, recruiting the upper and middle trapezius together in a way barbell shrugs can’t. Learn the setup, coaching cues, common mistakes, and programming guidelines for this underrated upper back accessory. Ideal for wrestlers, powerlifters, and anyone chasing real upper trap development.
The 45-degree back extension with medball rotation adds loaded thoracic rotation to a classic glute-ham hyper, building a stronger, more resilient posterior chain while priming your lower back for heavy deadlifts, squats, and hinge work. Learn how to perform it correctly, the common mistakes to avoid, and how to program it as a warm-up or finisher for wrestlers, powerlifters, older lifters, and general fitness clients. Strength coach Brandon Smitley breaks down the cues, muscles worked, and progressions in this complete exercise guide.
The front rack barbell front foot elevated split squat is one of the most complete single leg exercises you can program — combining deficit range of motion, heavy barbell loading, and a serious trunk and upper back demand. Learn the full setup, front rack options, step-by-step technique, common mistakes, and exactly how to program it for strength or hypertrophy. Whether you’re a powerlifter, a combat sports athlete, or just want stronger legs, this is the split squat variation worth mastering.
The supine band straight-arm lat pullover is one of the most underrated minimal-equipment exercises for building your lats through a full range of motion while improving overhead shoulder mobility and core control. In this complete guide, THIRST Gym owner Brandon Smitley breaks down the setup, biomechanics, common mistakes, and programming so you can train your lats effectively with nothing but a resistance band. A must-read for powerlifters, combat sports athletes, swimmers, and anyone training in a home or garage gym.
The split stance cable lift builds rotational power, core stability, and hip mobility in a single athletic movement, making it one of the most versatile exercises for developing change of direction strength. Brandon Smitley breaks down the setup, the “into the cut” versus “out of the cut” variations, and programming recommendations for athletes, combat sports competitors, and general fitness clients alike.
The incline cable chest fly delivers superior chest isolation through constant tension mechanics and a shoulder-friendly movement pattern that outperforms traditional dumbbell variations. This comprehensive guide covers proper setup, execution technique, and programming strategies for maximizing upper chest development while minimizing joint stress. Whether you’re seeking a pec deck alternative or looking to optimize your chest training, the incline cable chest fly offers exceptional results for lifters at every experience level.
Discover the 11 most effective lower body exercises for wrestling that will transform your mat performance through explosive power, maximum strength, and sport-specific conditioning. This comprehensive guide breaks down essential movements like trap bar jumps, safety squat bar box squats, and lateral sled drags that elite wrestlers use to dominate opponents and finish more shots. Learn how to program these wrestling strength training exercises for both offseason development and in-season maintenance to take your competitive performance to the next level.
The front foot elevated kettlebell hamburger split squat is a knee-friendly split squat variation that combines anterior loading with strategic elevation to improve hip mobility while building serious lower body strength. This corrective exercise is perfect for anyone experiencing knee discomfort during traditional split squats and lunges, using a unique kettlebell positioning that creates space for proper movement mechanics. Learn the complete setup, execution, and programming strategies to make this single-leg exercise a valuable addition to your leg training routine.