Pentagon Landmine Split Squat

Exercise Index, VideoLeave a comment

The Pentagon landmine split squat delivers maximum single-leg strength development by allowing heavy loading of the split squat pattern without the technical demands or spinal stress of traditional back squatting. This innovative landmine exercise targets your glutes, hamstrings, and quadriceps while providing machine-like stability that makes it accessible for trainees of all levels. Discover how to properly execute this powerful unilateral movement and integrate it into your training program for exceptional lower body development.

Belt Squat RDL

Exercise Index, VideoLeave a comment

Discover how the belt squat Romanian deadlift transforms your glute and hamstring training by combining the proven muscle-building benefits of traditional RDLs with the spine-friendly loading of belt squat machines. This innovative exercise variation allows you to master the hip hinge pattern while eliminating axial spinal loading, making it perfect for both accessory work and those seeking lower-back friendly alternatives. Learn the complete setup, technique, and programming strategies to add this versatile movement to your posterior chain training arsenal.

Deadlift Technique Masterclass: Setup To Lockout

Coaching, Education, Powerlifting, Update, VideoLeave a comment

Master the deadlift with this complete guide covering proper technique, stance selection, and programming strategies to break through strength plateaus and hit new personal records. Learn the four critical components of deadlift success – from anatomical considerations and mobility requirements to mental preparation and advanced training methods that work for both beginner and experienced powerlifters. Discover common deadlift mistakes, targeted solutions for weakness at different lift phases, and evidence-based programming approaches that optimize your training frequency and intensity for maximum strength gains.

Double KB Front Rack Split Squat

Exercise Index, VideoLeave a comment

Master the double kettlebell front rack split squat, a powerful compound exercise that combines unilateral leg strength with anterior loading to challenge your entire body. This advanced split squat variation uses the front rack position to naturally improve your movement mechanics while building functional strength that carries over directly to squats and deadlifts. Learn the proper setup, discover why the anterior load makes this exercise more effective than traditional split squats, and get expert programming recommendations for incorporating this challenging movement into your strength training routine.

Alternating Hammer Low Row (Machine)

Exercise Index, VideoLeave a comment

The alternating hammer low row machine transforms traditional back training into a dynamic, athletic movement that builds functional upper body strength while improving core stability and ribcage mobility. This unilateral rowing variation uses the popular Hammer Strength equipment to create alternating movement patterns that directly translate to enhanced sports performance and real-world strength applications. Perfect for athletes and fitness enthusiasts seeking to maximize their training efficiency, this exercise combines the muscle-building benefits of traditional rowing with the functional movement demands of modern athletic performance.

Sandbag Zercher Walking Lunge

Exercise Index, VideoLeave a comment

Master the sandbag zercher walking lunge, a powerful compound exercise that combines traditional walking lunges with anterior loading to build functional strength, improve posture, and enhance core stability. This dynamic movement targets your glutes, quads, and hamstrings while challenging your upper back and abs, making it an efficient full-body exercise perfect for home workouts or gym training. Learn proper zercher position technique, programming recommendations, and discover why this versatile sandbag exercise delivers superior results compared to standard lunge variations.

Foot Elevated Goblet Curtsy Lunge

Exercise Index, VideoLeave a comment

The foot elevated goblet curtsy lunge transforms the traditional curtsy lunge into a powerful glute-building exercise by adding elevation and external load for increased range of motion and muscle activation. This comprehensive lower body movement targets your glutes, improves hip mobility, and challenges your body in the often-neglected frontal plane of motion. Learn proper form, equipment setup, and programming strategies to maximize this effective exercise for stronger glutes and better hip function.

Heels Elevated DB RDL

Exercise Index, VideoLeave a comment

The heels elevated dumbbell Romanian deadlift (RDL) is a powerful exercise variation that transforms your traditional dumbbell RDL by simply elevating your heels on a slant board or weight plates. This biomechanically smart modification naturally shifts your center of mass backward, helping you achieve better hip hinge mechanics while dramatically increasing glute and hamstring activation compared to floor-based RDLs. Whether you’re looking to perfect your deadlift form, build stronger posterior chain muscles, or teach proper movement patterns, this accessible exercise variation delivers exceptional results with minimal equipment requirements.

Core Training for Powerlifters: Beyond the Six-Pack

Education, Powerlifting, UpdateLeave a comment

Discover how to build bulletproof trunk strength that will transform your squat, bench press, and deadlift performance through proven powerlifting techniques that go far beyond traditional ab training. This comprehensive guide reveals the anatomy, bracing methods, and specific anti-extension, anti-rotation, and anti-flexion exercises that elite strength athletes use to create maximum force transfer and spinal stability under heavy loads. Learn the programming strategies and exercise progressions that will turn your midsection into an unbreakable foundation for lifting personal records while maintaining long-term spinal health.

Forward Lunge

Exercise Index, VideoLeave a comment

Master the forward lunge technique with proper form and programming strategies that build quad strength while protecting your knees from injury. This comprehensive exercise guide covers everything from beginner bodyweight variations to advanced dumbbell training, including specific rep ranges and modifications for athletes seeking explosive power development. Learn why forward lunges are knee-dominant compared to other lunge variations and discover the best training applications for strength, hypertrophy, and athletic performance enhancement.