The kettlebell Jefferson curl is a slow, controlled loaded-flexion exercise that builds lower back strength, spinal mobility, and multifidi control at the same time. Learn how to perform it correctly, why loaded spinal flexion isn’t the enemy for healthy lifters, and exactly how to program it as a warm-up, recovery tool, or standalone back-strengthening movement.
The glute ham roller lateral lunge is a frontal plane exercise that builds adductor strength, hip mobility, and single-leg stability all at once. Learn how to perform it, the key coaching cues, common mistakes, and how to program it for wrestlers, powerlifters, and any athlete who needs stronger, more mobile hips. A simple, scalable way to train lateral movement and change of direction.
The elevated superman with med ball rotation is a posterior chain exercise that builds isometric strength through the glutes, hamstrings, erectors, and multifidus while training controlled spinal rotation. Using a plyometric box and two medicine balls, this superman variation locks in hip extension and makes an excellent warm-up or primer before lifting and conditioning days. It’s a smart, low-impact option for athletes and anyone working toward a stronger, more resilient lower back.
Learn how to perform the glute ham roller reverse lunge, a single-leg exercise that builds stronger quads and glutes while challenging hip stability. This joint-friendly reverse lunge variation uses a glute ham roller to support your back foot, making it accessible for athletes, powerlifters, and general fitness clients alike. Get step-by-step technique, common mistakes to avoid, and programming guidance from strength coach Brandon Smitley.
Master the hip turn to lateral pushout, a simple but powerful change of direction drill that trains athletes to reorient their hips, stay low, and explode into an aggressive lateral push. Learn the setup, technique, coaching cues, common mistakes, and programming to build faster, more reactive athletes. A perfect addition to any warm-up, hip turn series, or speed and agility training block.
Master the single-leg lateral depth drop to lateral bound, a plyometric exercise that builds frontal-plane power, reactive strength, and elite change-of-direction speed. Learn proper box setup, step-by-step technique, common mistakes, and programming to develop the explosive side-to-side movement sport actually demands. A complete guide for athletes who need quicker feet and stronger single-leg force production.
Forward bounding is a simple, low-equipment sprint mechanics drill that reduces ground contact time and builds the reactive, springy strength fast athletes rely on. Learn how to perform forward bounding correctly, the muscles it targets, common mistakes to avoid, and how to program it for sprinters, combat athletes, and youth athletes. All you need is a straight line and some open space to start running faster and moving more efficiently.
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 offset kettlebell drop and catch lateral lunge to slant board is a deceleration drill that teaches athletes to put on the brakes, yield into the hip, and stop cleanly before redirecting. Ideal for bigger, tighter athletes who struggle with lateral movement, this slant board exercise builds change-of-direction control, hip mobility, and single-leg stability. Learn the full setup, coaching cues, common mistakes, and programming from Brandon Smitley of THIRST Gym in Terre Haute, Indiana.
The lateral lunge to curtsy lunge is a frontal-plane flow that builds hip mobility, stronger glutes and adductors, and more athletic side-to-side movement with little or no equipment. Learn how to perform it step by step, why frontal-plane training matters, and three ways to program it — as a dynamic warm-up, a loaded strength exercise, or a bodyweight conditioning finisher.