The glute ham roller pike-up is a scalable bodyweight ab exercise that builds abdominal strength, hip flexor strength, and healthy scapular upward rotation in one movement. Learn proper pike-up technique, common mistakes, and how to program and progress it for athletes, powerlifters, and general fitness clients.
Learn how to perform the glute ham roller jackknife, an underrated anti-extension core exercise that combines plank-style bracing with trunk and hip flexion to target the lower abs and hip flexors. Strength coach Brandon Smitley of THIRST Gym breaks down the setup, technique, common mistakes, progressions, and programming so you can build a stronger, more controlled midsection. Ideal for wrestlers, powerlifters, and stiff athletes who need more flexion in their training.
The glute ham roller ab fallout is a powerful anti-extension core exercise that builds serious abdominal strength and spinal stability for athletes and lifters alike. Learn proper kneeling technique, the most common mistakes that quietly wreck your results, and how to program this eccentric-focused movement for wrestlers, powerlifters, and everyday fitness clients. Master the ab fallout and unlock a stronger, more resilient core — no crunches required.
The split stance cable lift is an underrated rotational core exercise that builds anti-rotation strength, hip stability, and change of direction performance for athletes, powerlifters, and combat sports competitors. Learn how to set up the lift with a cable machine and lift and chop strap, when to choose each foot position variation, and how to program it for serious carryover to sport and the platform.