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 sandbag ground to shoulder is a full-body strength and conditioning exercise that builds hip extension power, grip strength, and core stability using nothing more than a sandbag. Learn proper technique for both the direct ground-to-shoulder variation and the lapping technique for heavier loads, plus programming recommendations for athletes and combat sports competitors. This exercise is a staple in the THIRST Gym training arsenal for wrestlers, fighters, and anyone looking to build practical, real-world strength.