Breaking through a deadlift plateau isn’t always about pulling more—it’s about training smarter. I’ve identified three key movement patterns that most lifters consistently undervalue in their training.
Discover how to effectively implement GPP (General Physical Preparedness) workouts within the conjugate system to maximize your powerlifting performance. This comprehensive guide breaks down the optimal structure for extra workouts, providing detailed templates for both one-day and two-day approaches that enhance recovery and address weak points without compromising your main training sessions. Learn how Louie Simmons’ principles of training density and strategic conditioning can elevate your strength game while maintaining proper recovery between max effort and dynamic effort days.
Discover the crucial differences between resistance bands and chains in strength training, and learn how these powerful tools can revolutionize your training through accommodating resistance. Whether you’re a powerlifter seeking maximal strength or an athlete pursuing explosive power, this comprehensive guide breaks down when and how to implement bands versus chains for optimal performance gains, including specific loading recommendations and programming strategies from an expert strength coach.
The Swiss bar bench press offers a shoulder-friendly alternative to traditional bench pressing by positioning your hands in a neutral grip that promotes external rotation and reduces shoulder impingement risk. This versatile upper body exercise is particularly beneficial for athletes and fitness enthusiasts dealing with shoulder issues, as it maintains pressing strength development while minimizing joint stress. Learn proper setup, execution techniques, and programming strategies to safely build pressing power with this game-changing barbell variation.
Master the cross body tricep extension, a powerful unilateral exercise that targets the medial head of your triceps with surgical precision. This bodybuilder-favorite movement requires just one dumbbell and offers an elbow-friendly alternative to traditional tricep exercises, making it perfect for addressing muscle imbalances while building serious upper arm strength and definition.
The rolling tricep extension is an explosive dumbbell exercise that develops bench press lockout strength through dead-stop training, making it a favorite accessory movement among powerlifters and strength athletes. Unlike traditional tricep exercises, this floor-based movement targets the long head of the tricep with explosive force production, directly translating to improved pressing power. Learn proper technique, programming guidelines, and why this exercise should be a cornerstone of your bench press training arsenal.
The Westside Barbell Inverse Curl stands as the most effective hamstring exercise you’ve probably never tried, offering a unique closed-chain training approach that builds bulletproof hamstrings while dramatically reducing injury risk for serious athletes. Unlike traditional leg curls that move your feet toward your body, this specialty equipment anchors your feet and forces your hamstrings to control your entire bodyweight, creating a biomechanically superior training stimulus that closely mimics real-world athletic demands. Discover why strength coaches consider this rare piece of equipment essential for developing explosive hamstring strength, improving sprint performance, and preventing the hamstring tears that sideline so many competitive athletes.
Master the Safety Squat Bar Good Morning, a powerful posterior chain exercise that directly improves your squat and deadlift performance by strengthening your hamstrings, lower back, and thoracic spine. This comprehensive guide breaks down the proper hip-hinge technique, programming strategies, and common mistakes to avoid, helping you build bulletproof back strength while maintaining perfect spinal positioning. Learn why this underutilized SSB exercise should be a cornerstone of your accessory training routine for maximum strength gains.
Master the seated safety squat bar good morning with forward band resistance, a powerful deadlift accessory that targets your erector spinae and builds crucial positional strength. This comprehensive guide breaks down the proper setup, execution, and programming of this advanced movement, helping you develop the static strength needed for bigger pulls. Learn how to implement this specialized exercise using a safety squat bar and resistance bands to enhance your deadlift performance and strengthen your posterior chain.
Master the incline tate press, a powerful tricep exercise popularized by Dave Tate that targets the medial and long heads of the triceps through unique constant-tension mechanics. This underutilized dumbbell movement serves as an exceptional bench press accessory, helping lifters break through plateaus by strengthening the lockout portion of their pressing power. Learn proper setup, execution, and programming strategies to incorporate this effective tricep builder into your strength training routine for maximum muscle development and pressing performance.