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.
The glute ham roller leg curl is a simple, equipment-light way to build stronger, more resilient hamstrings without a leg curl machine. Learn how to perform this supine hamstring curl with proper hip drive, the most common mistakes to avoid, and how to program it for wrestlers, combat athletes, powerlifters, and lifters at any level.
The offset kettlebell front rack carry with waiter carry is a full-body loaded carry that builds abdominal strength, shoulder stability, and hip health all at once. In this complete guide, strength coach Brandon Smitley of THIRST Gym breaks down the biomechanics, coaching cues, and programming for using this offset kettlebell carry as a finisher, conditioning tool, or warm-up. Learn how to load, position, and program it for wrestlers, powerlifters, combat athletes, and everyday lifters alike.
The supine band straight-arm lat pullover is one of the most underrated minimal-equipment exercises for building your lats through a full range of motion while improving overhead shoulder mobility and core control. In this complete guide, THIRST Gym owner Brandon Smitley breaks down the setup, biomechanics, common mistakes, and programming so you can train your lats effectively with nothing but a resistance band. A must-read for powerlifters, combat sports athletes, swimmers, and anyone training in a home or garage gym.
The band resisted cable straight arm lat pulldown is a simple upgrade to a classic back exercise that dramatically increases lat activation while teaching you how to set your upper back for a stronger, more stable bench press. Learn the exact setup, coaching cues, biomechanics, common mistakes, and programming recommendations — whether you’re using it as a bench press primer or a dedicated accessory.
The in-place lateral lunge with plate reach is a beginner-friendly hip mobility exercise that builds frontal-plane strength, lengthens the adductors, and teaches you how to load each hip with confidence. Learn the proper stance, the plate-reach counterbalance technique, the most common mistakes to avoid, and how to program this drill as a teaching tool or pre-training warm-up. It’s a foundational lateral lunge variation for wrestlers, combat athletes, powerlifters, and anyone who wants healthier, more mobile hips.
The double kettlebell front rack reverse lunge is a single-leg strength exercise that builds leg power while demanding serious core stability, upper-back strength, and hip mobility. Learn proper technique, why the front rack position makes it tougher and more complete than a standard reverse lunge, and how to program it for wrestlers, powerlifters, and general fitness clients alike.
The Hatfield reverse lunge is a single-leg strength exercise that uses a safety squat bar and band pegs (or a second barbell) for stability, allowing you to load heavier than a traditional reverse lunge while training the glutes, hamstrings, and quads unilaterally. In this guide, I break down the setup, technique, biomechanics, and programming recommendations so you can use this lunge variation to build lower-body strength, size, and athletic performance. It’s also one of the best lunge variations for in-season athletes and lifters managing low back issues.
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.
The Hatfield front foot elevated split squat is one of the most effective single-leg exercises you can add to your training, combining safety squat bar loading with stability support to take balance out of the equation and let you push heavier weights for strength and hypertrophy. In this exercise index breakdown, Brandon Smitley of THIRST Gym walks you through the setup, technique, programming recommendations, and the biomechanical reasons this variation builds bigger glutes, stronger legs, and better mobility. Learn how to add this powerful split squat variation to your powerlifting accessory work or athletic development program today.