Hatfield Squat: How to Do It, Muscles Worked, and Programming Tips The Hatfield squat is one of the most underrated squat variations in strength training, yet it offers a unique combination of load tolerance, technical feedback, and lower body development that few exercises can match. Whether you’re a powerlifter looking to reinforce your squat mechanics,…
The kickstand barbell RDL is a powerful unilateral hinge variation that develops glute and hamstring strength by loading one leg at a time while a back “kickstand” foot provides stability. Learn how to set up your stance, grip the barbell, and execute the movement with proper hip hinge mechanics for maximum posterior chain development. Whether you’re a powerlifter, athlete, or general fitness trainee, this accessory exercise belongs in your lower body training program.
The single leg barbell RDL is a powerful posterior chain exercise that builds glute and hamstring strength through the eccentric range of motion while developing the hip stability needed for athletic performance. Learn proper form, muscles worked, and programming recommendations for adding this single leg hinging variation to your training. Using a barbell allows you to load the single leg RDL more aggressively than dumbbells or kettlebells, making it an ideal progression for serious strength athletes.
The Hatfield Bulgarian split squat combines the safety squat bar with a fixed support to remove balance from the equation and allow maximum lower body loading. Learn proper setup, technique, muscles worked, and how to program this powerful single-leg exercise for both strength and hypertrophy. Whether you’re an athlete or a lifter chasing bigger legs, this variation belongs in your training program.
The barbell floor press off a plyo box is a unique pressing variation that combines the range of motion restriction of a floor press with the full bench press mechanics — including leg drive — that traditional floor pressing eliminates. This exercise is ideal for powerlifters targeting bench press weak points, athletes managing shoulder discomfort, and lifters looking to build tricep lockout strength. Learn how to set it up, perform it correctly, and program it effectively for maximum carryover to your bench press.
The bent over single arm band rear delt raise delivers targeted posterior deltoid and upper back development using minimal equipment while allowing unilateral focus to address muscular imbalances. This resistance band exercise replicates rear delt machine functionality through a bent-over position that maximizes gravitational resistance, making it ideal for strength athletes, home training environments, and shoulder prehabilitation work. Program 2-4 sets of 15-25 reps per arm to optimize rear deltoid hypertrophy and shoulder health.
Unlock the secrets of powerlifting performance with the Dynamic Effort Upper Method, a revolutionary training technique popularized by Louis Simmons that transforms bench press training through strategic speed work, resistance techniques, and intelligent programming. This comprehensive approach goes beyond traditional strength training, offering athletes a sophisticated system for developing explosive power, improving technical proficiency, and systematically building upper body strength across multiple dimensions of athletic performance. By integrating advanced principles like wave loading, accommodating resistance, and personalized accessory work, the Dynamic Effort Method provides a blueprint for powerlifters and strength athletes seeking to break through plateaus and achieve unprecedented levels of muscular development and force production.