Lateral Power Shuffle

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The lateral power shuffle is one of the most effective drills for developing explosive side-to-side speed, agility, and change of direction for athletes in nearly every sport. In this exercise breakdown, Brandon Smitley of THIRST Gym walks through the mechanics, common coaching mistakes, programming recommendations, and how to progress this drill from closed reps to reactive, sport-specific application. Whether you coach wrestlers, football players, MMA fighters, or general fitness clients, this is a foundational lateral movement drill every athlete should master.

Hatfield FFE Split Squat

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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.

Hatfield Split Squat

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Learn how to perform the Hatfield split squat with a safety squat bar to load your single-leg training heavier than ever before. This powerful unilateral exercise builds quad and glute strength, fixes leg imbalances, and works as both a main lift or supplemental movement for powerlifters, athletes, and general fitness clients. Brandon Smitley of THIRST Gym breaks down setup, technique, common mistakes, and programming recommendations.

Half Kneeling Lateral Start To Sprint

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The half kneeling lateral start to sprint is a powerful change of direction drill that develops explosive lateral power production and teaches athletes how to re-accelerate out of a cut. Ideal for soccer, basketball, tennis, and football athletes, this sprint variation builds the lateral propulsion and acceleration mechanics that separate elite competitors from the rest. Learn the proper setup, coaching cues, and programming guidelines from THIRST Gym owner Brandon Smitley.

Crossbody Cable Kickstand RDL

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The crossbody cable kickstand RDL is one of the most effective loaded mobility exercises you can add to your training for improving posterior hip capsule mobility and glute strength at the same time. Using a low cable and a kickstand stance, this exercise uses a cross-body pull to drive hip rotation through the hinge pattern, making it ideal for athletes and lifters who struggle with hip stiffness or limited range of motion. Whether you use it as a pre-training warm-up, an accessory movement, or a recovery day drill, this variation delivers real results for your hips and your posterior chain.

Kickstand Barbell RDL

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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.

Single Leg Barbell RDL

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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.

Band Resisted Hip Airplane

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The band resisted hip airplane uses a light to moderate resistance band to drive the hip into a deep posterior hip capsule stretch, helping athletes and lifters access greater range of motion than bodyweight alone allows. Learn how to set up and perform this hip mobility drill to improve glute activation, open up tight hips, and build a more effective warm-up before squats, deadlifts, and athletic training. This exercise is a staple in mobility and corrective programming at THIRST Gym for anyone looking to move and feel better in the gym and on the field.

Heels Elevated Hatfield Bulgarian Split Squat

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The heels elevated Hatfield Bulgarian split squat is a quad-dominant single-leg exercise that uses a safety squat bar and hand support to maximize lower body loading and eliminate balance as a limiting factor. Learn how to set up and perform this powerful Bulgarian split squat variation, including the muscles worked and the best programming strategies for strength and hypertrophy. Whether you’re training for powerlifting, athletics, or general lower body size and strength, this exercise is one of the most effective tools you can add to your leg day.

Hatfield Bulgarian Split Squat

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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.