The lateral lunge with plate reach is one of the best teaching exercises for building frontal-plane movement, hip control, and clean lateral mechanics. Learn how the plate counterbalance unlocks proper depth, why a light 5–10 lb plate beats going heavy, and how to coach foot position, knee tracking, and programming for athletes and general fitness clients alike. A simple, low-cost drill that lays the foundation for goblet and sandbag lateral lunge progressions.
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 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 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.
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.
When the State of Indiana informed us that eminent domain would force our gym to relocate, we faced a three-and-a-half-year journey through commercial real estate challenges, failed property deals, and financial uncertainty that tested everything we built over seven years. This complete guide shares our experience relocating THIRST Gym in Terre Haute, including environmental assessment obstacles, building code requirements, and the unexpected lessons that transformed us from gym renters into property owners. If you’re considering gym ownership, facing a forced business relocation, or navigating commercial real estate for your fitness facility, this story reveals the financial realities, strategic decisions, and ultimate silver linings that came from one of the most challenging periods in our business history.