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.

Heels Elevated Hatfield Squat

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The heels elevated Hatfield squat is a powerful quad-dominant squat variation that uses a safety squat bar, heel elevation, and a hands-on support apparatus to maximize forward knee travel, improve squat mechanics, and drive serious quadriceps development. Whether you’re dealing with anterior pelvic tilt, looking to replace machine-based quad work, or simply want a versatile supplemental squat exercise, this movement delivers. Learn how to set it up, which muscles it targets, and how to program it for strength and hypertrophy goals.

Hatfield Squat

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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,…

Training Older Adults: Why Everything About “Senior Fitness” Is Probably Wrong

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The traditional “senior fitness” model — light weights, resistance bands, and Bosu ball balance drills — is not just ineffective for older adults; research shows it may actually be accelerating their decline. In this post, Brandon Smitley of THIRST Gym breaks down the physiology of aging, dismantles the most damaging myths in senior fitness, and delivers a research-backed framework for programming high-quality strength and power training for clients over 60. Whether you are a personal trainer looking to better serve your older clients or an older adult who wants to train with real intention, this is the resource you have been waiting for.

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.

6 Exercises That Build Championship Wrestling Strength

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The best exercises for wrestling and combat sports athletes go far beyond the bench press and squat — they target the specific strength qualities that actually win matches. In this guide, THIRST Gym performance coach Brandon Smitley breaks down the six exercises he relies on most after a decade of training wrestlers and grappling-based athletes, covering everything from lateral power development and single leg strength to grip training and end-of-match conditioning. Whether you are a high school wrestler working toward college competition or a grappler looking to take your mat performance to the next level, these exercises will help you build the impulse, absolute strength, and power endurance your sport demands.

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.