The glute ham roller buzzsaw plank is a scalable anti-extension core exercise that builds the trunk stability athletes actually need for sport. Learn how to coach the setup, avoid common mistakes, and program it for time, reps, or added load — plus who benefits most, from wrestlers and powerlifters to beginners. A go-to buzzsaw plank variation from strength coach Brandon Smitley of THIRST Gym.
The 45-degree back extension with medball rotation adds loaded thoracic rotation to a classic glute-ham hyper, building a stronger, more resilient posterior chain while priming your lower back for heavy deadlifts, squats, and hinge work. Learn how to perform it correctly, the common mistakes to avoid, and how to program it as a warm-up or finisher for wrestlers, powerlifters, older lifters, and general fitness clients. Strength coach Brandon Smitley breaks down the cues, muscles worked, and progressions in this complete exercise guide.
The elevated superman with med ball rotation is a posterior chain exercise that builds isometric strength through the glutes, hamstrings, erectors, and multifidus while training controlled spinal rotation. Using a plyometric box and two medicine balls, this superman variation locks in hip extension and makes an excellent warm-up or primer before lifting and conditioning days. It’s a smart, low-impact option for athletes and anyone working toward a stronger, more resilient lower back.
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 sandbag shoulder carry is one of the most effective loaded carry variations for building lateral trunk stability, oblique strength, hip mobility, and conditioning for powerlifters, combat sport athletes, and general fitness clients. Learn how to perform the sandbag shoulder carry with proper form, why it works as an anti-lateral flexion core exercise, and how to program it for both strength and conditioning blocks at THIRST Gym.
The half kneeling pallof press with What’s That Strap is an advanced anti-rotation core exercise that builds exceptional trunk stability and rotational resistance using a cable machine. This comprehensive guide covers proper setup, execution mechanics, and programming strategies for this functional core training movement that benefits athletes, powerlifters, and anyone seeking to develop genuine integrated core strength. Learn how the specialized strap attachment reduces wrist strain while maximizing oblique activation and deep core engagement in this asymmetrical stability exercise.
Discover the 10 essential resistance band exercises every athlete needs to build explosive power, improve speed, and enhance athletic performance. From band assisted vertical jumps and resisted sprint training to core stability work and upper body power development, these resistance band exercises provide a complete training system for athletes at every level. Learn proper setup, execution, programming strategies, and how to maximize results with minimal equipment for strength and conditioning anywhere.
Master the Cross Connect Copenhagen Plank, an advanced core exercise that combines lateral stability with dynamic cross-pattern movement to improve athletic performance and functional strength. This challenging variation of the traditional Copenhagen plank targets your hip adductors, obliques, and deep core muscles while simulating natural gait mechanics for better movement quality. Learn proper technique, programming guidelines, and key benefits of this minimal-equipment exercise that transforms how your body moves both in training and daily life.
Master the lateral shuffle band pallof hold, an advanced core stability exercise that combines anti-rotation strength with dynamic lateral movement patterns essential for athletic performance. This progression of the traditional pallof press challenges athletes to maintain rigid torso positioning while performing shuffling movements, making it invaluable for rotational sports like baseball, tennis, and golf. Learn the proper setup, execution technique, and programming strategies to integrate this functional exercise into your training routine for improved core strength and enhanced athletic movement capacity.
Discover the Bird Dog IYTW Complex, a revolutionary exercise that combines shoulder stability training with hip strengthening in one powerful movement. This functional training technique challenges your balance while targeting the posterior deltoids, scapular stabilizers, and core muscles, making it perfect for athletes in baseball, tennis, and swimming who need integrated strength and injury prevention. Learn proper form, programming guidelines, and why this corrective exercise should be your go-to choice for building real-world stability and movement quality.