The double kettlebell clean to push jerk is a full-body power exercise that builds triple extension, explosive hip drive, and overhead stability with just two kettlebells. Learn proper clean and push jerk technique, how it differs from the push press, how heavy to go, and how to program it for strength, power, and conditioning.
The double kettlebell clean to push press is a full-body kettlebell exercise that builds strength, power, and conditioning in one explosive movement. Learn proper technique, common mistakes, and how to program it for athletic performance or conditioning.
The tall kneeling single arm high cable row with opposite reach trains the lats, upper back, glutes, and core while teaching proper rib and pelvis alignment. Learn how to set up, perform, and program this cable exercise to improve upper body mobility and full-body control.
The tall kneeling single-arm high cable row trains your lats, anti-rotation core, and glutes in one exercise. Learn proper setup, technique, coaching cues, common mistakes, and how to program this shoulder-friendly lat pulldown alternative for athletes and lifters.
The tall kneeling single arm high band row with opposite reach builds pelvic control, rib cage motion, and upper back strength using nothing but a resistance band. Learn the setup, coaching cues, common mistakes, and programming for this beginner-friendly positional exercise. A complete guide from Brandon Smitley at THIRST Gym in Terre Haute, Indiana.
The tall kneeling single arm high band row is a beginner-friendly resistance band exercise that teaches proper rowing mechanics, core rigidity, and hip position all at once. Learn the correct setup, execution cues, common mistakes, and rep-and-set programming for young athletes and new lifters. Find out exactly where this movement fits between the half kneeling row and heavier loaded pulling variations.
Cable shrugs build thicker traps by combining constant tension with a shrug path that travels up and back, recruiting the upper and middle trapezius together in a way barbell shrugs can’t. Learn the setup, coaching cues, common mistakes, and programming guidelines for this underrated upper back accessory. Ideal for wrestlers, powerlifters, and anyone chasing real upper trap development.
The offset TRX push-up with shoulder tap is one of the most advanced push-up variations for building unilateral pressing strength, serratus anterior activation, and anti-rotation core stability. Learn the complete setup, step-by-step technique, muscles worked, common mistakes, and programming for this suspension trainer exercise. Ideal for powerlifters, combat sports athletes, and anyone ready to progress beyond the standard push-up.
The supine band straight-arm lat pullover is one of the most underrated minimal-equipment exercises for building your lats through a full range of motion while improving overhead shoulder mobility and core control. In this complete guide, THIRST Gym owner Brandon Smitley breaks down the setup, biomechanics, common mistakes, and programming so you can train your lats effectively with nothing but a resistance band. A must-read for powerlifters, combat sports athletes, swimmers, and anyone training in a home or garage gym.
The band-resisted cat-camel is a simple upgrade to the classic cat-camel that builds real thoracic mobility, recruits the serratus and core, and assists you into deeper spinal extension. Learn how to set up, perform, and program this resistance band mobility drill for powerlifters, combat sports athletes, swimmers, golfers, and anyone with a stiff upper back. Brought to you by Brandon Smitley of THIRST Gym in Terre Haute, Indiana.