Front Rack (Barbell) FFE Split Squat

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The front rack barbell front foot elevated split squat is one of the most complete single leg exercises you can program — combining deficit range of motion, heavy barbell loading, and a serious trunk and upper back demand. Learn the full setup, front rack options, step-by-step technique, common mistakes, and exactly how to program it for strength or hypertrophy. Whether you’re a powerlifter, a combat sports athlete, or just want stronger legs, this is the split squat variation worth mastering.

Progressive Overload Myths: The Evidence-Based Truth Coaches Need to Know

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Progressive overload is more than adding weight to the bar. This guide breaks down seven common progressive overload myths and reveals the six real overload variables — load, volume, density, range of motion, exercise variation, and technique — that drive strength, hypertrophy, conditioning, and mobility progress. Learn how to program progressive overload correctly for beginners, intermediates, advanced lifters, and aging athletes with evidence-based coaching from THIRST Gym.

Back Elevated Band Hip Abductions

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Learn how to perform the back elevated banded hip abduction, a simple glute activation drill that teaches athletes to actually feel their hips work. This step-by-step guide from Brandon Smitley of THIRST Gym covers setup, coaching cues, common mistakes, and programming for warm-ups. Discover why this bridge-position band exercise beats standard clamshells for building real hip strength before you squat, deadlift, or compete.

In-Place Lateral Lunge With Plate Reach

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The in-place lateral lunge with plate reach is a beginner-friendly hip mobility exercise that builds frontal-plane strength, lengthens the adductors, and teaches you how to load each hip with confidence. Learn the proper stance, the plate-reach counterbalance technique, the most common mistakes to avoid, and how to program this drill as a teaching tool or pre-training warm-up. It’s a foundational lateral lunge variation for wrestlers, combat athletes, powerlifters, and anyone who wants healthier, more mobile hips.

Hatfield Reverse Lunge

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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.

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.

Sandbag Shoulder Carry

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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.

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.

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.