The glute ham roller reverse plank walk is a dynamic plank variation that builds anti-extension core strength, serratus anterior activation, and shoulder stability. Learn how to set it up, coach it, avoid common mistakes, and program it for time or distance.
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.
Linear progression stalled and not sure what to do next? Learn the three signs you’ve hit the advanced novice wall, three bridging strategies to extend your progress, and a simple decision tree for knowing when to move to intermediate strength programming.
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 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.
Wrestling strength training should change across the year. Learn how to periodize your off-season, pre-season, and in-season lifting and conditioning so you build size and strength in the summer, convert it to power in the fall, and peak for the postseason. Coach Brandon Smitley of THIRST Gym lays out the full blueprint.
The kettlebell Jefferson curl is a slow, controlled loaded-flexion exercise that builds lower back strength, spinal mobility, and multifidi control at the same time. Learn how to perform it correctly, why loaded spinal flexion isn’t the enemy for healthy lifters, and exactly how to program it as a warm-up, recovery tool, or standalone back-strengthening movement.