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 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.
Does squatting past 90 degrees really wreck your knees? We break down Joel Seedman’s 90-degree rule and chaos training against the peer-reviewed research on range of motion, instability, and joint health. Learn how fitness pseudoscience gets sold to coaches and clients — and the evidence-based principles that actually build strong, resilient athletes.
Does lifting weights make you slow? It’s one of the most damaging myths in sports. Strength training doesn’t kill speed — weakness does. Learn what the research says about strength and speed, the force-velocity curve, and how to build a program that makes athletes stronger and faster.
The glute ham roller leg curl is a simple, equipment-light way to build stronger, more resilient hamstrings without a leg curl machine. Learn how to perform this supine hamstring curl with proper hip drive, the most common mistakes to avoid, and how to program it for wrestlers, combat athletes, powerlifters, and lifters at any level.
Master the hip turn to lateral pushout, a simple but powerful change of direction drill that trains athletes to reorient their hips, stay low, and explode into an aggressive lateral push. Learn the setup, technique, coaching cues, common mistakes, and programming to build faster, more reactive athletes. A perfect addition to any warm-up, hip turn series, or speed and agility training block.