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Eccentric Isometric Trap Bar Deadlifts for Strength and Size

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Eccentric Isometric Trap Bar Deadlifts for Strength and Size

Looking for a simple yet highly effective trap bar deadlift variation?  Try this eccentric isometric deadlift as demonstrated by NFL superstar DeAngelo Hall. Not only will you build massive legs but your upper traps, lats and back will get jacked.

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The Best Way To Perform Bulgarian Squats

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The Best Way To Perform Bulgarian Squats

Many lifters find traditional Bulgarian squats awkward and uncomfortable.  Oftentimes that’s because the back foot rests against the top of the bench, which can feel quite uncomfortable.  Performing them like this alleviates this issue.

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Offset Dumbbell Training for Strength, Size, and Function

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Offset Dumbbell Training for Strength, Size, and Function

If you're looking for a unique training method that crushes the core while also blasting the larger muscles of the body try this offset dumbbell protocol.  As an added bonus it does wonders for cleaning up form and technique.

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Master Your Jump Mechanics with Deconstructed Box Jumps

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Master Your Jump Mechanics with Deconstructed Box Jumps

This deconstructed box jump with a reverse depth drop is highly effective for teaching athletes proper jumping mechanics as well as landing mechanics.  It also helps improve sprint performance as demonstrated by DeAngelo Hall.

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Blast Your Core and Legs with This Unique Goblet Squat

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Blast Your Core and Legs with This Unique Goblet Squat

The single arm front-racked squat also known as the single arm goblet squat is one of my favorite squat variations for teaching intense core activation in conjunction with the squat pattern.  Add this tweak to make it even better.

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A New Way To Squat with The Makeshift Safety Bar

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A New Way To Squat with The Makeshift Safety Bar

By using wrists straps you can actually create your own makeshift safety squat bar that in many ways is superior to standard safety bars.  In fact there are multiple reasons why lifters should incorporate these into their training routines

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Build Massive Legs with Trap Bar Bulgarian Squats

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Build Massive Legs with Trap Bar Bulgarian Squats

Although the trap bar can be can be used for squats, deadlifts, chest presses, overhead presses, bent over rows, pullups, squat jumps, and even lunges, Bulgarian Squats are one of the most brutal variations that crush the entire lower body.  

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Master Your Lower Body Mechanics with This Lunge

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Master Your Lower Body Mechanics with This Lunge

If you're looking for a method to improve your lower body mechanics try this eccentric isometric lunge as shown here by NFL superstar DeAngelo Hall.  The impact this has on running mechanics and athletic performance is significant. 

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Combine These Squats for Ultimate Leg Development

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Combine These Squats for Ultimate Leg Development

The goblet squat is a great lower body exercise but oftentimes the upper body ends up being the limiting factor.  As a result the lower body doesn’t always get taxed as intensely.  Here's a simple solution.

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Fix Your Lunge With The Anti-Sliding Split Squat

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Fix Your Lunge With The Anti-Sliding Split Squat

The anti-sliding lunge is a quick and incredibly effective method for cleaning up your lunge and split squat mechanics literally within seconds.  In fact, there are 5 reasons why this lunge is so effective not to mention the strength benefits.

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Squat-Stance Deadlifts for Strength, Size, and Performance

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Squat-Stance Deadlifts for Strength, Size, and Performance

The squat-stance deadlift is my go-to deadlift variation not only for my pro and collegiate athletes but also for my bodybuilders, powerlifters, and general populations clients.  That's because it's ideal for strength, size, and performance. 

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Use The Zercher Lunge For Lower Body Strength

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Use The Zercher Lunge For Lower Body Strength

If you’re looking for a unique lower body variation to clean up your lunge and split squat mechanics then you’ll want to give this Zercher Lunge a try. There are several unique components that make this so effective for targeting the lower body and core.

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Master The Single Leg RDL & Hip Hinge

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Master The Single Leg RDL & Hip Hinge

Mastering the single leg hip hinge is pivotal for maximizing athletic performance, muscle function, and movement mechanics. Unfortunately, it’s one of the most butchered movement patterns with many trainers, athletes and coaches performing it wrong.  

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Blast Your Glutes with This Unique Lunge & RDL Combo

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Blast Your Glutes with This Unique Lunge & RDL Combo

The lunge and the single leg RDL are two of my favorite exercises for crushing the posterior chain and improving movement mechanics. Here’s a glute blaster that combines the best elements of the lunge and single leg RDL into one glute thrasher.

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Lunges with Makeshift Safety Squat Bar

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Lunges with Makeshift Safety Squat Bar

Besides being very effective for performing standard squats, this makeshift safety bar setup is very conducive for performing barbell lunges.  Not only will it improve your lunge mechanics but your entire lower body will get crushed from this. 

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Leg Training with Barbell Bulgarian Hack Squats & Lunges

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Leg Training with Barbell Bulgarian Hack Squats & Lunges

Over the past several months I’ve showcased several variations of the barbell hack lunge and split squat describing why it’s such an effective lower body lunge movement. Fortunately the same principles can be applied to the Bulgarian squat

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