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Legs

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Make The Barbell Hack Squat Better

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Make The Barbell Hack Squat Better

The barbell hack squat is an old school bodybuilding exercise that's been around for decades.  Unfortunately it can feel quite awkward and unnatural.  Try incorporating this eccentric isometric variation to make it feel more natural.

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Improve Athletic Performance & Strength With Lower Body Circuits

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Improve Athletic Performance & Strength With Lower Body Circuits

If you want to improve athletic performance while building functional strength, stability, balance, symmetry, and alignment throughout your lower body, try these leg circuits.  I use them with my NFL athletes, general populations, and bodybuilders.

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A Unique Way To Fix Your Barbell Squat & Lunge

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A Unique Way To Fix Your Barbell Squat & Lunge

The barbell squat can be one of the most frustrating exercises to master with perfect execution.  Use this makeshift safety squat bar protocol combined with bands to maximize your form and crush your lower body with brutal intensity.

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12 Cues To Master Your Hip Hinge & RDL

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12 Cues To Master Your Hip Hinge & RDL

The hip hinge or RDL is one of the most critical movement patterns for mastering your body mechanics and muscle function.  Unfortunately most individuals perform them incorrectly.  Here are the 12 cues you'll need to maximize your form.

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The Ultimate Deadlift For The Posterior Chain

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The Ultimate Deadlift For The Posterior Chain

If you’re looking for a full body posterior chain exercise that absolutely annihilates the glutes and hamstrings, look no further than this deadlift variation. Besides crushing your backside it's also great for posture, low back, and upper back development.

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A Better Alternative For Dumbbells and Kettlebells

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A Better Alternative For Dumbbells and Kettlebells

If you’re looking for a training method that allows isolateral loading similar to that of dumbbells and kettlebells but also provides heavier overload and unique exercise variations, look no further than this isolateral trap bar method.  

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The Truth About Glute Training

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The Truth About Glute Training

There's a lot of misinformation in the fitness industry when it comes to training your glutes.  However, If you want to maximize your glute and backside development, you'll want to read this article as I lay out the key steps as well as common myths.

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The Squat & Deadlift Trick To Save Your Spine

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The Squat & Deadlift Trick To Save Your Spine

Want to crush your legs and save your spine while performing squats, deadlifts, and lunges?  Try this unique modification by employing direct resistance to your legs in conjunction with barbell loading.  It looks a bit crazy but it's highly effective.

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The Best Snatch Variation You've Never Done

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The Best Snatch Variation You've Never Done

The trap bar snatch is one of the most effective Olympic weightlifting variations I've ever used for improving hip speed and power.  As an added bonus you'll build slabs of muscle from this movement.  Here are 13 reasons why it's so effective. 

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Master Your Barbell Squat With This Advanced Technique

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Master Your Barbell Squat With This Advanced Technique

Although there are numerous methods that can help clean up squat mechanics including proper coaching and cueing, one of the most effective techniques I’ve used for enhancing squat form is the offset loading protocol.  

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Maximize Your Front Squats with Accommodating Resistance

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Maximize Your Front Squats with Accommodating Resistance

Front squats are one of the most effective lower body movements you can perform.  They also target the core and upper back.  However, adding accommodating resistance in the form of bands and chains makes them even more effective.

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The Best Hamstring Exercise You’re Not Doing

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The Best Hamstring Exercise You’re Not Doing

If you’re looking for an exercise that absolutely annihilates the hamstrings and posterior chain yet also improves lower body mechanics try this Hanging Band Pullup Leg Curl performed in both a unilateral and bilateral fashion.  

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Make The Reeves Deadlift Better With the Trap Bar

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Make The Reeves Deadlift Better With the Trap Bar

The traditional Reeves deadlift is a very effective upper back and grip exercise.  Unfortunately it also has some common pitfalls.  By using the trap bar instead of a standard barbell you eliminate these issues and gain better results.

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Trap Bar Deadlifts with Accommodating Resistance

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Trap Bar Deadlifts with Accommodating Resistance

By employing accommodating resistance in the form of bands and chains to trap bar deadlifts we can deload the weaker bottom position and overload the stronger top position. This has multiple benefits for strength, size, and performance.

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Fix Your Glute Bridges With These Unique Variations

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Fix Your Glute Bridges With These Unique Variations

Glute bridges and hip thrusters are the most popular exercises for the posterior chain.   Unfortunately most individuals perform them incorrectly as they neglect critical aspects of alignment in the lower body. Here's how to fix that.

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Increase Your Jump and Sprint Performance With This Deadlift Squat

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Increase Your Jump and Sprint Performance With This Deadlift Squat

Although there are many protocols that can be used for post activation potentiation, including heavy squats performed several minutes prior to sprinting or jumping, this trap bar deadlift variation may be even better for athletes

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Review and Analysis of The RPT Trainer

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Review and Analysis of The RPT Trainer

Recently I had the pleasure of demoing a very unique tool called the Reactive Power Trainer (RPT).  This is like BOSU ball on steroids and provides many benefits for athletic performance, strength, and movement mechanics.  

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Fix Your Squats With the Foam Roller

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Fix Your Squats With the Foam Roller

The anti-rolling foam roller squat is one of the most effective ways to clean up your squat form and crush your entire lower body.  In fact there are 10 reasons why it's so effective for enhancing lower body mechanics.

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A Better Alternative to Pistol Squats

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A Better Alternative to Pistol Squats

Pistol squats can cause joint issues and stress to connective tissue.  They're also pretty ineffective for producing strength and size gains in the lower body. Here's a better alternative using an eccentric isometric approach.

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Fix Your Lunges with The Foam Roller

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Fix Your Lunges with The Foam Roller

Here are two unique lunges using the foam roller that are sure to help clean up your lunge mechanics and help eliminate a number of common mistakes. As an added bonus you'll get amazing lower body growth and strength gains.

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