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Athletic Performance

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10 Cable Chest Presses For Functional Mass & Strength

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10 Cable Chest Presses For Functional Mass & Strength

The standing cable chest press is one of the most functional horizontal pressing exercises there is. Unfortunately it’s oftentimes an overlooked and undervalued gem of a movement. Here are my top 10 favorite variations for building strength & size.

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The Best Trap Bar Modification

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The Best Trap Bar Modification

Combining the trap bar with accommodating resistance in the form of band assistance, band resistance, and chains produces some incredibly potent movements particularly when it comes to deadlifts, squats, hinges, lunges, and more.

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The Best Lat Pulldowns You’ve Never Done

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The Best Lat Pulldowns You’ve Never Done

The squatting lat pulldown is not only one of the most effective upper back and lat exercises for building functional strength and size but it also does wonders for cleaning up pullup and lat pulldown technique. Here’s how to perform them.

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The Coolest Strength Equipment You've Never Used

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The Coolest Strength Equipment You've Never Used

PurMotion offers some of the most unique and versatile pieces of strength training equipment in the industry. In fact, many of the exercises can’t be replicated with any other training tools. Here’s a review of some of my favorite PurMotion products.

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The Best Way to Perform Glute Bridges & Hip Thrusters

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The Best Way to Perform Glute Bridges & Hip Thrusters

Many of you know I’m a huge advocate of eccentric isometrics as they’re one of the most effective methods for improving strength, size, and muscle function. This same concept can just as easily be applied to glute bridges and hip thrusters.

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The Best Stability Ball Exercise You’ve Never Done

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The Best Stability Ball Exercise You’ve Never Done

The ball-to-the-wall overhead press is one of the most effective and safe shoulder pressing exercises there is. In many ways it’s even safer than the landmine press for overhead athletes. Here’s why it’s so effective and how to progress it.

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Make Ring Pushups and Ring Dips Better

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Make Ring Pushups and Ring Dips Better

The inside out protocol not only increases the difficulty of traditional ring pushups and dips but it also increases muscle activation, motor control, functional strength, stability, and joint health. Here’s how to perform inside out ring pushups and dips.

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The Best Pullover You’ve Never Done 

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The Best Pullover You’ve Never Done 

The kneeling pullover is one of the most unique yet effective upper body and core exercises you’ll ever attempt In fact it provides numerous elements and benefits that make it superior to many pullover variations.

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Monster Mass & Strength with Rotational Barbell Movements

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Monster Mass & Strength with Rotational Barbell Movements

If you’re looking for a unique and functional method to add strength and size to your entire upper body, the rotational barbell protocol is just what you need. As an added bonus is does wonders for cleaning up your technique and body mechanics.

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50 Best Ab Rollouts You've Never Done

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50 Best Ab Rollouts You've Never Done

Yep that’s right 50 ab rollouts you’ve never tried or even heard of. Not only will these ab rollouts crush your core but they’re guaranteed to improve your low back health, posture, spinal alignment, athletic performance, and full body strength.

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The Best Rep Range for Strength Training

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The Best Rep Range for Strength Training

A majority of training protocols recommended by mainstream magazines as well as performance coaches relies on quantity rather than quality to produce the desired training stimulus. Here's how to remedy this issue and optimize your results.

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Eccentric Accentuated Training for Legs

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Eccentric Accentuated Training for Legs

Eccentric accentuated training can be a bit tricky when applying it to lower body strength training. Here’s how to apply the bilateral assisted negative accentuated (BANA) 2:1 method to squats, split squats, and lunges for strong and massive legs.

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Combine The Trap Bar & Landmine for Functional Strength

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Combine The Trap Bar & Landmine for Functional Strength

Two of my favorite strength training tools are the landmine and the trap bar. Here's how to combine both of these awesome and versatile training tools to create some amazing full body exercises.

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Squat Form Solved

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Squat Form Solved

Want to know why extended eccentric isometrics using 90-degree squat mechanics are so effective for dialing in your squat form? Read this article but be prepared to change your mindset and thought process on what proper squat form entails.

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Functional Strength & Size with Eccentric Pullovers

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Functional Strength & Size with Eccentric Pullovers

Eccentric Overload is one of the most effective methods for inducing functional strength and size throughout the body. Fortunately this negative accentuated principle can also be applied to pullovers and straight arm pulldowns. Heres how to do it.

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Train Every Movement with Offset Angles

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Train Every Movement with Offset Angles

If you're looking for a unique training protocol that not only improves muscle activation and body mechanics but can also be applied to every movement pattern there is, you'll want to give the offset angle training method a try.

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The Best Dumbbell Squeeze Press You've Never Done

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The Best Dumbbell Squeeze Press You've Never Done

The dumbbell squeeze press is one of the most effective exercises for crushing your chest, shoulders, and triceps.  However, by applying principles of eccentric overload we can make the movement even better.  Here's how.

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Fix Your Ab Rollouts with This Technique

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Fix Your Ab Rollouts with This Technique

The ab rollout is one of the most effective movements for crushing the core.  Unfortunately, most individuals perform them incorrectly thereby negating the benefits and promoting potential injuries.  Here's how to use the bear crawl to fix that.

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One Exercise To Rule Them All

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One Exercise To Rule Them All

I frequently run into a scenario where I'm asked what exercise I would chose if I could only select one movement.  While this is a difficult choice I decided to chose an exercise that literally targets every muscle from head to toe.  So here it is. 

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Master The Windmill Side Plank for Athletic Performance

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Master The Windmill Side Plank for Athletic Performance

The windmill side plank is one of the most unique yet highly effective full body and core stabilization drills you can perform.  To master this movement you'll need some critical cues combined with  advanced variations that force perfect mechanics.

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