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The 6 Foundational Movement Patterns

To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?

Tip: The Romanian Deadlift, Improved

The RDL is a staple lift, but not if you suck at it. Here's how to make it work for you.

Tip: A Better Way to Lunge

This walking lunge variation triggers more muscle growth while sparing your joints and lower back. Check it out.

The 6 Most Overrated Things in Fitness

What do benching, burpees, running, sit-ups, and stretching your hammies have in common? They're rituals that make people lose their damn minds. Here's why.

Tip: Master the Kettlebell Deadlift

To do a kettlebell swing correctly, first you need to be able to do perfect dumbbell or kettlebell deadlifts. Here's how.

Tip: Hip Hinge vs. Squat, Know the Difference

If you get these movement patterns mixed up, your deadlift, KB swing, and RDL will do more harm than good. Here's what you need to know.

The 4 Mandatory One-Legged Exercises

Want to get strong in the big lifts? Want to stay uninjured? Master these four unilateral exercises.

How to REALLY do a Kettlebell Swing

Most people are terrible at KB swings. They just haven't earned the right to do them yet. Here are the 4 steps you need to follow to swing like a pro.

Tip: The One Exercise You Need to Do More Often

It improves posture, shoulder health, and much more. Check it out.

Tip: Close Your Eyes During Some Exercises

This little trick really helps you tune up your mind-muscle connection. Here's how it works.

Tip: Pre-Workout Crocodile Breathing

Practice this technique and correct your dysfunctional breathing patterns. Here's how to do it.

Tip: Train at a Higher Level With Tactical Breathing

Known as box breathing in military circles, this technique can also be used by lifters to improve performance. Check it out.

5 Ways To Make Face Pulls Even Better

Everyone needs to be doing face pulls. Period. Here are five new variations that'll boost shoulder health and muscle growth.

Tip: Improve Shoulder Health With This Move

Improve your posture and your big overhead lifts with this mobility drill. Check it out.

Tip: Fix Your Adductors with this Mobility Move

Use this drill in any warm-up before squats or deadlifts. Check it out.

Fix Your Breathing, Build More Muscle

Crocodile breathing. Tactical breathing. Recovery breathing. Perform better, recover faster and de-stress with these 3 methods. Here's how.

The Top 3 Mobility Exercises for Lifters

There are tons of trendy mobility drills and correctives. But lifters need to target the hips, shoulders, and spine the most. Do these and feel awesome.

Tip: Floss Your Shoulder Pain Away

Fixing your shoulder issues can even make your upper back and triceps feel better. Here's why and how to do it.

Tip: Fix Your Jacked Up Feet

Use this neuromuscular release technique on your feet and don't be surprised when you start feeling better all over.

Tip: The Cure for Hip Tightness & Immobility

Back pain? Hip mobility issues? This quick fix is for you.

3 Trigger Point Drills For Pain Relief

Pain makes it harder to lift and stay motivated. Not getting relief? Trigger point therapy may be your solution. Here's how to do it.

Tip: Can't Do This? Then Hold Off on Bench Presses

Pass this relative strength test with flying colors before you bench press. Many people can't, even if they think they can.

Tip: The Goblet Squat Test

If you can pass this test, move to heavy barbell squats. If not, you have some work to do first.

Tip: Do 20 Reps Of This Before Benching

Do this simple exercise often to fix your posture and make your shoulders feel awesome when you go heavy.

4 Tests Every Lifter Should Be Able to Pass

You should be able to pass these tests before you hit the bench, squat, do direct arm work, or add more ab exercises. Can you?