Summary The pushup is a great bodyweight exercise that hits not only your arms and chest but also gets a burn going in your core, not to mention the fact that you can perform it …
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A Guide to Powerlifting for Unconventional Trainers
What is Powerlifting? It’s similar to Olympic lifting in that a competitor gets three attempts to lift a maximal weight, but instead of the snatch and clean and jerk, powerlifting uses the squat, bench press, …
Mach 10 Workout: Handstand Skill Practice
Your 10-minute workouts don’t always have to be about high intensity conditioning! If you’re looking to practice a skill, give this simple 10-minute Handstand workout a shot. Partner up or use a wall to work …
Form at a Glance: Bodyweight Turkish Get Up
The Bodyweight Turkish Get Up (TGU) isn’t just an excellent preparation drill for the Kettlebell TGU, it’s also a great full body strength and conditioning drill by itself. One of the key movements during the …
4 Rules to Recovering From Your Exercise Injury
As an athlete or active individual, many of us are not fortunate enough to avoid The Piper that looms around, waiting for the chance to catch up to us one day and demand our payment for …
Suspension Exercise: Explosive Alt 1-Leg Body Row
Summary The Explosive Alt-leg Body Row is the next variation of the body row. Not only are you working your upper back and conditioning, but the lower body is working extremely dynamically. Targeting the glutes …
Battle Rope Exercise: Anchored Squat Stance Traveling Row
Summary The Battle Rope Anchored Squat Stance Traveling Row is a challenging full body movement combining a traveling squat with an upper body row. You are sure to feel a serious burn in your quads, …
Sandbag Exercise: Back Hold Good Morning
Summary The Sandbag Back Hold Good Morning increases the perceived load of the implement by placing it high and directly on the structure of the body. This drill will place a high demand on hamstrings …
Barbell Exercise: Loaded Hip Extension
Summary The Barbell Loaded Hip Extension is the Barbell equivalent to the Kettlebell Swing. The Barbell Loaded Hip Extension teaches you to generate power from the core outward to the object you’re attempting to manipulate. Instead …
The 4 Key Elements to Programming Workouts for Extreme Sports
As a personal trainer and professional snowboarder, I’m a huge advocate of training throughout the year to stay in tip-top shape. Many snowboarders’ off-season training only consists of skateboarding, hiking, and early season split boarding …
Kettlebell Exercise: Crush Grip Deadlift
Summary Crush Grip Kettlebell exercises engage the chest, core, and arms in a much different way than standard kettlebell drills. It is similar to a standard deadlift, involving the hamstrings, glutes, forearm and hip muscles. But unlike a traditional …
Kettlebell Exercise: Split Stance Row
Summary Kettlebell Rows are an excellent upper-body pulling movement. When you add the Split Stance to the Kettlebell Row, it increases the amount of core work involved. Adding the split stance will increase the leverage in your …
Steel Club Exercise: 1-Hand Outside Swing
Summary The Steel Club Outside Swing loads the body asymmetrically by having you utilize one steel club and by swinging it outside of one leg. This forces the core musculature to fire off at a …
Barbell Exercise: Military Press
Summary The Barbell Military Press is the good old standard for building upper body and shoulder strength. When performing heavy military presses you will notice big gains in other lifts as well as greater strength throughout …
Barbell Exercise: Deadlift
Summary The Barbell Deadlift is a classic strength movement that should find its place in most every strength program. The barbell allows for ease of increasing loads incrementally and for the ability to incorporate loads …
Barbell Exercise: Front Squat
Summary The Barbell Front Squat is an awesome strength developing drill that places high demand not only on your legs but also your upper back, shoulders and core to maintain position. Along with all the …
Battle Rope: Double Overhead Press
Summary The Battle Rope Double Overhead Press puts a unique spin on the good old standard for building upper body and shoulder strength. By using a neutral grip, the battle ropes puts the shoulder in a better …
Steel Mace Exercise: Pendulum Clean
Summary The Steel Mace Pendulum Clean provides an unique challenge in that it tests stability of the shoulder through loaded internal and external rotation with a fixed elbow position while under the load of a …
Steel Mace Exercise: 2-Hand Deadlift
Summary The Steel Mace 2-Hand Deadlift works through the hinge movement pattern but the focus of the movement is really the ability to stabilize the shoulders through the range of motion. This requires a dynamic …
Suspension Exercise: Assisted Single Leg Hinge
Summary The Battle Ring Assisted Single Leg Hinge is a great assistance drill for anyone wanting to learn a strong single leg deadlift movement pattern. The rings allow for some assistance but their unstable nature …
Battle Rope Exercise: Double Circular Pull Wave
Summary The Battle Rope Double Circular Pull Wave focuses on stabilizing the body after a full-body dynamic pull that simulates many other clean movements. Exercise Steps Step 1: Stand at the ends of and outstretched …
Bodyweight Exercise: Pull Plank Knee
Summary This full-body exercise is a great alternative to engage the pulling musculature if there is no equipment available as all you need is some floor space. Exercise Steps Step 1: Start in a kneeling …
Battle Ropes Hinged Pulse
Summary The Battle Rope Hinged Pulse is built off of a static hinged position and utilizes short and sharp pulsing pulls with the arms to generate small but consistent waves through the duration of the …
Battle Rope Exercise: Alternating Wave Squat
Summary The Battle Rope Alternating Wave Squat takes the basic alternating wave and the bodyweight squat to a new level by combining them to challenge timing, balance and conditioning. This drill is best used for …
Steel Club Exercise: Staggered Front Hold Good Morning
Summary The Steel Club Staggered Good Morning adds two variables to the bodyweight Good Morning drill. First is a staggered stance which biases the load onto one leg. This provides perspective on any asymmetry that …
Steel Mace Exercise: Curl Grip Squat
Summary The Steel Mace Curl Grip Squat is a seemingly innocent exercise that offers the ability for just about anyone to gain stability and strength of the shoulder girdle and core. With one hand near …
Sandbag Exercise: 2-Hand Half Snatch
Summary The Sandbag 2-Hand Snatch is a powerful exercise. The snatch builds explosive lower and upper body pulling power while simultaneously builds powerful, strong and flexible shoulders. A must for any athlete. Not only does it …
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