Amanda knows that it’s a deadlift, not a bouncelift! Watch her crush 230 pounds for 4 reps with impeccable control – this is how it’s done! In this demonstration, Amanda showcases the art of deadlift control, proving that it’s not just about the weight lifted but how it’s lifted. Her dedication to mastering this fundamental…
Training to perform a one-arm chin-up involves a simple two-step progression: a) Start with a mixed grip—hands placed shoulder-width apart, as demonstrated in the video below. Each session, increase the distance between your hands by one inch on each side. b) After six sessions, grab the bar with your right hand only (palm facing you)…
The low-pulley wrist roller is a great exercise for developing the forearm extensors and flexors. Just make sure to have a fire extinguisher nearby! Here’s where the wrist roller fits into our periodization plan alongside other forearm exercises: WRIST CURLS1. Seated Dumbbell2. Seated Barbell3. Incline Dumbbell4. Wrist Roller High Platform5. Ulnar Flexion6. Seated Cable7. Decline…
Many strength coaches like myself preach quality over quantity. It’s not how much you do—it’s how you do it! Squats are no exception. When it comes to squats, a full range of motion with less weight often trumps a partial range of motion with more weight. Remember: work equals force times distance. You can increase…
Here’s a rack deadlift sequence that starts with less weight lifted through a longer range of motion and ends with more weight through a shorter range of motion. It’s done in three stages: STAGE 1Set the bar right below the knees on the side supports of a power rack. Position a sturdy step or box…
Amanda and Heather show what hard work, consistency, and proper training can do. It was once a struggle for these ladies to do just one chin-up and dip, but no more! After a bout of eccentric training that ended a few weeks ago, Amanda was able to complete 4 chin-ups and Heather 7 dips. We’ve…
You’re only as strong as your weakest link. By now, you must be sick of hearing that phrase! We all know the big prime movers are at the mercy of the small stabilizer muscles. Sure, prioritize the compound, multi-joint movements like squats, deadlifts, presses, chin-ups, and rows that typically make up the “A” series of…
Correcting muscle imbalances should be a primary goal when designing strength training programs. For most individuals, a significant discrepancy exists between the shoulder internal and external rotators. Simply put, we do far too much internal rotation in daily activities—and especially during exercise—and not nearly enough external rotation. You should address that in your programs. Think…
If you want to turn back the biological clock, lift weights—it’s not just my opinion. Researchers from Tufts University ranked these controllable aging biomarkers in their book Anti-Aging, Biomarkers & Strength Training: Remarkably, all 10 markers can be improved—or maintained—through regular strength training (source). The Domino Effect William Evans, Ph.D., and Irwin H. Rosenberg, M.D….
The loss of muscle mass, strength, and function as you age can significantly increase your risk of falling [PubMed Study]. Weak muscles and brittle bones are often to blame. Contrary to popular belief, elders don’t usually fall and break their bones—more often, their bones break first, and then they fall! Weight-bearing exercise is crucial [related…