If you're like me, I used to struggle with my bench press. My arms are long and it seemed like no matter what I tried my bench always lagged. Here's what fixed it for me! Unilateral Strength Training It is my belief, that if you're invested in training for strength on a barbell using 2 arms, it would also be advantageous to train each arm separately. There are MANY benefits which I'll describe to why you should add the Single Arm DB Bench Press to your training routine Impr

Everyone wants big arms. Most people think of the biceps when talking about arm size, but I think the triceps should be shown more love. I also believe there's some low hanging fruit on triceps training to improve your strength on your pressing. Below are 5 exercises to add to your training. Triceps are the one exception for me personally in terms of single joint exercises that I will use low rep sets on for no real reason other than it just feels right. I prefer sets of 5-6

Pull ups are one of the hardest exercises for people to improve, partly due to the fact that it's hard to use variable resistance. It's easy to add weight, but more difficult to take weight off for those who lack the ability to complete a rep. Below I'll give you concrete strategies to finally improve your pull ups! I've spent years in the sports performance world training younger athletes, many of which can't do a pull up. This forced me to find the best ways to put athletes

Many people would never consider a single arm row a primary exercise, but the potential that they yield in both size and strength makes it a fantastic exercise to spend more time and effort on, especially if you use all of the variations I discuss below I've seen so many bad takes around the single arm db row, it truly has become one of my pet peeves. Let's review the mindset I use for my rows and then we can jump into all the variations I suggest using to build your back and

Pull-ups are one of the most challenging bodyweight exercises because you can't easily adjust the resistance—you can either lift your full body weight or you can't. If you’re struggling to improve your pull-ups, the key is to practice pull-ups consistently, but that often requires some form of assistance. I’ll share a reliable and customizable method to assist your pull-ups that adapts perfectly to your current ability and helps you progress steadily. Why Pull-Ups Are So Toug

If you'd rather watch a video instead of read this blog, click HERE. The single arm dumbbell bench press is an underrated gem in the world of strength training. Unlike traditional exercises that belong to specific factions—bodybuilding, powerlifting etc—the single arm dumbbell bench press floats in its own space. It’s neither trendy nor widely popular, but it deserves a spotlight for its unique benefits and effectiveness. This is why I always say not to operate in factions.

Click HERE if you would rather watch the video version instead of reading this post. When it comes to building strength and targeting your strongest muscle fibers, traditional weight training methods sometimes fall short. In particular, exercises like the lat pulldown can be limited by momentum and the way resistance changes throughout the movement. To overcome these challenges, incorporating bands into your lat pulldown routine can transform the exercise into a powerful tool

The full ATG (ass to grass) squat has always seemed elusive. It's always seemed like only some people lucky enough to be built a certain way can actually do it. Not the case. I have taught myself at 6'3" and MANY others including youth athletes and adults how to achieve that highly revered deep ATG squat. Here are the tips and tricks for you to also become a master of the deep squat. Squatting is often misunderstood and unfairly demonized, especially by those who feel they ca

Push ups, much like pull ups can be very frustrating to master. They both share the same struggle of not easily being able to alter the weight. You can either move you bodyweight or you can't. Seems like you're just SOL if you can't but there are very smart and sustainable options to help progress to finally achieving high quality push ups. I also have a variation for the push up masters and the people that deal with shoulder issues. Enjoy! Watch the video instead on YouTube

People are often boxed in with exercises that seem to be accepted. When you start to explore the why behind the exercises you do, you may come to a conclusion that there are better ways to do something. That's exactly how I stumbled upon the Power Row. Pendlay Rows were just missing an element so I made my own version and I will outline to you why you should use it and how it will benefit you. If you’re looking to take your rowing game to the next level, the power row (A slig

I can speak for me, the overhead press was frowned upon for a long time as I was coming up in the gym and as an athlete. It was bad for me, and dangerous especially for me being a baseball player. That's what I was told anyways. But as I began my career as a strength coach, I really started to question literally everything and the overhead press is one of them. I learned the overhead press is a massive tool and it's a massive mistake to avoid it. Here's my breakdown. If you'd

This simple exercise can fix your hip pain, fix your imbalances, prep you for your squats, strengthen your unilateral strength, reinforce movement patterns and even transfer to improving your sprints and athletic movements. Highly underrated exercise and I'm sharing the tips and tricks with the level of detail I used in the performance world. These concepts and methods can and should be applied for anyone. In this post I break down the split squat isometric (ISO) hold the way

Don't ever let equipment limit your training. Most people aren't training heavy enough with dumbbells so when they switch to one of my programs it's not uncommon to come across this issue where you run out of DB weight. Not to worry, I've solved this problem myself in a couple different ways. I will share my tips and tricks below DB Loading Alternatives for when your dumbbells aren't heavy enough In this article I walk through practical alternatives for when you don't have du

This is one of the toughest exercises to learn. You can even look like you're doing it right and still not have it completely down. It's all in the hips. Sometimes you just need some internal and external cuing to help you get there. Here are 3 exercises I learned and used from the performance world to teach hundreds of people how to master the RDL. If your Romanian deadlift (RDL) feels off, the fix almost always starts at the hips. In this guide I’ll walk you through why the

Kettlebell arm bars are a deceptively simple-looking shoulder stability tool. They teach control through the shoulder, challenge grip strength, and make an excellent warm-up or rehab exercise before bench pressing or overhead pressing. There are a few common variations, and a few small technical details that separate a safe, useful rep from a sloppy one that creates more problems than it fixes. Watch the youtube version HERE. Why use kettlebell arm bars? At their core, arm ba

Quick overview Scraped or bloody shins are not a badge of honor. They usually come from an inefficient setup that forces the bar to travel around obstacles instead of through your center of mass. The Deadlift is all about positions and this article will give you some options to try if you find yourself scraping your shins. Personally I don't think the bar should be touching your shins at all. To watch the video version of this topic on Youtube CLICK HERE The problem with the