https://youtu.be/IWofyrgYKh4 The Zercher squat is a varaition that separates the men/women from the boys/girls! In all seriousness, though, these are fun and
Strength Training
I’ve been a strength coach for over a decade with a Masters in Sports Science and Bachelors in Exercise Science. Throughout my career, I’ve trained countless lifters and athletes to become stronger and more fit. Here are some of my favorite coaching and training lessons.
Sumo Romanian Deadlift (RDL): Why I LOVE Them for Building Muscle
https://youtu.be/oSWELjYwDkM?si=p59rca6QEfUQu4ke Don't sleep on sumo RDLs. Your hips, hamstrings, and glutes will thank you for adding more of these into
TRX vs Barbell Inverted Row: Differences and When to Use Each
https://youtu.be/v4zbFQr4LwA?si=CkzIPxSz-_HwrM85 The inverted row is a fantastic exercise for lifters at all experience levels. This exercise targets multuple
One Rep Max (1RM) Calculator for Bench Press, Squat, and Deadlift
So you want to find your estimated 1-rep max for your squat, bench press, and deadlift — it's one of the few rights of passage for getting into strength
Incline Dumbbell Curl Guide
The incline dumbbell curl is an awesome exercise for training the biceps through a lengthened position. Due to the setup and arm angle of this exercise, you can
3 Romanian Deadlift (RDL) Hacks to Improve Form
The Romanian deadlift (RDL) is one of my favorite exercises to coach. It's like the barbell deadlift; sometimes, it clicks right away for lifters, and other
Not Feeling Your Hamstrings When Doing RDLs? Here’s What To Do
Ever hit the gym to hit Romanian deadlifts, only to feel like you're not truly hitting your hamstrings? Yeah, me too. As a CSCS with a Masters in Sports
Do Back Squats Work the Hamstrings Or Just the Glutes and Quads?
I've spent countless hours in the gym coaching athletes and dissecting countless programs and exercises. The other day, one of my clients asked why we don't
Hatfield Split Squat Guide | The Most Underutilized Single-Leg Exercise
I'm going to be honest, I don't love programming and performing barbell back squats year-round. In fact, I find myself opting for other squat variations far
Full Day of Eating: 1g of Protein Per lb & Tips for Staying Lean Year Round
As a strength coach, I often tell my clients that the promised land is when you can eat intuitively to maintain your goal physique. Once you've put in the work
5 Best Exercises to Build Thicker Biceps (Strength Coach’s Tips)
Ever since I was a kid, I've wanted bigger biceps. Watching superheroes like Batman and athletes like Jerry Rice — yes, kid Jake idolized Rice not only for his
Is the Dumbbell Bench Press Better Than Barbell?
Don't press me, bro. I love the dumbbell and barbell bench press for different reasons. Each exercise has a ton of utility for accomplishing upper-body goals,
Leg Press Foot Placement for Biasing the Quads, Glutes, and Adductors
The leg press is what I consider a staple exercise when it comes to building leg strength and mass. There are countless ways to program the leg press based on
Are You Making Any of These 5 Beginner Deadlift Mistakes?
The deadlift is a seemingly simple exercise from an outsider's point of view. After all, all you're doing is picking up weight from the floor and putting it
Trap Bar Deadlift vs Barbell Deadlift | Use Them Appropriately
The trap bar deadlift versus the barbell deadlift is a fun topic to go back and forth on. Often, beginners see "deadlift" in their names and assume they're the
Close-Grip Bench Press Guide (2024) | How To, Benefits, and Muscles
The close-grip bench press is one of my favorite pressing variations when my lockout is struggling or I just need a break from the traditional barbell bench.
4 Underappreciated Deficit Deadlift Benefits, Why You Need Them
In my coaching opinion, deficit deadlifts are one of the best deadlift variations for creating positive carryover to your traditional deadlift. I use variation
Why and How the Deficit Deadlift Can Sky Rocket Your Max
How-To Deficit Deadlifts Quick Explainer Set up something to stand on and elevate your feet from the floor. Generally, I aim to do deficit deadlifts from a
6 Underappreciated Benefits of Trap Bar Deadlifts
The trap bar deadlift is awesome for so many reasons. Whether you're a beginner, powerlifter, or sports athlete, you can benefit from doing more trap bar
How to Use Supersets for Muscle Growth (Benefits and Drawbacks)
Supersets are a common set and rep scheme used in many programs and, like any training technique, have both benefits and drawbacks to implementing them. A
Kelso Shrugs Are the Best Trap Exercise You’re Not Doing
The Kelso shrug is an underrated exercise for building and strengthening the traps. It wasn't until recently that I started programming the Kelso shrug again
Deadlift Guide (2024) | Beginner-Friendly From a Coach Who Pulls 500+ lbs
I love the deadlift. In fact, I recently just deadlifted a 585 lb PR and followed that up with a sub 2-hour half marathon. Yeah, that's right, I love the
How to Properly Get Traps Like Bane From Batman
Big biceps and shredded abs are nice, but what about the traps? Why don't they get more love? To me, few things look more commanding on a lifter and athlete
I Never Do Crunches, Here’s How I Train and Build My Abs
Whenever someone asks me about core training there's always an undertone of surprise when I tell them I don't do crunches. In fact, I haven't done a traditional
