The hack squat and leg press are two of my favorite lower-body exercises for building the legs. In fact, I program both of these exercises more than back squats
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.
Build Strength and Mobility with Cossack Squats
The Cossack squat is a squat variation that is severely underappreciated. Unlike traditional squats, which move through the sagittal plane, the Cossack squat is
I Don’t Barbell Bench Press, Here’s How I Grow My Chest
The barbell bench press is a staple in most lifter's programs and for good reason. It's an awesome exercise for building horizontal pressing strength and
Alternating Dumbbell Bench Press, Why They’re Great for Strength/Mobility
The alternating dumbbell bench press is a seriously slept-on bench press variation. This exercise is similar to a traditional dumbbell press, but you'll only be
How To Choose Between Sumo and Conventional Deadlifts
The sumo versus conventional deadlift debate rages on across all platforms of social media. Both deadlift styles are popular among powerlifters, recreational
Dips Are a Cheat Code to Triceps Growth, Here’s How To Do Them
Dips are awesome, and they should be a staple in most lifters' programs or at least performed every once in a while in training blocks. They not only blow your
If You’re New to Working Out, Here’s How to Think of the Squat Vs Deadlift
The squat and deadlift are both pinnacle movements in nearly every exercise program. Whether you're performing barbell back squats and deadlifts or variants of
Bench Press Comparison: Flat Vs Incline Vs Decline (2025)
Every barbell bench press variation has a special place in my heart. I feel like I remember an exact moment in time when I was equally obsessed with the
The 5 Ways I’ve Improved My Ankle Mobility for Deep Squats
There are a ton of ways to approach the topic of improving ankle mobility for squats. From a coaching perspective, I've found that it's always most productive
The Barbell Good Morning Is Great for Building the Glutes and Erectors
The barbell good morning is often underutilized in the gym when it comes to building the posterior chain. I'll often use good morning — most often with a safety
4 Dumbbell Bench Press Mistakes to Avoid and How to Fix Them
The dumbbell bench press is one of the most popular exercises for building pressing strength and building mass on your pecs. This is why it's an exercise that
5 Romanian Deadlift (RDL) Benefits | Why Everyone Needs Them
The Romanian deadlift (RDL) is an awesome exercise that nearly every lifter and athlete can benefit from. This exercise can do wonders for improving your
6 Foolproof Ways to Break Through Stubborn Deadlift Plateaus
The deadlift is an incredibly simple yet complex exercise all at the same time. What I mean by this is that the act of deadlfiting is seemingly simple, however,
How To Bias the Glutes and Quads With Walking Lunges
I love the walking lunge. It's one of my favorite lower-body exercises for packing on mass and building strength. To be quite honest, I usually have more leg
Master the Pull-Up In 4 Easy Steps, Beginner-Friendly Guide
The pull-up is an upper body right of passage. Few lifters can't remember the first time they ever performed a pull-up, especially if it was a milestone they
8 Deadlift Variations Every Lifter Should Know and Use
You can perform many different deadlift variations to make progress in the gym. I routinely rotate and program different deadlift variations depending on my
Pendulum Squat Guide (2024) | Form, Muscles Worked, and Foot Placement
Step 1: Establish Your Foot Position To perform traditional pendulum squats, you're going to want to establish a foot position that feels comfortable for you
7 Reasons Why the Conventional Deadlift Is My Favorite Exercise
The deadlift is an awesome exercise that everyone can benefit from. Much like the squat, the deadlift can have a lot of positive carryover to all walks of life
The Stiff-Leg Deadlift Will Build Python-Like Erectors
The stiff-leg deadlift, referred to by some as the straight-leg deadlift, is one of my favorite deadlift variations for multiple reasons. This is a deadlift
Copenhagen Plank Guide | How-To, Mistakes, and Variations
https://youtu.be/HFu3D0kGsJs The Copenhagen plank is an adductor exercise that I think every lifter and athlete could do more of. I love this exercise
The Single-Leg Barbell Deadlift Is Underrated, Start Doing Them More
Whether you're a strength athlete, recreational lifter, or sports athlete, it's never a bad idea to do more single-leg training. Single-leg training can have a
Should You Squat Or Deadlift First?
As a basic rule of thumb when it comes to squat and deadlift order, I typically suggest that most lifters pick and perform the exercise that they struggle most
How Many Times a Week Should You Deadlift?
If your goals are deadlift maintenance or to slowly improve your deadlift strength, then generally speaking, deadlifting once or twice a week will be a good
Lat Pulldown Vs Pull-Up | Differences, Muscles Worked, and Which Is Better
If you're trying to build your lats and upper back, then there's a good chance you're regularly performing lat pulldowns and pull-ups. Both of these exercises
