The toes to bar was popularized by CrossFit but is not a new exercise by any means. This movement has been used to strengthen the core in gymnastics style forms of exercise for decades. Often this would be performed on a wooden ladder which provides back support. This either makes the exercise easier as you […]

The Bulgarian split squat is a single leg squatting variation that biases the working the leg. They can be performed with a wider front to back stance and forward leaning chest, targeting the glutes. Or in more of a traditional squat stance, with the knee passing over the toe, and hip crease sinking below the […]

To be clear, there are no core exercises specific to women. While the exercises below are NOT specific to women, they are all great ways to work the core. It’s important that we establish what “your core” is and what functionalities it has. Pinterest and fitpsos will have you thinking that your six pack is […]

Ready for 4 back squat accessory lifts? In traditional program design the back squat is considered a “main lift.” It is a compound movement requiring full body tension and recruits large muscle groups. This typically earns it a place towards the beginning of a lift. And it can set the tone and needs for the […]

Let us thank Ed Zercher, a strong man from St. Louis for this squat variation. The Zercher squat is a bilateral squatting exercise. To be clear, squatting is a movement pattern that involves ankle, knee and hip flexion, into hip and knee extension. We can then load this pattern in any way we choose. The […]

Romanian deadlift (RDL), single leg bias edition. The Romanian deadlift is a hinge movement, where the hips are the primary point of flexion and extension. It can be performed with many different variations. And with all of these variations, the following form largely remains the same: Knee(s) remains soft – not locked out, but not […]