The pistol squat is one of those “party trick” fitness movements. Is it something most coaches program for their clients? No. There are simply far more bang for your buck exercises that require far less balance for the goal of gains. However, the pistol squat is a rather advanced movement. Pistol squats – What’s the […]

The push up is similar to the squat of the upper body. It’s used in nearly all physical strength and endurance tests. And it’s for good reason. They’re a great exercise. And if you want to categorize certain movements as “functional,” then I’d certainly consider the push up as one of those movements. You should […]

5 simple accessory exercises for bench press day Thinking caps on for Exercise selection 101: Bench press is an OPEN CHAIN HORIZONTAL PRESSING pattern. Primary muscles used are pectorals, as well as anterior deltoids and triceps. Lats should help stabilize. Bench press is commonly used as a main lift on “chest day.” The accessory work […]

5 squatting patterns and when to use them. If there is a single exercise that is known by most humans around the globe, inside and outside the gym, it might have to be “the squat.” But what makes a squat a squat? Answer: Think of squatting not as a single movement but a PATTERN. A […]

So you want glutes? We can thank Kim K and mainstream fitness media for glorifying zee d-d-d-dump truck. I’m sure in 10 years the pancake butt and having no curves will be in again. Rather than focusing on societal norms and standards, let’s just build a juicy butt if that’s what you want for yourself. […]

Why use a deficit? Though today’s post is specific to deadlifts, I am going to mention deficits in a general sense as well. Simply because I want you to conceptualize how you can use deficits across all your training. Pulling (deadlift) or pressing (push up) from a deficit increases the range of motion by raising […]