extension

A guide to mastering and progressing the GHR, Nordic ham curl, reverse hyper, and back extension. A Powerful Posterior Chain Louie Simmons has done an excellent job promoting assistance lifts for the posterior chain over the past couple of decades, but articles describing the variations of each...

HERE'S WHAT YOU NEED TO KNOW... Despite what many coaches say, you don't get much core work from squats and deadlifts. The better you get at stabilizing the spine, the better you'll be at moving your limbs faster and more forcefully. Any athlete that needs strength or speed will benefit from...

Here’s what you need to know… Do leg presses while wearing Olympic shoes to really target the quads. Position the hands on the outside of the dumbbells when curling. It creates an insane burn in the biceps while saving the elbows and forearms. If dips hurt your shoulders, do band dips where you...

Bret_ContrerasElite Coach First, I apologize if I left out one of your favorite exercises. Don’t take it personally. I performed these experiments in my garage, and while I have one of the baddest garage gyms in Arizona, I don’t have a lot of machines. So you pec-deck folks can drop me some...

The stability ball hip extension hamstring curl is unlike any hamstring exercise you’ve ever done. Training the hamstrings is often an afterthought because the glutes and quads get most of the attention. And when the hamstrings are trained, it is usually on the hamstring curl machine where some...

There’s a movement term that Tim Anderson of Original Strength came up with: good, better, and best. Even when a movement is performed poorly, it is still “good” because all movement beats sitting on the couch. But the amount of times I’ve seen lifters make back extension mistakes throughout the...

Without a doubt, the leg extension debate is one of the most heated in the fitness industry today. Let's take a look at what the research says and apply our findings in a practical manner. The Leg Extension: Friend or Foe An Important Precursor You can hypertrophy a muscle from any sort of...

Sooner or later, you're going to tweak your back, and there's nothing you'll ever experience, perhaps shy of limb dismemberment, that'll put a stop to your training as cruelly or effectively. Of course, if you've already had some back problems, you know what we're talking about. Either way, we...

Want to increase your squat numbers & set new personal records? Check out these 5 technique tweaks that will set you up to exceed all your squatting goals! Squatting is simple; you’ve been doing it since birth, right? Sit down, stand up, rack the bar, upload the video to Instagram, receive...

Squatting is simple; you’ve been doing it since birth, right? Sit down, stand up, rack the bar, upload the video to Instagram, receive immediate gratification from each subsequent notification - yep, we’ve all been there, you get the idea. Well, what do you do if the movement starts feeling...

The Alternating Conjugate Periodization Model http://www.elitefts.com/education/training/program-design/the-alternating-conjugate-periodization-model/ The famous adage “If you fail to plan, you plan to fail” applies to strength training as it does to just about any other endeavor. Arriving to...