squat

There are some movements so foundational to your life that you might not think much of how you do them. Taking a walk, bending down to pick up something up off the ground, or stepping up onto a flight of stairs—all of these activities likely became rote to you a long time ago. But once you put...

No one talks about their one rep max for a dumbbell bench press and row. And why would they? Because boosting unilateral strength numbers is unheard of. If you ask a lifter how much they squat, bench, and deadlift, those numbers roll off the tongue. Ask them how long they have been married and...

By Bret Contreras There are three certainties in life: death, taxes, and some meathead on Facebook advising a lifter to “just squat” when he sees a picture or video of a woman performing a glute exercise he isn’t familiar with. I refer to these meatheads as “just squat” bros. Is their advice...

Over the past few weeks I’ve heard the “Magic 30%” number tossed around on two different occasions in terms of the training load that maximizes power production, so I figured it was time to write an article on this topic. The theory is that we should train athletes with explosive movements at...

YOU HAVE TO WORK TO KNOW WHAT WORKS Most lifters float aimlessly in and out of gyms without a plan, goal, or strategy. Most haven’t experimented nearly enough with their training in order to have the slightest clue as to what works best for them. They stick to the same routine year round...

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...

HERE'S WHAT YOU NEED TO KNOW... There is no "best training program" for everyone. What works great for others in the gym may work terribly for you. Likewise, what has worked very well for you may not do jack for someone else. You must develop the confidence to abandon the training programs that...

Silly weekend warriors. Everybody knows that squats are superior to leg presses right? They're harder to do, require more coordination, and just rate higher on the exercise badass scale than something that resembles a plate-loaded La-Z-Boy recliner. Don't these douchebags read Testosterone ...

Here are 7 reasons why you should squat deep: 1. SQUATTING DEEP INCREASES GLUTE ACTIVITY In 2002, Caterisano et al. investigated squat depth and EMG activity of the quads, hams, and glutes. While quad and ham activity didn't change, glute max activity increased with increasing depth. I should...

The gym can be an intimidating place. Besides the grunting and the weights dropping, there is a secret code of conduct that is totally foreign to any newcomer on what to do and not to do. These rules of etiquette aren’t just for newbies! I see a lot of “veterans” who completely disregard them...

The leg press gets a lot of love and hate. On the advantage side is the fixed range of motion, and your stable trunk takes core stability out of the equation. These two factors allow lifters to move massive weights. The fixed ROM and increased stability are a godsend for lifters who suffer from...

There is no more feared word in the gym vernacular than Rear Foot Elevated Split Squat (RFESS). The mere mention of it on the gym floor brings dirty looks from gymgoers and horror stories of taking the stairs after RFESS day. Neither is pretty, and it is best to speak this word with soft tones...

There are not many more satisfying things in the gym than pulling a heavy barbell deadlift from the floor. It’s you versus the barbell, and you win. The regular barbell deadlift is not the greatest exercise to build muscle due to a lack of eccentric contraction, but it sets the table for muscle...

Today we’re going to continue our series on low back pain during the squat by applying a novel concept to help us understand WHY back pain occurs. Physical Therapist Gray Cook (author of the book Movement and creator of the FMS screen) along with strength coach Mike Boyle coined the...

What Is the Smolov Squat Program? The Smolov Squat Program, often shortened to “Smolov,” is a 13-week weightlifting program designed to increase your squat strength. It was named after its creator and “Russian Master of Sport,” Sergey Smolov, who reportedly used its principles to train the...

Squats rule! I’m pretty sure I have mentioned that squats were my favorite exercise before, but oh well, let me do it again – Squats are my favorite exercise! Alright, now that’s out of the way, and seeing as how I’m weirdly excited about squatting right now, I figured it would be a good time...

written by JAMES CLEAR STRENGTH TRAINING Ilove squats — and you should too. Squats have made me a better athlete. Squats have made me stronger, leaner, and more explosive. Squats have made me more mentally tough and more resistant to injury. Given all of those benefits, you may be wondering...

If you have a rack, bar, and plates, then you have the tools necessary to train. These two full-body programs can help you achieve personal fitness success. Over the last several years, there has been a movement in the fitness world – training at home. Home gym equipment has been a big hit and...

There are some exercises and machines lifters sometimes discount as legitimate strength- and mass-gaining movements. Smith machine squats sometimes fall into this dubious category by many hardcore ironheads. To most, barbell squats will always be the king of the squats as they build the most...

Beyond Biceps Build Legs With This Bar Beyond Biceps Build Legs With This Bar 4 Effective Lower-Body Exercises It’s not just for curls. Use the EZ-bar for classic leg exercises and set fire to your quads, hams, and glutes. Here’s how. Every gym has an EZ-curl bar 21, and it’s not just for arm...