strength

Medicine ball workouts are my secret weapon when training athletes and clients. Why, you ask? It’s become one of my go-tos that always shines during any type of activities—from warmups to workouts, and everything in between. Medicine ball workouts deliver a potent blend of strength, power, and...

Squats are a cornerstone of strength training, essential for building lower body strength, muscle mass, and boosting overall athletic performance. While the traditional back squat is a staple for a reason, integrating a variety of squat variations into your routine offers significant benefits...

As we get older, speed is one of the last things we tend to focus on as it pertains to our overall health. Life becomes more about slowing down and being comfortable rather than continuing to challenge and push our bodies. Joey Greany, CSCS, shares his sprint training tips here. According to the...

The barbell overhead press is a true test of strength because nobody yells, “It’s all you, bro.” as they yank the bar from your chest. With the overhead press, you can lift it, or you can’t. Although the barbell overhead press is not the only way to improve overhead strength, it’s the one that...

Medicine ball training might sound old-school, but it’s a timeless fitness tool as versatile as it is effective. These pieces of equipment have been a staple in athletic performance training for centuries, and for good reason. They’re your ticket to explosive power, dynamic strength, and a...

In real life scenarios, chaos may not be the best option, but in the strength world, adding chaos to traditional strength exercises provides an extra challenge for you and your strength. It’s a good form of chaos. Chaos training adds instability to traditional exercises to engage the body with...

Imagine walking into your local gym and seeing someone benching not with weight plates but kettlebells hanging from resistance bands. This isn’t a circus act; it’s chaos training, a unique and innovative approach that introduces a whole new level of challenge to your workout. Chaos training...

Getting up and down from the ground and lifting weights up and down from the ground is the hardest thing physically we do. That’s why burpees suck are so difficult. But bad things happen when we lose the mobility to get up and down from the ground. That’s why training it is so important. Enter...

Love it or not, squatting is an effective way to build muscle and strength, and it’s a non-negotiable part of any serious workout routine. One squat variation that’s worth your attention is the single leg box squat. Overall box squat variations are fantastic for many reasons, but the three main...

You know what is not the only thing that will give you wings, so will lat pulldowns. Here, we are diving into the ten best lat pulldown variations to add muscle and strength to this visually appealing muscle. Whether you’re a gym newbie or a seasoned lifter, these variations target your...

You’ve probably witnessed it at the gym: someone pushing or pulling a sled, often called a prowler, up and down the floor until they collapse in a heap. If you’re unlucky, you might see someone suffer from the infamous “prowler flu, and nobody wants to clean that up. But have you heard of the...

The debate around meal timing for making gains in the gym has been raging for eons, and many people choose to chug down a protein shake following a workout to get those all-important nutrients into their system as fast as possible, but another school of thought believes that as long as you eat...

With a myriad of machines and exercise devices to choose from, those odd-shaped kettlebells in the corner of the gym may yet to have peaked your attention, but a recent review of scientific studies has confirmed the benefits of kettlebell training, to get your sweat on, could be a superior...

If time weren’t an issue and you had all the time in the world to workout, then being ripped would be easy, correct? But we don’t live in an ideal world where we have all the time to do what we want. The other side of the coin is that putting off your workout or taking as long as you want would...

Numerous exercises claim to improve core strength, often dominating social media, each asserting to be the ultimate solution for core gains. While some of these claims may be true, others are not. However, the Ab Rollout, a tried and tested exercise, stands out for its proven effectiveness...

In Olympic Weightlifting competitions, the snatch is the first lift contested. Plain and simple, it’s described as one movement to move the bar from the floor to overhead. It’s a feat of power, strength, stability, and mobility. It takes time and dedication to enhance all of these qualities that...

Walk into any gym, and you’ll undoubtedly see two types of training being performed isotonic exercises and isometric exercises. Isotonic training include classic lifts that are more commonly performed, with a concentric or “lifting” phase, and an eccentric or “lowering” phase to every rep. For...

The pushup is a strength training staple renowned for its simplicity and effectiveness. But what if you could simultaneously elevate the traditional pushup to target more muscle while improving your strength and mobility? Enter the yoga pushup, an exercise that combines the conventional pushup...

Poor posture isn’t a big deal until it is. Many strength and conditioning experts, who are much more knowledgeable than me, will tell you that poor posture is NOT a big deal, and they’re probably correct. But believe me performing exercises to improve your posture is one of those low-hanging...

Kettlebell training dates all the way back to 18th century Russia, however it still feels like yesterday that you’d be fortunate enough to find a decent set of bells at your neighborhood fitness club. That’s starting to change as kettlebells continue to increase in popularity among mainstream...