The deadlift is a cornerstone of strength training, but many lifters struggle with sticking points—whether off the floor, in the middle, or at the lockout. This blog delves into the importance of choosing the right stance, which influences muscle recruitment and overall lift efficiency. It also outlines targeted exercises for sumo and conventional deadlifters, including floating deadlifts, block pulls, and isometric training against pins. Additionally, the blog highlights the benefits of jump training for improving explosive power. By addressing these key areas, lifters can break through plateaus and achieve a stronger, more effective deadlift.

Front squats are often overlooked, but they are one of the most effective exercises for building the foundational strength needed for a strong deadlift. By requiring the lifter to engage key muscle groups such as the core, lower back, and postural muscles, front squats directly contribute to the strength and stability required for deadlifting. In this blog, we'll explore what the front squat is, why it’s crucial for deadlift improvement, and how to perform it using various techniques.

Rack pulls are a popular exercise among lifters, particularly for those looking to improve their deadlift strength and back development. They involve lifting a barbell from an elevated position, typically using a power rack. While many athletes incorporate rack pulls into their routines, there are some significant drawbacks to consider. Personally, I have experienced these firsthand. Despite being able to rack pull 700 pounds, my true deadlift max was only 550 pounds. This discrepancy highlights the issues with rack pulls, such as the bar bending significantly and allowing for easier leverage

Years ago, a client asked me, “Hey, is there any way we can speed up the workouts? I feel like I’m in the gym for 2-3 hours at a time.” 
Now for some of us, that doesn’t seem to be the worst case scenario, but if you’ve got a family to be responsible for, it can feel like every minute of every day is accounted for. He was concerned his workouts were taking too long, so I broke down his workouts and asked him one simple question…

“Are you abiding by the prescribed rest intervals on your workout sheet?”

Spoiler alert: he was not. 

In the realm of strength training and weightlifting, there exists a fundamental concept that underlies many athletic movements, including the squat and bench press: the stretch-shortening cycle (SSC). Understanding the mechanics of this physiological phenomenon can greatly enhance your performance in the gym and help you achieve your fitness goals. In this comprehensive guide, we will delve into the intricacies of the stretch-shortening cycle, exploring its role in hypertrophy and strength gains, its impact on different types of contractions, and why it's a crucial element in exercises like the squat and bench press. So, let's begin by unraveling what exactly the stretch-shortening cycle is.

The deadlift is the ultimate test of raw strength in the realm of powerlifting and strength training. It's a lift that requires no assistance from momentum, elastic energy, or the stretch reflex that aids other compound movements like the squat and bench press. It's a single-phased movement, where you pick up a loaded barbell from the ground and stand tall, using nothing but sheer force. In this blog, we'll delve deep into the world of deadlifting, comparing two popular variations: the conventional deadlift and the sumo deadlift.

In the world of strength training, where barbells, dumbbells, and kettlebells often take center stage, a seemingly unassuming tool has been steadily gaining recognition for its incredible potential – the sandbag. Often overlooked or underrated, the sandbag has proven itself to be one of the most versatile and effective tools for building functional strength, improving hip and leg power, and enhancing explosiveness and athleticism. In this blog, we will dive deep into the benefits of sandbag training, focusing on its ability to enhance hip strength, leg power, and overall athletic performance. Additionally, we'll explore three key sandbag exercises – the sandbag carry, sandbag load, and sandbag over shoulder exercises – that showcase the undeniable impact of this undermined tool.

Training shoulders can often be a frustrating endeavor for many fitness enthusiasts. Despite putting in dedicated effort, achieving well-defined and strong shoulders can seem elusive. In this comprehensive guide, we'll explore the reasons why shoulder training can be so exasperating and provide insights into the anatomy of the shoulder muscles. We'll then delve into the top exercises targeting the anterior, medial, and posterior deltoids, followed by valuable tips on how to effectively grow bigger and stronger shoulders.

Ankle mobility refers to the range of motion available at the ankle joint. It involves the movement of the talus bone, which is situated between the tibia and fibula of the lower leg, and the calcaneus bone of the foot. Adequate ankle mobility enables the foot to move through various positions, which in turn, affects the stability, efficiency, and safety of movements like squatting.

In the world of weightlifting and strength training, the term "potentiation" holds significant importance. It refers to the phenomenon in which the body exhibits enhanced performance and strength after engaging in certain warm-up exercises or activities. This blog delves into the concept of potentiation, explaining why it occurs, its implications for workouts, and how it can be utilized to improve lifting performance and overall strength gains.