Measure what matters.
Detailed guides for measuring and improving exercise performance with data-driven insights.
10 Split Stance Unilateral Strength Exercises: Balance and Core Stability
Master 10 evidence-based split stance unilateral exercises — Bulgarian squat to reverse lunge — with limb symmetry norms, load schemes, and VBT protocols.
Anderson Squat: Dead-Stop Pure Concentric Strength
Eliminate stretch-shortening cycle with pin-start Anderson Squat for pure concentric strength. Technique, loading protocols, and VBT application.
Belt Squat Marching: Hip Conditioning and Glute Activation
Belt squat marching technique, loading, and programming for simultaneous glute activation and hip flexor conditioning without spinal loading.
Cambered Bar Squat: Deep ROM Overload Training
How the cambered bar's lowered center of gravity increases posterior chain demand at the bottom of the squat. Technique, loading, and VBT integration.
JM Press: Bench Press Lockout Tricep Specialist Builder
Strengthen bench press lockout with the JM Press developed by JM Blakley at Westside Barbell. Technique cues, loading protocols, and velocity-based programming.
Larsen Press: Pure Chest Isolation Without Leg Drive
Master the Larsen Press to eliminate leg drive, expose pressing weakness, and build pure pec and tricep strength. Technique, programming, and VBT protocols.
Meadows Row: John Meadows Single-Arm Lat Builder
Build lat thickness and pulling power with the Meadows Row landmine technique. Setup, EMG, progressions, and programming for hypertrophy and strength.
Power Shrug: Explosive Trap Development and Weightlifting Foundation
Develop explosive upper trap contraction for clean and snatch 2nd pull with power shrug programming. Velocity cues, loading norms, and transfer to
Reverse Hyper: Lower Back Decompression and Posterior Chain Builder
Science-backed guide to the reverse hyper for lumbar decompression and posterior chain development. Louie Simmons protocol, load progressions, and recovery
Snatch Grip High Pull: Explosive Upper Back and Trap Power
Master the snatch grip high pull for upper back, trap, and rear delt power. Technique cues, velocity benchmarks, programming protocols, and VBT monitoring
Z Squat: Core and Quad Combination Challenge
The Z Squat loads quads and anterior core simultaneously with a barbell in elbow crooks. Full technique, EMG rationale, programming, and VBT monitoring inside.
Earthquake Bar Training: Build Motor Control Through Instability
Master earthquake bar training with band-suspended kettlebells. Learn the neuroscience, progressions, and programming to build elite shoulder stability and