Measure what matters.
Detailed guides for measuring and improving exercise performance with data-driven insights.
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
The cambered bar drops your center of gravity below the bar path, spiking posterior-chain demand at the bottom. Technique, loading, and VBT cues inside.
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.
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.
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.
Reverse Hyper: Lower Back Decompression and Posterior Chain Builder
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.
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.
Glute Drive Machine: Safer and More Effective Than Barbell Hip Thrusts
Why the glute drive machine outperforms barbell hip thrusts for EMG activation, load tolerance, and programming flexibility.