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Exercises · 214 articles

Measure what matters.

Detailed guides for measuring and improving exercise performance with data-driven insights.

Anderson Squat: Dead-Stop Pure Concentric Strength
exercises·8 min read

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.

anderson squat·pin squat·concentric strength
Belt Squat Marching: Hip Conditioning and Glute Activation
exercises·7 min read

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.

belt squat·marching·hip conditioning
Cambered Bar Squat: Deep ROM Overload Training
exercises·8 min read

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.

cambered bar·squat·depth
JM Press: Bench Press Lockout Tricep Specialist Builder
exercises·8 min read

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.

JM press·tricep·lockout
Larsen Press: Pure Chest Isolation Without Leg Drive
exercises·8 min read

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.

larsen press·chest isolation·bench press variation
Meadows Row: John Meadows Single-Arm Lat Builder
exercises·7 min read

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.

meadows row·landmine·lat training
Power Shrug: Explosive Trap Development and Weightlifting Foundation
exercises·8 min read

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.

power shrug·explosive·trap
Reverse Hyper: Lower Back Decompression and Posterior Chain Builder
exercises·8 min read

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.

reverse hyper·lumbar decompression·lower back
Snatch Grip High Pull: Explosive Upper Back and Trap Power
exercises·8 min read

Snatch Grip High Pull: Explosive Upper Back and Trap Power

Snatch grip high pull: EMG shows 28% more upper trap activation than power cleans, plus 4 velocity zones (0.4-1.5+ m/s) for load selection.

snatch·high-pull·upper-back
Z Squat: Core and Quad Combination Challenge
exercises·8 min read

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.

z squat·core training·quad strength
Earthquake Bar Training: Build Motor Control Through Instability
exercises·8 min read

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.

earthquake bar·instability training·shoulder stability
Glute Drive Machine: Safer and More Effective Than Barbell Hip Thrusts
exercises·8 min read

Glute Drive Machine: Safer and More Effective Than Barbell Hip Thrusts

EMG data: 108-131% glute activation vs 105-125% for barbells, 24-33% lower lumbar load, plus the setup fix for a 20-30% activation drop.

glute-drive-machine·hip-thrust·glute-max