Exercise Measurement Guides
Detailed guides for measuring and improving exercise performance with data-driven insights.
10 Split Stance Unilateral Strength Exercises: Balance and Core Stability
10 exercises including Bulgarian squat, split squat, lunge variations for unilateral strength and balance.
JM Press: Bench Press Lockout Tricep Specialist Builder
Strengthen bench press lockout triceps with JM Press developed by JM Blakley at Westside Barbell.
Larsen Press: Pure Chest Bench Variation Without Leg Drive
Remove leg drive with feet-up Larsen Press to develop pure chest and shoulder pressing strength.
Meadows Row: John Meadows Single-Arm Lat Builder
Develop lat thickness and pulling power with perpendicular landmine Meadows Row.
Power Shrug: Explosive Trap Development and Weightlifting Foundation
Develop explosive upper trap contraction for clean and snatch 2nd pull improvement with power shrug programming.
Reverse Hyper: Lower Back Decompression and Posterior Chain Builder
Simultaneous lumbar decompression and posterior chain strengthening with Louie Simmons reverse hyper.
Snatch Grip High Pull: Explosive Upper Back and Trap Power
Develop explosive upper back, rear delt, and trap power with wide-grip high pull in weightlifting pattern.
Z Squat: Core and Quad Combination Challenge
Advanced squat variation with barbell in elbow crooks for extreme anterior core and quad stimulus.
Earthquake Bar Training: Boost Motor Control 200% with Instability
Maximize proprioceptive feedback and motor unit recruitment with band-suspended kettlebell earthquake bar.
Glute Drive Machine: Safer and More Effective Than Barbell Hip Thrusts
Biomechanics and programming of glute drive machine solving barbell hip thrust setup and discomfort issues.
Heavy Sled Push: Overload Training That Improves Sprint Acceleration 33%
Research-backed overload protocol using 10-15% BW sled loads to maximize horizontal force in sprint acceleration phase.
Viking Press: Shoulder-Safe Overhead Power via Landmine
Maximize overhead pressing power safely with landmine arc trajectory reducing shoulder joint stress.