The Education of a Powerlifter
The Education of a Powerlifter

This is one of the best and most popular articles to ever be posted on the site. After you read this you will understand what it means to Live, Learn, and Pass On.

The Back-Friendly Approach to Leg Training
The Back-Friendly Approach to Leg Training

How can we create the damage and nastiness required for a productive leg workout while sparing our backs?

5 Exercises to Never Take Out of Your Program
5 Exercises to Never Take Out of Your Program

The five exercises I have chosen will not cause overuse injuries as the heavy compound movements can. In fact, if you keep them in weekly, you’ll prevent injuries.

Top-5 Exercises to Keep Your Spine Healthy
Top-5 Exercises to Keep Your Spine Healthy

Here is a list of my top-5 exercises that I use to train lats, hamstrings, abs, and glutes. These exercises not only target the intended muscles but they also give the spine ways to recover and stay healthy. For some context, I have severe disc degeneration.

6 Exercises to Strengthen the Spinal Erectors
6 Exercises to Strengthen the Spinal Erectors

This article will focus on the spinal erectors, when one needs to place a focus on them, the exercises/equipment used to strengthen them, and how the variations should be used, progressed, and changed throughout the training process.

Let's Get Awkward
Let's Get Awkward

Through the use of unconventional movements (or awkward movements), you can really force yourself to utilize better form and recruit numerous additional muscle fibers. Here are a handful of Big 3 variations you can try out.

The elitefts Scholastic Back Raise: 8 Exercises You Aren't Doing
The elitefts Scholastic Back Raise: 8 Exercises You Aren't Doing

If you have a garage gym, you want equipment that is reliable and will outlive you. That’s why elitefts equipment is the gold standard. But you’ll want equipment that’ll give you the bang for your buck. Enter the elitefts Back Raise…

Credit Card Swipe for These 5 Garage Gym Owner Gifts
Credit Card Swipe for These 5 Garage Gym Owner Gifts

Toss that budget sheet into the trash and max your credit card at elitefts.com. Alternatively: Ask Mom for her credit card.

12 Gifts to Warm the Heart of Your Anti-Social Friend
12 Gifts to Warm the Heart of Your Anti-Social Friend

There are many versions of such misanthropes around (with home gyms of their own), and while this list will make their days, months, and years, it will make any true appreciator of strength training happy.

WATCH: Blast from the Past  — How and Why to Use A GHR
WATCH: Blast from the Past — How and Why to Use A GHR

The glute ham raise has been lauded as one of the best exercises for posterior chain development for lifters and athletes of all kinds. Are you using it correctly?

WATCH: Best Secondary Movement for the Squat
WATCH: Best Secondary Movement for the Squat

This week Dave answers the question: If you could only pick one exercise as a secondary movement for squats, what would it be and why?

Troubleshooting the GHR: Are You Performing Them Correctly?
Troubleshooting the GHR: Are You Performing Them Correctly?

The glute-hamstring raise is one of the best exercises for lower body development. Don’t ruin it by making any of these three common mistakes.

16 Methods to Optimize Your Glute Ham Raise
16 Methods to Optimize Your Glute Ham Raise

We have known for years that the Glute Ham Raise (GHR) was regarded as one the best movements for the posterior chain (lower back, glutes, hamstrings and calves).

WATCH: Adjusting the Glute-Ham Raise to Optimize Your Training
WATCH: Adjusting the Glute-Ham Raise to Optimize Your Training

Don’t let a substandard equipment setup ruin your best asset for posterior chain strength.

You Need a Glute Ham Raise — Here's Why
You Need a Glute Ham Raise — Here's Why

Whichever GHR you opt for, it’s clear that this is a necessary exercise to optimize your performance.

elitefts™ Glute-ham Raise Ladders
elitefts™ Glute-ham Raise Ladders

Try this glute-ham raise variation to strengthen your entire posterior chain and provide injury prevention for your ACL.

Glute Ham Raise 21's
Glute Ham Raise 21's

The 21’s sequence isn’t just for biceps…

WATCH: How To Do A Real Glute Ham Raise
WATCH: How To Do A Real Glute Ham Raise

If your glute ham raises aren’t increasing your squat or deadlift, chances are you’re cheating. Clint gives you a few variations to try,

Elitefts™ Glute Ham Raise Variations: COG Change & 1.5 Reps
Elitefts™ Glute Ham Raise Variations: COG Change & 1.5 Reps

Two variations of the Glute Ham-Raise to increase difficulty without drastically increasing the load

Elitefts™ Glute-Ham Raise w/ Eccentric Loading
Elitefts™ Glute-Ham Raise w/ Eccentric Loading

Three Variations of Overload Eccentrics on the Elitefts™ Deluxe Glute-Ham Raise

Periodization of Glute-Ham Raise Training
Periodization of Glute-Ham Raise Training

No matter what your athletic goals, you need an in-depth understanding of this under-rated movement.

Bret Carter Launches Omaha Barbell
Bret Carter Launches Omaha Barbell

Profile of Elitefts.com™ V.I.P. Gym Omaha Barbell

If I Knew Then What I Know Now: Prehabilitation
If I Knew Then What I Know Now: Prehabilitation

Instead of rehabing, think about prehabing. It’s less painful and you certainly won’t regret it, unlike the alternative.

GHR with Band
GHR with Band

This is an old school exercise index clip that was either taken from some of the very early (now discontinued) Westside Barbell Videos or from Dave Tate’s early Westside Seminar Slideshows.

One Movement: Glute Ham Raise
One Movement: Glute Ham Raise

GHR demonstrated using the ONE movement format.

Equipment 101: GHR
Equipment 101: GHR

The more you know about your equipment, the better you can use it.

The Movement You Can't Do Without
The Movement You Can't Do Without

If you were to ask any coach, trainer or lifter “What’s the most important muscle group in sports?” The posterior chain will always come out on top.

Isolated Back Raise
Isolated Back Raise

This is a great movement for those dealing with lower back pain or have a hard time keeping their back arched while squatting and/or pulling.

Glute Ham Raise on Bosu Ball
Glute Ham Raise on Bosu Ball

This is yet another exercise that was conjured up due to lack of equipment at a commercial gym.

GHR - Glute Ham Raise
GHR - Glute Ham Raise

To do a GHR, you’ll start with your body in a horizontal position on the bench with your toes pushed into the toe plate.

Back Hyper Complex
Back Hyper Complex

Work the entire posterior chain. Lifter performs a back hyper extension and then rows the barbell to their midsection.

Goodmornings with Band on GHR
Goodmornings with Band on GHR

Place the band over your head so it is around your shoulders.

GHR Ab Crunch
GHR Ab Crunch

This is a great ab exercise. It works really well on a glute ham raise because of the curved pad, but if you can find another piece of equipment to do it on, by all means, get creative!

Unconventional Exercises Using Conventional Equipment
Unconventional Exercises Using Conventional Equipment

We don’t know the guys who run EliteFTS.com. What we do know from reading the articles and asking questions is that they have helped us become better strength students.

Sick of Your Gym; Part 5 - Getting on the P-Chain
Sick of Your Gym; Part 5 - Getting on the P-Chain

Since I started the “Sick of Your Gym” concept we have received hundreds of emails and posts in regards to the many challenges you all face when training in commercial, private and school weight rooms.

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