WATCH: Reverse Grip Bench Press 101
WATCH: Reverse Grip Bench Press 101
A lot of people use this bench press due to shoulder issues and its carryover to competition lift — and Janis Finkelman's numbers support that claim.
FAI and the Rehab Process: Re-Activation and Re-Alignment
FAI and the Rehab Process: Re-Activation and Re-Alignment
Following the Femoro-Acetabular Impingement diagnosis procedure and the loosening of areas of concern, the next step in rehabbing FAI is the re-activation and re-alignment stage. This may involve re-activation of the glute through hip extension, abduction, and external rotation.
Next Level Pec Training
Next Level Pec Training
An alternative title: Here are three things you can do to make your titties pop. I doubt any judge has ever said to a competitor that their chest was too large, so if you really want to wow the judges, start by working on your elbow position.
Activate and Contract Lower Abdominals for a Healthy Pelvis Position
Activate and Contract Lower Abdominals for a Healthy Pelvis Position
Do not settle on one fix and rely on it. Instead, rely on multiple exercises and this simple formula: more muscle used = more stability = more strength. Considering your lower abdominals, here are two exercises to try.
Back and Bis Workout of the Day with Decline Dumbbell Pullovers Supersetted with Farmer's Carry
Back and Bis Workout of the Day with Decline Dumbbell Pullovers Superset...
The big takeaway from this workout is that I have poor grip strength stamina. After this back and bis Workout of the Day, your forearms should be SMASHED.
Chest, Shoulder, and Triceps Workout of the Day with 30-10-30 Cable Presses
Chest, Shoulder, and Triceps Workout of the Day with 30-10-30 Cable Presses
There are only two sets here but with a significant emphasis on the eccentric on the first and last rep. Select a weight in which you can get 12-14 reps. Begin each set with a 30-second negative, followed by 10 normal tempo reps, finishing with a final 30-second negative.
An Easy Lunge Regression
An Easy Lunge Regression
Frequently, athletes understand the lunge movement but do not understand what should be moving and what is the primary goal. You can fix this by regressing the athlete and utilizing these tips to help them better understand the proper mechanics of the lunge.
5 Upper Back Basics to Build Strength and Size
5 Upper Back Basics to Build Strength and Size
Can you deadlift 600 pounds but can't budge a 225-pound stone off the floor? If you didn't know, the upper back comes into play in nearly every strongman event; therefore, a weak upper back will surely decrease your chance of winning and advancing in the sport.
Leg Workout of the Day with Cambered Bar and Ground Base Squats
Leg Workout of the Day with Cambered Bar and Ground Base Squats
If you've got lower back issues and want to up difficulty without adding pounds like I do, then this is the Workout of the Day for you. Today, the goal was to increase time under tension.
A Pro's Post-Contest Advice for a Safe Transition to the Off-Season
A Pro's Post-Contest Advice for a Safe Transition to the Off-Season
Your motivation is sky-high because you either won your competition and want to reach the next rung on the ladder, or you bombed and want the sweet taste of redemption, so you want to jump back into it. Slow down, kid, or you'll hurt yourself.
WATCH: What I'm Seeing and Why It’s Wrong: Flaring the Bench
WATCH: What I'm Seeing and Why It’s Wrong: Flaring the Bench
elitefts coach and 2019 Stronger Sports Training Success Summit speaker Julia Anto has seen far too many social media lifts with poor form — enough to start up a video series to correct lifters' form. In the second video of the series, she fixes the bench flare.
Back and Bis Workout of the Day with Banded Pullovers and Spider Crawl Superset
Back and Bis Workout of the Day with Banded Pullovers and Spider Crawl S...
Don't let those creepy eight-legged critters stop you from getting a good workout. Instead, use them as inspiration as you do spider crawls and spider curls in this workout of the day. Or pretend to smash them. Yeah, that'll work.
Start Building Aerobic Capacity for Your Sport
Start Building Aerobic Capacity for Your Sport
Science has proven time and time again that having a football player running endless 100-yard sprints isn’t the best option. In fact, it shouldn’t even be thought of as an option. Instead, use current information about energy systems to improve training.
3 Technique Fixes to Squat Like a Baby
3 Technique Fixes to Squat Like a Baby
Do you seriously call that a squat? I've seen babies squat better than you! No, seriously, I have. Babies don't know how to do the squat wrong! By the time your kids are toddling and in soccer camp, their squats start to fall apart. Here are the three things I do to correct athletes' poor squats.
Top 5 Accessory Exercises for the Squat — New for 2019
Top 5 Accessory Exercises for the Squat — New for 2019
I still stand by my original Top 5 article series, but even I can admit it needed an update. So I expanded on the list I already had. The original articles were for assistance and accessory work. This series is for accessory work only. We'll start things off this time with my 2019 accessory exercises for the squat.
Use Heavy Prowler Pushes for a Massive Leg Pump Finisher
Use Heavy Prowler Pushes for a Massive Leg Pump Finisher
2019 elitefts Strong(er) Sports Training and Success Summit presenter Joe Bennett describes the Prowler as "one of the most intelligent, brutal, effective, and underutilized tools in bodybuilding." See for yourself what else the Hypertrophy Coach has to say about the elitefts Prowler.
Leg Workout of the Day with a Goblet Squat Death Drop
Leg Workout of the Day with a Goblet Squat Death Drop
It's not all that often you can say you made up a type of exercise... but that's exactly what I did. Enter the Goblet Squat Death Drop, a Mark Dugdale Original. Or exclusive. Whichever one you prefer to call it, it doesn't matter. What does matter is that it's brutal and will complete your leg workout.
C.J. Murphy's Specialty Bar Car Show #3
C.J. Murphy's Specialty Bar Car Show #3
In my first two Specialty Bar Car Shows, I showed you a plethora of specialty bars: the elitefts Power Bar, trap bars, deadlift bars, the elitefts Rackable Cambered Squat Bar, and the Tsunami and Bandbell Bars. Now, in the grand finale, I've saved the best, most badass bar for last...
Back Workout of the Day with Rows, Pulldowns, and Pullovers
Back Workout of the Day with Rows, Pulldowns, and Pullovers
Another day, another back and bis workout. This one includes one of my favorite pulldown variations: Alternating Hammer Strength Pulldowns. You can do it from a stretched position or from a fully contracted position. Click to find out which one I chose and watch me do it in action.
The Quadruped Row Exercise for Lat Isolation Issues
The Quadruped Row Exercise for Lat Isolation Issues
Have a lat activation issue? So does elitefts athlete Joe Sullivan. After getting the green light from his physical therapist (and thinking like an athlete even though he's a self-proclaimed "dumb weightlifter"), he's working on some isolation exercises, like the quadruped row.
Leg Workout of the Day with 8x8x8 Banded Leg Extensions
Leg Workout of the Day with 8x8x8 Banded Leg Extensions
No, you're not seeing deja vu. This workout features: 1. Lying Leg Curls 2. Leg Extensions 3. Cambered Bar Squats 4. Banded Leg Extensions 5. Dumbbell Stiff-Legged Deads. Per the usual, click to see the sets, reps, equipment used for this leg workout, and find out what's super-setted.
Bodybuilding for the Powerlifter: The Hamstrings (with Sample Deadlift Routine)
Bodybuilding for the Powerlifter: The Hamstrings (with Sample Deadlift R...
In this "powerbuilding" article, we’re looking at hamstrings — a muscle group bodybuilders and strength athletes alike struggle to develop. If you’re naturally lower-body dominant, you don’t need to spend tons of time on 'em. But if you’ve got piglets instead of hammies, I don’t need to convince you to read on.
WATCH: What I'm Seeing and Why It’s Wrong: Fixing the Sumo Deadlift
WATCH: What I'm Seeing and Why It’s Wrong: Fixing the Sumo Deadlift
elitefts coach and 2019 Stronger Sports Training Success Summit speaker Julia Anto has seen far too many social media lifts with poor form — enough to start up a video series to correct lifters' form. In the first video of the series, she fixes the sumo deadlift.
Workout of the Day: Chest, Shoulders, and Triceps with Mark Dugdale
Workout of the Day: Chest, Shoulders, and Triceps with Mark Dugdale
1. Incline Bench Press 2. Banded Dumbbell Flat Bench 3. Dips with Chains and Machine Flyes 4. Shoulder Press and High Lateral Plate Raises 5. Machine Laterals 6. Rear Delt Swings and Close Grip Bench — click to see the sets, reps, and equipment I used for this chest, shoulders, and triceps workout.
Workout of the Day: Back and Bis with Mark Dugdale
Workout of the Day: Back and Bis with Mark Dugdale
1. MAG Scapula Retraction Pulldowns 2. Max Tension Hammer Strength Rows 3. Decline Banded Pullover 4. Away Facing Pulldowns 5. Isolation Curls 6. Incline Dumbbell Curls — click to see the sets, reps, and equipment I used for this back and biceps workout.
The Staggered Leg Deadlift with Dr. Eric Serrano
The Staggered Leg Deadlift with Dr. Eric Serrano
This is a great exercise to use before the leg training session begins to activate the posterior chain and wake up dormant muscles. Feedback from numerous clients, including NFL athletes, tells us that squatting and running feel much better following this specialized movement.
C.J. Murphy's Specialty Bar Car Show #2
C.J. Murphy's Specialty Bar Car Show #2
In my second Specialty Bar Car Show, I'm going to teach you everything I know about the Tsunami Bar, Bandbell Bar, and — one of my all-time favorites — Safety Squat Bars. If I haven't sold you on any of these bars, remember this...
The Best Speed Drill for High School Athletes
The Best Speed Drill for High School Athletes
Sprinting with a weighted sled has become my go-to exercise for improving an athlete’s ability to accelerate because it teaches and trains those mechanics. My athletes have consistently improved thanks to to sled sprints!
Workout of the Day: Legs with Mark Dugdale
Workout of the Day: Legs with Mark Dugdale
1. Unilateral Leg Curls 2. Cambered Bar Squats with Chains 3. Blood-flow Restriction Leg Extensions and Goblet Squats 4. Cable Pull-Through — click to see the sets, reps, and equipment I used for this leg workout so you can enjoy the same pump.
Add 100 Pounds to Your Deadlift
Add 100 Pounds to Your Deadlift
I decided to go back to powerlifting and tested out where my sumo deadlift was. The first time I went back to it, the weights were flying off the floor, and I went on to pull 800 pounds at the meet — a 100-pound increase in my deadlift. If I can do it, so can you. Read on to learn how I did it.
Equipment Feature — PRIME Fitness Squat Wedges
Equipment Feature — PRIME Fitness Squat Wedges
There is a lot of information about the science behind heel elevation during a squat. For the sake of keeping this article at a digestible length and in a language that's easy for just about every reader to understand, let's highlight a few of the key benefits of incorporating squat wedges into your training.
Stay Focused and Watch Your Back
Stay Focused and Watch Your Back
If you think you're getting a solid upper back that'll improve your bench press, deadlifts, and squats by using hard, forceful rowing exercises and lat pulldowns, think again. When you realize that, you've figured out that you need to change the way you train. Not sure what you should do? Let me explain.
C.J. Murphy's Specialty Bar Car Show #1
C.J. Murphy's Specialty Bar Car Show #1
I get a lot of questions about bars from people. As someone who loves car shows and learning more about cars, I decided to teach people about specialty bars in a similar type of format. I call it: the bar show. (Get it? Bar show? Car show? OK, fine, I'll see myself out for that pun.)
Technically, You're Weak
Technically, You're Weak
Enough of the excuses. I'm sick of hearing them. You have the energy to roll on the floor for 45 minutes before you train, take 34 selfies, and tag the gang before you leave the gym, but you can’t spend an extra 30 minutes on your back?
Belt Squat Overcoming Isometric
Belt Squat Overcoming Isometric
In an effort to accomplish the goals of both athlete preparedness and strength, power, and speed development, the Belt Squat Overcoming Isometric can be utilized effectively and specifically to an athlete's sport.
Six-Week Wave Bench Progression
Six-Week Wave Bench Progression
This month's featured program should help build confidence by benching with low rep sets with lower percentage weights and practicing higher percentage singles. Feel free to toss in some assistance work while you're at it, too.
WATCH: Equipment Feature — elitefts Squat Box
WATCH: Equipment Feature — elitefts Squat Box
Are you always on the go? Not sure when you're going to get your next box squat in? We have the perfect solution for you, and it's called the elitefts Squat Box. Not only is it lightweight, but it's incredibly versatile, with three heights in one box!
6 Lower Body Exercises to Back Up Your Bench
6 Lower Body Exercises to Back Up Your Bench
If you are a bench-only lifter, an older beat-up powerlifter, or just really need to get in some lower body training in, these six exercises will cover all three of those bases. These exercises are my workaround to hammer the lower and upper body while keeping a strong bench.
How to Squat for Strong(wo)man
How to Squat for Strong(wo)man
Even though squatting is rare in the lower levels of strong(wo)man competitions, I believe it's something we still need to work on as an accessory movement. Grab some of your elitefts specialty bars, and I'll show you the ropes.
WATCH: 8x8 Back Blast
WATCH: 8x8 Back Blast
This part of my program has got your back. Literally. This time around, we're going to focus on the back. We're gonna send it shooting off like a rocket. Blast-off!
Big Back, Big Bench
Big Back, Big Bench
While having a big back doesn't guarantee big bench PRs, the back and bench press go hand in hand. The back plays an enormous role in benching effectively — most lifters just don't know how to use their back in the lift!
Grow BIG Quads Without Lower Back Pain
Grow BIG Quads Without Lower Back Pain
Due to a few low back tweaks, while squatting 700 pounds in my early 30s, I've had to completely revamp the way I train legs. This article lays out the foundation in which I continue to stimulate quad development in the absence of big pounds.
How to Build an Athlete's Grip Strength
How to Build an Athlete's Grip Strength
I especially like it when I see an individual doing wrist curls behind the back with a barbell. I love those moments. My reaction anymore is a smile and a little shake of the head while I move on.
WATCH: How to Make Your Own Belt Squat
WATCH: How to Make Your Own Belt Squat
For only $200, you, too, can make your own belt squat. It's easy, efficient, and affordable. A win-win purchase.
WATCH: 8x8 Shoulders and Triceps
WATCH: 8x8 Shoulders and Triceps
This part of my 8x8 program will give you shoulders like boulders. We're keeping it honest with 56 total sets, 7 exercises, and 8 sets with 30 seconds of rest.
Get Bigger, Stronger, and Leaner with 1 Move
Get Bigger, Stronger, and Leaner with 1 Move
All you need is one technique: one-motion log press. That's it. No more, no less. Just that. One. Singular. Technique.
WATCH: Dave Tate's Top 5 SS Yoke Bar Movements
WATCH: Dave Tate's Top 5 SS Yoke Bar Movements
Dave Tate could list 99 movements to use with the elitefts SS Yoke Bar... but he'll just show you his top 5 instead of giving an upsell. (It's just that good of a product.)
Tempo Training Exercises for Glute Development
Tempo Training Exercises for Glute Development
If you want to work on getting a butt Sir Mix-a-Lot himself would approve of, try out some tempo training. It's perfect for re-shaping your flat rear into an ass that just won't quit.
5 Exercises to Get Your Bench Press Moving Again
5 Exercises to Get Your Bench Press Moving Again
If your bench press is rusty and you need to take it easy, try some of these lifts out. (elitefts Power Rack and dip attachments are highly recommended but not included.)
How to Program Your Back Training at The U
How to Program Your Back Training at The U
Over the past few months, some things in my back training have made a big difference — variations coaches often overlook. Considering paused reps at the chest/stomach, slow eccentrics, scap movements with a rowing motion, and handle/grip variations, back training is limitless.
Equipment Feature — PRIME Fitness RO-T8 Handles and Accessories
Equipment Feature — PRIME Fitness RO-T8 Handles and Accessories
Tired of using attachments that hurt your wrists? Sick of models that don't allow you to target load-varying positions? It's time you take notice what PRIME has to offer. In this feature, we’ll be highlighting their popular RO-T8 (“rotate”) Handles and a few of the related RO-T8 accessories.
Learn to Train X: Bench Press Warm-Up with Joe Sullivan
Learn to Train X: Bench Press Warm-Up with Joe Sullivan
You may start shaking, but don't worry. It’s just something that’s getting you ready to do what you went to the gym for — to press a bigger bench.
WATCH: 8x8 Leg Blast
WATCH: 8x8 Leg Blast
Like all portions of the 8x8 program, this leg day is going to consist of eight sets of eight reps, with a thirty-second rest in between each set. JJ, who is helping us out in this video, followed the program for six weeks and saw great results.
4 Accessories to Fix the Deadlift Lockout
4 Accessories to Fix the Deadlift Lockout
As I got stronger with pulling conventional, a funny thing happened. My weak point went from being off the floor (where it was when pulling sumo) to just below the knee. I had to go back to the drawing board and figure out what exercises would get me stronger.
Build Your Bench Press with the Chest Supported Row
Build Your Bench Press with the Chest Supported Row
When Dr. John pulls his shoulder blades in while keeping his elbows out, there is a clear depression between his shoulder blades. What I want to see in a powerlifter is more like a hump.
Kettlebells for Strongman
Kettlebells for Strongman
For the Strongman athlete, kettlebells are a great accessory after your main lifts. Here are a few of my favorites for accessory work. These exercises are best done with higher reps.
WATCH: Three Exercises to Build Bigger Traps
WATCH: Three Exercises to Build Bigger Traps
John Meadows breaks down three simple but effective exercises that are alternative movements to help build bigger trap muscles: band-pulls, a face-pull variation, and banded shrugs.
Sumo Pulls for Athletes
Sumo Pulls for Athletes
We rarely ever did “agility drills” with our athletes, and the majority of their agility scores consistently improved. I’m very confident that proper box squatting and sumo pulls were a major contributor to this. Step-by-step, here's how to program and cue them for your athletes.
WATCH: Yes to Training Triceps, No to Elbow Pain
WATCH: Yes to Training Triceps, No to Elbow Pain
Please keep in mind that if you don’t feel it, then kill it. You must feel your triceps working to make gains. If you are experiencing trouble with feeling them engage, there are a couple techniques that you can try to bring the focus back to your triceps.

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