After undergoing a hip replacement surgery and another surgery on my other hip, it goes without saying I’ve had to adjust how I train. But let me just say, I am so glad I went through with these procedures. The pain is worth it, I promise.

“Pull your lats in” to “slow down” are two of five cues that can make an incredible difference in the execution and lockout of your deadlift.

The Whethams team up on camera again to bring another technical breakdown of a fundamental Kettlebell movement.

Driggers shares another nugget of wisdom…this time about locking out.

Begin by facing away from a low pulley cable with a single “D” handle or triceps rope.

I am posting this more for the picture than anything else.

Mike Robertson demonstrates the difference between hip mobility and lower back mobility.

Probably not performed by actual sumo wrestlers.

The get up will bring out everyone’s weak points; it’s a great assessment tool and corrective movement and also one of the greatest full body strength exercises.

The Spider Bar combines the benefits of a cambered bar and a safety squat bar.

This is another great exercise to do with limited equipment or with beginner athletes.

This is an old favorite from high school.

This is a very simple warm-up exercise and I’m probably sure that you’ve seen your mom, wife or grandmother do.

Hook a mini band up to the power rack as shown so that it spans across the bottom of the power rack.

This is pretty easy but a tremendous exercise to do for hip mobility.

To do a fire hydrant, get on your knees and hands.

Exercise should be done by grabbing a db and resting it on the quad as far away from the hip joint as possible.

This exercise was recently done by Dave for higher reps (15 reps) and done as a lactic acid tolerance workout, which is code in Dave’s world for getting a big pump.

This exercise has been used for years, but many have forgotten about it.

Locked onto the top of a flat bench with a guard (between legs) position.

Ensure tension on strap at start

Hamstrings, Glutes, Erectors

This one is as old school as you can get.

This exercise is designed to work the glutes, quads, and hamstrings while keeping the stress off the lower back.

This movement is great for so many reason I am not sure where to begin.

The sumo pin pull is not often used, but I have seen it done before. The

This movement is performed the same as the regular box squat except you will be using the Safety Squat Bar.

This is performed the same way as the good morning.

This is a great devise to help those who have a hard time keeping their back arch when coming off the box while box squatting.

The cambered squat bar is an excellent variation to a straight bar for several reasons.

This is a great bar for bigger guys like Mike (see picture).

The buffalo bar is a specially made bar that has a slight camber to it.

Then I thought about the genius of this exercise.

Take two bands and loop them around the bottom of the power rack.

This is a special exercise I use to teach the hips to fire while keeping the back arched.

Great for developing power in the upper body and hips.

Ask any powerlifter what his most important joint is, and he’ll promptly answer “the hips.” The hips provide strength and stability in all three lifts. If you’re weak at the hips, you’re not going to do much on the platform. The same goes for all other athletes. The posterior chain is crucial for athletic success.