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Bench press depth

Bench Press Depth – How deep? What’s Full ROM?

This article is about chest pressing, in particular flat back bench pressing and bench press depth.   How deep should you go...

5 Tips How to Fight Sarcopenia

Sarcopenia is a condition known as muscle loss. It mostly affects people who have passed their fifties, and it can decrease life...
The Bent Press 19th Century

Bent Press by Arthur Saxon, Eugen Sandow, …

The bent press is an exercise made popular by strongmen and strongwomen such as Eugen Sandow, Arthur Saxon, and Louis Cyr...

Gi BJJ Comp Training

Just spoke to a good buddy of mine who is entering a Gi BJJ comp after gaining some kilos, he asked...
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THE BIG FOUR: Kettlebell Strength Workout

If you're looking for a workout where your muscles feel like they're gonna pop at the end, this is it! Four simple...
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Unilateral Strength Workout With Kettlebells

This unilateral strength workout with kettlebells focusses on the upper-body, it leaves no muscle unworked! Hits all the deltoids, obliques, chest, and...
kettlebells for hypertrophy

Kettlebells For Hypertrophy!?

HYPERTROPHY: the enlargement of an organ or tissue from the increase in size of its cells.   Kettlebells For Hypertrophy!? Is It Possible?   Yes it's possible,...
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Kettlebell Beach Workout

4 pulling and 1 pushing exercise, the hang clean, half snatch, chin-up and pull-up are all pulling exercises. If you want...
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Kettlebell Workout NEMESIS

This workout is well suited for anyone doing GPP, but particularly well suited for Crossfitters, MMA and BJJ fighters. One workout with...

Pull up Training – Sky Is the Limit

When it comes to pull-up training there are so many different variations out there that the sky is the limit. With...

How to Deadlift Properly in Five Steps

When people talk about the “big three” gym lifts, they’re talking about the bench press, the barbell squat, and, the barbell...
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BJJ Strength And Conditioning: Hips, Ankles, Knees, Shoulders + Core

The following flexibility and strength routine/flow is great to work on the hips, core, legs, ankles, knees and shoulders, I've been...

The One Thing People Don’t Strengthen nor Care About—and How You Should

There is this one thing the majority of people don't pay attention to, don't train and/or completely neglect, but it's such...
Kettlebell Strength + Mobility Workout

Strength and Mobility with Kettlebells

Strength and Mobility with kettlebells, one tool, several goals met. The following workout I put together to meet several goals in...
4 muscle building kettlebell exercises

4 Muscle Building Kettlebell Exercises

I won't leave you in suspense, the four awesome kettlebell muscle mass building exercises I chose for this article are: Racked...
squeeze your glutes meaning

The REAL Reason You Should Squeeze Your Glutes

This article will be interesting for trainers and people that squat, especially if you experience lower-back pain or want to lift...

More Biceps and Triceps with S&C Coach Kirsten

Squat Cable Curls This is an alternative to the KB Squat Curl. If you don't have access to kettlebells but have a...
Correcting the chin up

How to Spot and Correct a Common Chin-Up Deficiency

There is a common deficiency I see with some of my athletes during the chin-up. Even though I know they're strong, I know...
Are forward lunges dangerous?

Why You Should Not Be Forward Lunging—in Place

I'm dead serious, and if you take the time to read through this, I know that by the end of this article you will agree with me. If you're experiencing knee pain when lunging you will thank me at the end of this article.
Biceps and triceps workout

Brachium Superius—MAX BICEP & TRICEP PUMP!

This awesome biceps and triceps workout Brachium Superius includes the best of the best tools to give your upper arms that amazing pump you're looking for. There is barbell, kettlebell, trx, dipping bar and pull-up bar work involved. Holding your protein shake after this workout is even going to be an effort.

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