The barbell deadlift is legendary for building raw power and a bulletproof posterior chain. But let’s be real – sometimes your lower back is barking, maybe the gym’s packed, or you just need a change-up with deadlift alternative. Over years of coaching and training, The deadlift alternative likes romanian deadlifts (RDLs), trap bar deadlifts, kettlebell […]
When I first looked up lat pulldown muscles worked, I assumed it was just a back thing—like, obviously it’s for your lats, right? Well… not the way I was doing it. Back then, every rep felt like an arm workout. My biceps were screaming, but my back? Barely anything. I figured maybe that was normal, […]
I’ve spent countless hours on the gym floor, watching folks grind through squats. Honestly? The dumbbell front squat (DB front squat) is one move I wish more beginners embraced early on. DB front squat transformed my own leg development when I was cutting my teeth, and it’s become a non-negotiable in my clients’ programs for […]
I used to think lat pulldown grip variations didn’t matter that much firstly. Wide grip? Always my go-to. Everyone said it was “best for lats,” so I just stuck with it. But then I hit a plateau. My back wasn’t growing, and the movement started feeling… off. Around that time, I stumbled across a Reddit […]
I never used to think much about the close-grip lat pull down. Honestly, I just stuck with wide grip and called it a day. I figured wider = better back, right? But then I randomly stumbled on a Reddit post where someone was asking for tips on their close-grip form. Anyway, that kinda made me […]
Hey there, lifters and athletes. Coach Mike here. Over the last decade coaching everyone from weekend warriors to competitive powerlifters, I’ve seen the squat debate ignite more gym arguments than reracking weights! Front Squat vs Back Squat: Front squats and back squats are variations of a lower body exercise that primarily works the quads, glutes, […]
At first, the kettlebell push press looked like cheating to me. I was all about strict presses—slow, controlled, no leg help. But eventually, I hit a wall. My coach said, “Use your legs,” and that’s when I gave the push press a real shot. Honestly, I figured the kettlebell push press wouldn’t do much for […]
So the kettlebell half snatch kept popping up everywhere—but no one was really explaining it. I figured I’d give it a go because, let’s be real, the full snatch was just a bit much for me at the time. It was just too harsh on my shoulders and wrists. At the time, I was stuck […]
I jumped into the kettlebell clean and press thinking it’d be pretty straightforward. Clean it up, press it overhead—easy, right? Well, not even close. From the first rep, I knew something was off. The bell felt weird in my hands. My shoulders weren’t locking in right. Left side lagged. Timing? A mess. I kept second-guessing […]
The first time I tried a kettlebell clean, I figured it’d be a breeze. Just swing the thing up, catch it, and move on, right? Nope. Not even close. After my first few sessions, my wrists were wrecked. My forearms looked like I got in a fight with a steel bat. Every clean felt more […]
Ever feel like your hamstrings are stubbornly lagging behind, no matter how many squats you do? Or maybe you train mostly at home, wondering if you can really build strong, defined legs with limited equipment? I get it. For years as a coach, I saw clients frustrated by plateauing hamstrings. Then I truly focused on dumbbells. Let […]
After coaching 500+ clients over 15 years, I’ve proven one truth: the best lat exercises boil down to vertical pulls, horizontal rows, and strategic stretches. Think pull-ups, deadlifts, rows (barbell, dumbbell, inverted), and pullovers—these aren’t just lifts; they’re your blueprint for a wider, stronger back. Why? Your lats anchor nearly every upper-body movement, from stabilizing heavy deadlifts (research shows 78% EMG activation at […]