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This is something that will help you if you're struggling with leg drive, stability, or keeping your hips down on the pad!I see many lifters take a feet close "leg extension" type approach to leg drive. While that's not wrong, or bad, I do think often times it leaves things to be desiredI teach this feet out, wide style of leg drive not as the end all be all, but simply as an alternative option which I think is a lot easier for the large majority to gain an appreciation for the details of leg driveOpening your stance is like...

This is an issue many lifters struggle with! You go to press the bar and immediately your elbows want to flare out and put you in a tough position to finish the lift. We coach this head on with a two pronged attack! First we look at technique.From a technical outlook, this comes down to a lack of back tightness. Primarily the upper back. You could feel like you're loading the lats and bending the bar but what are you doing with the upper back?Do you feel like your bodyweight is on your traps? Are you using your back to...

These 2 bench press exercises are underrated and very valuable for anyone looking to get their shoulders tighter! Avoid injuries to your shouldersBoth these exercises really stress that "spread" component to the barbell. Both can be done with a wider grip to emphasis thatWide grip board press takes you out of a stacked joint position and forces you to spread the bar hard if you want good pop and force transfer off the board. We use the board to emphasize the triceps, overload the weight, and emphasize the spread even morePin press is the same way, except now its concentric...

Hard to beat these Big 3 activation drills for the bench! If you have a hard time connecting with your back, perform these and you'll have a new appreciation!Spreaded Take Out This is a double whammy because it helps you secure that spread to keep your shoulders tight, while having to use your lats to drag the band out into benching position. Can't beat it! Lights you up!Reverse Band Bench Row You're simply suspending a bar in a rack via bands. It's a phenomenal exercises for teaching you how to initiate the bench as a row, build up your back...

  The earthquake bar is an immensely beneficial tool for any lifter! However, once you have one, how can you progress your training with itI recommend starting off with low weight high reps. Don't worry about pausing here, just get into a groove and get a feel for instability training. You'll probably learn a few tricks on how to keep your back tight yourselfThe next progression would be to add pauses! This will be a challenging test. Once you add in pauses you will feel the demands for stability increase. I recommend pausing top and bottom of the range of...