T-Nation

The Box Squat: Get It Right

When done correctly, the box squat is one of the best tools to help you perfect the standard squat. But like any exercise, if you do it poorly, it’ll leave scars. Here’s how to get it right.

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The 4 Kettlebell Exercises Every Lifter Needs

You probably fall into one of these kettlebell camps:

Camp One: You know kettlebells as those awkward, dusty things over in the corner of the gym.
Camp Two: You carry them and occasionally goblet squat with them.
Camp Three: You’re a kettlebell master whose body moves in unison with the ‘bell.

Why are most lifters still in the first two camps? Probably because many conflate strength training with power training. Strength is the ability to produce force against load. Power is the rate at which we produce that force.

Most lifters are great at prioritizing strength and building bigger muscles. But direct power training is often neglected, and kettlebells are some of the best tools to train it. So let’s skill-up on four basic exercises

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How to Deadlift: The 9 Best Coaching Tips

Last year I wrote a head to toe complete squat guide for T-Nation. I wanted to follow up with a head to toe guide for deadlifts and recruited my friend Tony Gentilcore, the deadlift Jedi to make this article the absolute best deadlift article anywhere.

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The Bikini Champion’s Leg Workout

2012 Bikini Olympia champion Nathalia Melo-Wilson collaborates on this article to dispel the silly nonsense on social media by insta-starlets peddling body weight booty building exercises. The champion bikini competitor demonstrates the heavy compound lifts she uses to build her legs.

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The Full-Body Dumbbell Workout Plan

My full-body dumbbell workout articles(part 1 and 2) were so popular during the pandemic and gym closures, T-Nation revamped and shared them again with a little updating.

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The Full-Body Dumbbell Workout Plan 2

My full-body dumbbell workout articles(part 1 and 2) were so popular during the pandemic and gym closures, T-Nation revamped and shared them again with a little updating.

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The 6 Types of Squats Every Lifter Should Master

Here’s my latest article on T-Nation, this time a collaboration with Charley Gould:

Squatting is a fundamental movement pattern, but we usually picture a barbell across the back when we think squats. There are far more options, often better suited to different lifters at different experience levels or with different goals.

Here are six squat versions every lifter should master.

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How to Squat: A Complete Head to Toe Guide

Squats are your training program’s foundation, but are you doing them right? Tour any commercial gym. You’ll see shallow, knee-caving pseudo-squats. Hint: That’s not how to squat.

To optimize muscle growth and allow a lifetime of injury-free training, you may need a few tweaks to your squat form… or you might need a complete overhaul. Here’s a bottom-up breakdown of how to set up and execute your squat.

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6 Rules for Guaranteed Bigger Calves

Much of the myth of hard-to-grow calves is that few people do the training right. Even fewer are willing to smash calves with the kind of training frequency, volume, and long-term consistency needed to make meaningful progress.

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How to Lift Forever: 6 Bulletproofing Exercises

Fix Your Scapular Movement and Hip Flexion

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