Barbell Front Squat with Crossed-Arm Grip (“Genie” Grip)

If you want to sculpt your quads and build lower-body strength, barbell front squats will do the job like no other strength-training exercise. But two things can stop women from doing them: (1) wrist discomfort and (2) intimidation. That’s why I suggest the barbell front squat with crossed-arm grip (or “genie” grip). Typically, you’ll see the wrist-extended clean grip used for barbell front squats (palms facing upwards). But the clean grip adds a technical, awkward dimension that beginners may not be ready for. And if you have joint or bone issues, bending your wrists backwards {Read More…}

Glute Training with Eccentric Barbell Hip Thrusts

Welcome! Obsessed with getting standout muscle definition? Subscribe to blog updates and you’ll receive my muscle-sculpting ebook – it’s FREE! The first time I tried eccentric barbell hip thrusts, I experienced an intense glute pump unlike any other. That’s no surprise, given the hypertrophic benefits of eccentric training. Eccentric barbell hip thrusts are performed by lowering the weight slowly to maintain constant tension in the glutes. With non-eccentric hip thrusts, you push up forcefully, contract the glutes hard at the top, and quickly lower the weight. This method is all {Read More…}

How To Increase Your Push-ups

Push-ups help sculpt your shoulders, pecs, and arms. Doing push-ups on your toes also builds incredible full-body strength that carries over into other lifts, injury prevention, and rocking other activities. A more subtle benefit of achieving that level of strength is confidence and pride. You achieved a difficult goal that required consistency and tenacity.  Push-ups primarily use your pectorals, triceps, and anterior and medial deltoids to push your upper body up from the floor. However, your entire body is engaged, including your core, rhomboids, quads, and glutes. So push-ups are {Read More…}