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…}

Building Your Glutes with Barbell Hip Thrusts

More and more women are hearing about barbell hip thrusts as a way to build their glutes without ending up with huge quadriceps. Many of us find it insanely satisfying to see our glutes transformed and feel the sheer power of pushing heavy iron with our hips. I assure you that even most guys aren’t doing the hip thrust, and when they see you crushing it they’ll be intrigued (as they try not to look). Rest assured that this exercise is not {Read More…}

Getting Big Results with Box Squats

Most people know the value of squats – a compound movement that helps to build hamstring, glute, and quadricep strength. Hopefully you’re doing them – with heavy weights – because they’re the best lower body exercise around. But box squats, when done correctly, are also valuable for general lifters. Box squats involve doing a squat with a box behind you. So what’s the difference between that and regular squats? According to powerlifter and biomechanics engineer Scott Dueball, box squats are {Read More…}

Align Yourself with Proper Squat Technique

We squat because we love squatting, but also because squats deliver outstanding results when it comes to muscle- and strength-building. Even if you can’t go deep, squats work the glutes, quads, hamstrings, calves, and your abs all at the same time. Using the correct muscles is critical when you squat or you risk a back or knee injury. Beginners need to practice the basic movement and often put the weight in their toes instead of their heels, bend over too far, etc. They need to master the {Read More…}

My Routines for Building Lower Body and Chest

Many of you are looking for new weights routines and ask what I do. To focus on the great results I’ve seen in the last few months, I wanted to share a few of the routines I’ve been doing. I change my reps, sets, weight, and exercise order frequently and change my exercises every two months. I find this keeps my muscles challenged and boredom at bay. I love starting new routines! I’ll be creating new ones in the next {Read More…}

Using Isolation Exercises to Supplement Your Routine

As you’ve no doubt heard, you can’t spot reduce any area of your body but you can focus on building strength in certain areas if needed. Strive for balance in your body – you’ll accomplish this with compound, multi-joint movements with a few isolation exercises thrown in. You may have heard that  compound movements are better when it comes to weight training. These are the exercises that use many muscle groups at once, including your abs, instead of just one {Read More…}