Skull crushers are a tricep-focused upper body push exercise that works all three heads of the tricep, but the long head is the primary muscle worked. Skull crushers can be done using dumbbells, barbells, and resistance bands. I often program them for my clients, so read on as I share how to do them, who they’re best for, mistakes to avoid, and how to add them to your workout. How To Do Skull Crushers With Proper Form There are 3 key steps to do a skull crusher with proper technique. Set up a flat bench with a barbell. Lay on the bench with your feet on the ground. Hold the barbell with your ..read more

It is recommended to perform dynamic stretches to prepare muscles and joints before a strength training or powerlifting workout. After your workout, static or PNF stretches are better for aiding recovery and flexibility. This sequence helps optimize performance and reduce injury risk. However, stretching isn’t a one-size-fits-all approach, and you’ll want to understand the details to stretch right for your goals. I have been the victim of stretching at the wrong time or even performing the wrong type of stretches, which has hurt my performance. After reading this, check out my article about th ..read more

A home gym is best if you want convenience, privacy, and can invest $1000 to $2000 upfront. A gym membership is better for more amenities, social motivation, and is cheaper at first. I invested in a home gym and am happy with the purchases. But I still like working with clients at popular gyms, so I’ll share my perspective to help you decide if it’s worth investing in a home gym.  Don’t buy any equipment until you read this because building a home gym won’t save as much money as you think.  Are you new to health and fitness and need a gym? Check out this article about the best g ..read more

Hammer curls and bicep curls differ in grip and muscles worked. Hammer curls use a neutral grip, palms facing each other, to engage the biceps, upper arm, and forearm. Bicep curls use an underhand (supinated) grip, focusing more intensively on just the biceps. In my years of coaching and personally chasing bigger, stronger arms as a powerlifter, I've utilized both the standard bicep curl and the hammer curl. Both are performed using dumbbells and can improve your arm strength and size, but to avoid wasting time, you may only need one to hit your goals. Let's pit them head-to-head to see whi ..read more

Mastering the squat can increase your strength in the gym and lead to success in powerlifting and weightlifting competitions. But how do you progress from a beginner to an advanced squatter? Follow these 10 squat progression exercises:  Assisted Squat Stability Ball Wall Squat Bodyweight Squat To Box Goblet Squat Split Squat Bulgarian Split Squat Front Rack Squat Barbell Back Squat To Box Barbell Front Squat Barbell Back Squat I use several movement patterns with my athletes to go from a beginner level to an advanced squatter. In this article, I’ll discuss exactly how to perform each s ..read more

Adding band resistance to a barbell deadlift can help you accelerate the barbell at the mid and top of the lift and help strengthen your lockout. However, many lifters use the wrong stance and tension and miss out on maximizing their gains.  That’s why I put together this guide and discussed how to avoid the common injuries and pitfalls. As a strength and conditioning coach working with high-level athletes, I often include variable resistance training in my programming. This deadlift variation has been very successful in developing strength and speed in my athletes.  How To Do Banded ..read more

Dumbbell exercises are one of the best tools to use during a shoulder workout for growth while keeping them healthy and pain-free. Here are the 9 best exercises to add to a shoulder workout with dumbbells: Best Overall: Seated Dumbbell Shoulder Press Best for All 3 Heads: Seated Dumbbell Arnold Press Best for Muscular Imbalances: Dumbbell Upright Row Best for Front Shoulder: Dumbbell Front Raise Best Range of Motion: Dumbbell Behind The Back Lateral Raise Best for Injury Prevention: Incline Bench Dumbbell W-Raise Best for Upper Back: Seated Dumbbell Face Pull Best for Stability: Bent Over Du ..read more

If you want to build big, bodacious biceps, you have to work the short and long head of the muscle. However, most people just throw in some bicep curls and call it a day. That's why I created a list of the 8 best dumbbell bicep exercises that I use with my clients: Bicep Curls Hammer Curls Zottman Curls Spider Curls Cross Body Hammer Curls Concentration Curls Incline Dumbbell Curls Preacher Curls As a strength and conditioning coach, I ask athletes to use different bicep exercises with various grips. This helps to change muscular recruitment and target specific bicep muscle fibers. &nb ..read more

ONE-REP MAX CALCULATOR Enter how much you lifted and with how many reps to see your 1 rep maximum (1RM). Weight lifted Pounds Kilograms Repetitions CALCULATEYour Results 0 Trainer's Tip: Add your most recent personal best, opting for the lowest rep count to enhance accuracy. Remember, a higher number of reps (+8) may compromise precision. How This 1 Rep Max Calculator Works This One Rep Max (1RM) Calculator is designed for any lift and accurately estimates your max without risking a one rep test. Now, you can plan your workouts with the correct weight to propel you toward your goals, wheth ..read more

The best powerlifting diet is one that prioritizes protein intake and consuming an adequate amount of calories. Once that's in place, you'll fill in the rest with carbs and fats. Here's a macronutrient breakdown for powerlifters to aim for: Protein intake should be around 1 gram of protein per pound of body weight per day. Carbohydrate intake should be around 2-3 grams per pound of body weight per day. Fat intake should be about 0.4 to 0.7 grams per pound of body weight per day. Calorie intake can be estimated by multiplying your BMR (basal metabolic rate) by activity level. However, you don ..read more