The Snatch Grip Deadlift is a Deadlift variation performed with a wide snatch-width grip, placing the athlete in a significantly lower starting position than a conventional pull. The wider hand placement increases the range of motion, demands greater hip and ankle mobility, and places a higher premium on maintaining a neutral spine from the floor….
The Anderson Squat is a squat variation performed from a dead stop out of the bottom position, with the bar resting on pins set inside a power rack at the start of each rep. Named after legendary strength athlete Paul Anderson, the movement eliminates the eccentric phase entirely. Every rep begins concentrically from a dead…
The Heel Elevated Goblet Squat is a squat variation that combines the anterior load of a Goblet Squat with a raised heel position to reduce the ankle dorsiflexion demand and shift emphasis further onto the quads. Performed holding a dumbbell or kettlebell at chest height, the heel elevation allows athletes to achieve greater squat depth…
The Zombie Squat is a Front Squat variation performed with the arms extended straight out in front of the body, no hands on the bar, no cross-arm grip, no clean grip to fall back on. The bar sits across the front deltoids entirely on its own, held in place only by the athlete maintaining an…
The Box Squat is a squat variation performed with a box or bench set behind the athlete at parallel depth, serving as a target and momentary pause point at the bottom of each rep. By breaking the eccentric-concentric cycle at the bottom of the lift, the Box Squat develops starting strength and teaches athletes to…
The Pause Front Squat is a Front Squat variation that adds a deliberate 1-3 second hold at the bottom of the squat before driving back to the top. By eliminating the stretch-shortening cycle at the bottom of the lift, the pause forces the athlete to develop true strength out of the hole with no bouncing…
The Safety Bar Squat is a barbell squat variation performed using a cambered bar with padded yokes that rest across the upper traps and shoulders. The handles angle downward in front of the body, eliminating the shoulder and wrist mobility demands of a traditional Back Squat, making it accessible to a much wider range of…
The Landmine Squat is a lower body exercise that uses a landmine attachment to create a fixed, angled bar path making it one of the most beginner-friendly squat variations available. With both hands cupped under the sleeve of the bar, the anterior load naturally encourages an upright torso, taking stress off the lower back while…
The Pause Back Squat is a variation of the traditional back squat where you deliberately pause at the bottom before standing back up. This removes momentum and forces you to stay tight, improving strength, control, and positioning out of the hole. It’s a powerful tool for building leg strength, reinforcing proper depth, and improving squat…
The Tempo Back Squat is a controlled variation of the traditional back squat that focuses on time under tension and precision. By slowing down specific phases of the lift (usually the lowering (eccentric) and/or the bottom pause) it builds strength, stability, and awareness throughout the entire range of motion. This variation is excellent for improving…