Ground Up Strength

Dead Bug Track (Using Posterior Pelvic Tilt)

The dead bug track¹ was conceived to to incorporate movement of the extremities while keeping the transverse abdominus and the muscles of the pelvic floor contracted.

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Romanian Deadlift (RDL)

The Romanian deadlift is a deadlift variation that is begun from the hang position rather than from the floor. This exercise was originally use by weightlifters¹ to improve performance in the competitive lifts but the RDL is not really as similar to any phase of the clean or the snatch as many believe.

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Clean and Jerk with Travis Ortmayer

Travis Ortmayer, top international strongman and owner of Athletic Nation gives a tutorial on the clean and jerk in this video.

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The Snatch Lift with Travis Ortmayer

Travis Ortmayer, top international strongman and owner of Athletic Nation gives a tutorial on the snatch lift in this video.

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Anderson Squats

Looking through the pages of GUS you’ve probably seen Anderson being used to describe squatting exercises. Way back when Paul Anderson was a major powerlifter he would deload his barbell during his squatting. The term deload, in this case, implies that the barbell is rested on the pins of a power rack or similar apparatus such that you are no longer ‘loaded’ with the barbell. Anderson used various methods, including digging holes. After deloading he would brace himself and drive into the barbell, and complete the squat.

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BASIC Progression and Bulgarian Split Squats

I am always bringing up, obsessively you might say, how there are many different ways to progress in strength training. And, in fact, how many different things we do and achieve represent progression that we don't even recognize.

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Can't Do One Pullup? Stay Positive

Countless articles have been written about pullups. MOST of those articles are assuming one has the ability to do at least a couple of pullups already. For those that can't even do one, which are MANY, well, that room is so silent you can hear a pin drop.

And when someone does speak up…it's questionable at best.

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How To Set Up the Dumbell Bench Press

Injuries and tweaks happen during dumbell bench press at two common instances. Picking the dumbells off the floor or a low rack. And during the setup.

If you get injured just picking up a heavy dumbell in preparation for a bench press then you need more than a short explanation on proper lifting. You need to get back to basics, and if I am to venture a guess, get off the machines. Strong strength trainees don't get bad injuries picking up dumbells. Strength training is supposed to prepare you to pick up heavy things.

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The Crosswise Brick Exercise

When talking about lower arm and hand strength we here at GUS have referred to an exercise known as the "crosswise brick exercise". This is a fantastic exercise for strengthening the wrist and the fingers, the best part being it can be performed with a few bricks!

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The Cook Hip Lift

You may be familiar with a glute bridge, formally known as a "Supine Hip Extension" or "Supine Glute Bridge". But you probably haven't heard of the Cook Hip Lift. Named after Gray Cook, it is a great beginning gluteal activator and is meant to be used as a precursor to the glute bridge, because it solves a problem that the glute bridge does not address very well.

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Suitcase Deadlifts

The suitcase deadlift is exactly what the name suggests. Lifting a weight similar to how one lifts and holds a suitcase. So, instead of the implement being in front of the body it is to the side.

This is a great core stability exercise. Its provides rotational torque so it is an excellent anti-rotation exercise. You have to resist the rotation from the off-balanced load and keep the torso "level" or "symmetrical".

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Anderson Half Squat

Any of you that have been following my Journal here (Strength Journal) will know that I recently included the infamous 4 squat workout into my routine. This delightful little routine consists of 4 exercises, each with 4 sets (5,4,3, and 2 reps respectively).

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Single Leg Supplements

by Mike Robertson
www.RobertsonTrainingSystems.com

Originally posted at www.t-nation.com
Republished at GUS with permission of the author.

In your quest for developing legs that are bigger, stronger, and more powerful, chances are you've already read dozens of articles on the basic exercises. Any decent strength training routine will put emphasis on the big lifts like squats and deadlifts. While I'm not saying these exercises aren't important, a lot of times people forget about how crucial it is to develop balance between legs.

This article is designed to give you plenty of single-leg options to help you achieve all your strength and physique goals.

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Row Right: Get More Bang For Your Back

by Mike Robertson
www.RobertsonTrainingSystems.com

Originally posted at www.t-nation.com
Republished at GUS with permission of the author.

Big backs are way cool.

Whether it's the back of a bodybuilder like Dorian Yates or Ronnie Coleman, a powerlifter like Ed Coan, or an Olympic lifter like Pyrros Dimas, big backs are a byproduct of moving heavy iron for an extended period of time. You can't pump and cramp your way to a big back.

One of the all-time great movements to develop your back is the row. In fact, it's so good I devoted an entire article to the row and its variations in Wanna Grow? Gotta Row. While I gave some great tips on proper execution, I've come to the realization that tons of people still don't understand how to row correctly.

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Snatch Grip Deadlifts

The name snatch grip deadlifts is actually somewhat of a misnomer. It would be more accurate to simply call them Wide Grip Deadlifts to avoid confusion. The reason they are called snatch grip is that they employ the wide grip that many olympic lifters (most) employ in the Snatch Lift. But a snatch is still a snatch regardless of what grip is employed.

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Split Squats, Lunges, and Single-Leg Squats (Pistols)

Pistols: What have you done for me lately?

Romanian Versus Stiff Legged Deadlifts