Lower Body

Sandbag Front Squats and Thrusters

Sandbag Front Squats and Thrusters

Sandbag Front Squats: I recommend you select a sandbag that will allow you to do 10-15 reps. If the sandbags are too heavy, I demonstrate a scaled version with a dumbbell in the video. In the video, I ...[Read More]

Sandbag Clean, Sandbag Clean + Press

Sandbag Clean, Sandbag Clean + Press

Watch the video, but don't get hung up on the details. The best way to learn the sandbag clean and sandbag clean + press is by grabbing the sandbag and doing it. Imagine you are in the parking lot of ...[Read More]

Anderson Squats

Anderson Squats

The Anderson Squat is named after Paul Anderson ("the godfather of powerlifting"). It trains the squat pattern (external torque). In other words, it trains the squat from above parallel to the startin ...[Read More]

Lateral & Compass Lunges

Lateral & Compass Lunges

I like to do lateral and compass lunges as part of my warm-up to "get fired up". I also like that these get me moving in more than one plane. These are internal torque both concentrically and eccentri ...[Read More]

Sandbag Tosses

Sandbag Tosses

Sandbag tosses are external torque. Grab both ends of the sandbag (watch how I do it in the video), and using internal torque (your external obliques, inner hamstrings), swing the sandbag between your ...[Read More]

Farmer’s Carry

Farmer’s Carry

You can use dumbbells, kettlebells, 43 pound water jugs or farmer’s walk handles. Use your max weight and go until you fail. Aim for 30 metres. As my StrongFit mentors say, the farmer’s carry is “one ...[Read More]

Jumps (Broad, Box, Tuck)

Jumps (Broad, Box, Tuck)

The wind up for the jump is internal torque, but the actual jump is external torque. You can jump up to a box (max height) or you can jump for max distance (broad jumps). Really go for it. If you are ...[Read More]

Hip Thrusts

Hip Thrusts

Hip thrusts will help you increase your deadlift lockout power. There are a variety of variations you can do, ranging from what I demonstrate in this video, to using a bench with a barbell. You can do ...[Read More]

Sandbag Squat

Sandbag Squat

Sandbag squats Deadlift the sandbag and lap it. Bear hug it (clasp one had around the other wrist). Using your internal torque chain (glutei max, external obliques, pecs), stand up. If it hurts your l ...[Read More]

Sandbag Carry

Sandbag Carry

To lap the sandbag, deadlift it and let it rest on your lap. Clasp one hand around the other wrist and stand up. If you are new to the sandbag carry, I suggest you start with the 60 pound bag. If you ...[Read More]

Hip Dips

Hip Dips

If you have a positive Trendelenburg sign, then I recommend you do 3 sets of 10 hip dips a day.  All you need is a wall. Take the leg that is against the wall and raise it up so that your hip and knee ...[Read More]

Dimmel Deadlifts

Dimmel Deadlifts

Dimmel deadlifts are one of my favourite exercises. They are internal torque both concentrically and eccentrically. Inhale through your nose on the eccentric and exhale through pursed lips. Dimmel dea ...[Read More]