Instructional Workout Videos

How TO: Use Jerkfit death grips lifting straps

Lifting straps can be essential with heavy lifts such as Deadlifts and Rows because the small muscles of the forearm used to grip the bar will never compete with the big muscles in your back you’re using in the lift. Straps allow you to make the lift while concentrating on your form without worrying about holding the bar.

JerkFit Death Grips lifting straps are a combination of glove and strap. They're similar and the concept is the same as an Oly or traditional lasso-type strap.

How To: Hip Hinge vs. Bending at the Waist

Any of the big lifts, Squat, Deadlifts, RDL and lifting things off of the ground at home require you to hinge at the hip in order to properly load the big muscles of the lower body such as your glutes, hamstrings, quads, etc. When you receive friendly advice to, "Lift with your legs, not your back" they actually mean for you to hinge at the hip in order to load muscles of the lower body properly so you can safely make the lift without endangering the spinal erector muscles and your lower back.

How To: Squat Mobility Exercises

The depth of the squat is often a subject that we discuss with clients. In a nutshell, we find it best for you to squat as deep as you can with a goal, at a minimum, of having the crease of your hips below the level of your knees. The deeper you squat, the more time under tension, the more you develop the entire length of the muscle and the more you're able to train and strengthen the connective tissues.

You're probably capable of squatting deeper than you think - or do now - and here are some movements that will help you realize the true depth of your squatting ability, help you loosen up your hips and improve your mobility.

How To: Barbell Back Squat

The Squat is probably the king of all exercises. It's an act of faith, trust and courage to put that much weight on your back and then put your butt below your knees. There's just nothing like putting a couple of hundred pounds on your back and putting your butt down to the floor to build total body strength and mental toughness.

How To: Barbell Deadlift

The granddaddy of them all - the Dead. As one of the Big Four lifts, the Deadlift is probably one of the greatest exercises for building total body strength. If you can bend down and pick up three or four hundred pounds from the ground you are indeed strong! This is probably the least technical of the Big Four but the one that injures most clients. The hip hinge is crucial in this exercise but we do have multiple variations to help those with past injuries, that can't set up to the bar properly or that aren't comfortable with the lift. A slightly modified version that you do consistently will provide far better results than the "ideal" lift that you can't, don't want or simply refuse to do. We've got you covered.

How To: Trap Bar Deadlift

A slight variation on the traditional Deadlift. With the weight to the side and your hands in a neutral position at your side, it's usually a bit gentler on the back, especially when using the raised handles. You can still get hurt but the lift is a little more forgiving in this configuration. While it sometimes gets short shrift, let no one fool you, if you can bend down and pick up 200-300 pounds, you are definitely strong. If you apply the basics of progressive resistance you'll also get stronger over time. There are numerous real world scenarios where you bend down to pick up objects on either side of you so it's not without application in the everyday. We have both the 5-foot, 45-pound trap bar with 25mm handles and the bigger 7.4-foot, 60 pound bar with 28.5mm handles. The bigger bar is harder to grip for smaller hands but a much smoother pull with the weight farther out to the sides.

An excellent alternative to the Straight Bar Deadlift for those that have existing back or hip issues or difficulty with the the traditional barbell's position during this lift.

How To: Block Pull Deadlift

This is the simplest variation of the Deadlift. Elevating the bar is easier on the back and also allows those with limited mobility or structural issues in the hip to set up in a safe position in order to get the benefits of the Deadlift. Used during rehab and for those working to lift from the floor after injury or a lower back issue. This lift is often used to help lifters focus on the top portion of the lift, overload more due to the shorter ROM or increase the intensity of the exercise. However, in our demographic, we usually program it because clients have past injuries and can't set up to the bar properly; or simply aren't comfortable with the lift. The higher you raise the bar, the easier the lift becomes, where easy is relative to the fact that you're still picking up heavy weight from the ground. It's also a great alternative for those who don't like doing a Rack Pull. Check out these nifty DIY Deadlift Blocks!

how to: rack pull

Basically, an elevated version of the grandaddy of all the lifts, the Deadlift. Elevating the bar is easier on the back and also allows those with limited mobility or structural issues in the hip to get into a safe position in order to receive the benefits of the Deadlift. Used during rehab and for those working to lift from the floor after injury or a lower back issue. You can elevate the bar with bumper plates flipped on their sides, deadlifting blocks, plyo boxes or, place the bar in the rack. Try to get the bar below your knees, if possible.

How To: Barbell Bulgarian Split Squat

Considered the more advanced version of the Split Squat. Because of the rear-foot-elevated position it's also an awful lot harder. It engages more of the hip flexors, core, quads and glutes than the traditional Split with both feet on the floor. It's an incredibly versatile exercise that builds brute strength throughout the lower body. It also builds muscular endurance and you can vary the intensity in different ways. We love the fact that it requires some work on your balance because as we get older, once you lose it, you're not going to get it back.

NOTE: most people will feel far more comfortable placing the top of the elevated foot on the bench. You'll feel more stable that way. She's done it this way for so long this has become her method. She's a 6th-degree black belt and has fabulous balance and flexibility. We recommend everyone do this one with the top of their foot on the bench.

How To: BOSU Ball Reverse Lunge

This is an exercise modified for a client with an old injury. They get the benefits of lunging while working around the problem. This lunge can be programmed using the BOSU ball when someone has an issue bending their toes when they step back due to calcification from old breaks or jams. We've also had instances where ankle instability from sports or car crashes, and the hardware installed to repair the joint during surgery, has made the movement difficult.

You'll notice she's simply placing the top of her ankle and shin on the ball instead of stepping back on the floor, bending the toes and using the back foot by itself for stability.

How To: Landmine Squat

This lift is a combination of the Goblet Squat and a Front Squat, it's easier to handle than heavy dumbbells during the Goblet Squat and for those who haven't yet mastered the front rack position (clean grip) used in the Front Squat. The path of the bar helps teach the hip hinge and focuses the movement into the quads and glutes. It's a great alternative to the Barbell Back Squat for those not yet comfortable with the bar on their back or having shoulder mobility issues that preclude it.

In this video I'll demonstrate various options for setting up and using the landmine, an alternative in case you don't have one along with the exercise itself.

How To: Feet-elevated glute bridge

The Glute Bridge is the classic glute activation and isolation movement. Similar to the Hip Thrust, this version, with your feet elevated on the step, allows for greater range of motion.

In this video I'll demonstrate how to get under the bar properly and then work the glutes and hamstrings during the exercise itself.

How To: Barbell Good Morning

An underrated hamstring exercise that's also very beneficial for the spinal erectors.

How To: Lunge Row & Crunch

A combination of Renegade Row and a Crunch done while in a Lunge position. A multiple movement exercise that builds core strenth along with stamina and balance.

How To: Thumbs-Up Side Lateral Raise

Dumbbell Side Lateral Raise with your palms forward and thumbs outward in order to avoid shoulder impingement. Tilt forward slightly from the waist to ensure you keep the medial head of the deltoid (the middle of the shoulder) perpendicular ot the ground for maximum effectiveness.

How To: Knee-Banded trap bar RDL (romanian deadlift)

A demonstration of the Knee-Banded Trap Bar RDL (Romanian Deadlift). While the traditional Barbell RDL is a fantastic exercise for the hamstrings and glutes, this knee-banded version pre-loads the glutes and, as a result, you get more activation and work on the glutes while still hitting the hamstrings.