THE BASE
Strength Training
Barbell and dumbbell fundamentals: how to squat, hinge, press and pull with positions that hold up as the weight climbs.
In this category
Strength Training guides
Your First Strength Program
A first program needs few exercises, frequent practice, and a simple way to add load. Here is how to build one you can actually repeat for months.
The Squat: Positions, Depth, and Common Faults
Squat depth, stance and bar position are individual, but the constraints are not. Learn what has to stay true and what you are free to adjust.
The Hinge: Deadlift Mechanics Without the Back Pain
Most back complaints from deadlifting come from a setup problem, not the exercise itself. The hinge is a skill you can rehearse without any load.
Pressing and Pulling: Balancing Upper-Body Work
Upper-body training goes wrong when pressing volume outgrows pulling volume. Balancing the two keeps shoulders comfortable and makes the presses themselves stronger.
Keep going
Strength, conditioning and recovery explained without the noise.
An order of operations for someone starting from scratch. Advance a stage when the current one has become unremarkable, not when a set number of weeks has passed.