Bodyweight Strength Training Anatomy – Now in 4 Languages With More to Come!

BSTA

Hi Fitness Friends! Just wanted to post a quick blog to mention that my Bodyweight Strength Training Anatomy book has now been translated into German (can’t find the book via the link for German site), Spanish, and Russian. I’ve heard that it will soon be translated in Korean, Czech, Traditional Chinese, Japanese, French, Simplified Chinese, and Portuguese!

I am VERY proud of this book, so if you are a foreign publishing company and are interested in publishing a translated version of the book, please contact Drew at: drewt@hkusa.com

And if you don’t yet have the English version, you can pick it up on Amazon HERE for less than $15. If you want to see a sample of the book, click HERE. Every lifter, personal trainer, strength coach, physical therapist, and athlete should possess a mastery of bodyweight strength training – it’s the foundation of resistance training.

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The Band Kneeling Hip Thrust

Band Kneeling Hip Thrusts

A few months ago I showed the band standing hip thrust, and I’ve also showed the kneeling barbell squat in a prior article. I first learned about the kneeling hip thrust from physical therapist Mike Reinold, but I assumed it was a wimpy rehabilitation exercise so I never tried it. Another reason that contributed to me not trying it was that I felt that it would be suboptimal compared to a supine hip thrust. I still believe this, but variety and versatility are always a good thing, so it’s a useful exercise to have in your arsenal.

I recently decided to give it a whirl and I was surprised to find that I love it. You can get some really good levels of glute activation at end range hip extension with this variation, and I think it’s more effective in terms of activating the glutes than both kneeling squats and band standing hip thrusts. Watch the video below, give them a try, and see what you think!

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Functional strength gains by leg pressing?

The following article is a guest post from Chris Beardsley, who writes the monthly Strength & Conditioning Research Review service with me:

Some popular strength coaches have claimed that the leg press does not build “functional strength”.

Functional strength refers to basic movements that we all need to perform on a daily basis, like getting out of a chair, climbing up and down stairs, and walking across town. It can also refer to athletic performance measures, like vertical jump height, horizontal jump distance, and short-distance sprinting ability.

Since a small number of research studies have actually investigated whether leg press training leads to improvements in such tests of real-world muscular function, we can put these claims to the test.

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Quadruped Leg Swings

Quadruped leg swings are good to perform either at the beginning of the workout for glute activation purposes or at the end of the workout for extra time under tension and metabolic stress. I’m able to get a huge burn in my glutes with these, but just like every other glute exercise, not everyone feels them primarily in the glutes. Make sure you’re moving mostly at the hips and not so much in the lumbopelvic region (I explain this in the video). Some people benefit from squeezing the abs (bracing the core) and glutes at the top of the movement, but this isn’t necessary for everyone. There are many ways to do quadruped leg swings, including:

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