Box Clever—How to Unlock your Range of Motion

Serious strength is best built on a solid foundation of fundamental compound lifts, such as deadlifts, squats, and pressing. To ensure safety and maximize the benefits, that strength needs to be accessible across the movement’s full range of motion. Since not everyone starts off with perfect mobility, here’s a simple strategy to make you stronger […]

How Mastering the Pause can Boost your Bench Press

How do you boost your bench press? By mastering the pause between your concentric and eccentric movements. Master SFG Dr. Michael Hartle explains why and provides two practice techniques to help teach you how. Lower. Pause. Press Up. Repeat. Four words that could describe a lot of different things going on in that order. However, […]

Press the Kettlebell—for Healthy Shoulders and a Big Bench Press

When it comes to the bench press, our problem is two-fold—avoiding shoulder injury and building the lift—but our solution is singular, the kettlebell military press. And we have the evidence to back it up.

10 Essential Tips to Prepare for Your First Powerlifting Meet

Here are a few important things you need to know if you plan on competing in your first powerlifting meet.

How I Got a Nearly 10% Bigger Bench Press in 2 Months

Little did I know that being sidelined by a knee injury would end up being the impetus I needed to achieve a bigger bench press. Here's the program I used.

Controlling Gravity for Better Squats, Deadlifts, and Presses

The very definition of a lift is moving load upwards against gravity; but what goes up must come down. If you’re only paying attention to one half of every squat, deadlift, and press, you’re missing out on a heap of strength and stability, and likely setting yourself up for injury down the road. It’s time […]

A Look Inside the StongFirst Lifter (SFL) Barbell Instructor Certification

The lifts, the preparation, the weekend itself, and priceless bits of advice—the barbell and its ultimate instructional experience, the SFL Certification—are demystified.

Strength in Numbers: A Case for Push-up Endurance Training

I have learned how to maintain absolute strength without having to pursue it on a regular basis. This could be a way to keep us healthy, strong, and continuing to make progress without the risk of downtime from injury.

StrongFirst Deadlift Team Pulls Strong Again

Updates from Jason Marshall and Pavel on recent meet results and the future of the team. Read for information on how to apply.

The Lateral Arch: A Secret Weapon for a Big Bench Press

If you do not compete in powerlifting, then you have no business arching your lower back like the pros in the bench press. But you can and should use one professional technique called the “lateral arch.”