F4D athletes doing the ultimate barbell mic drop after their lifts 👊🏻🎤💥 Keep up the hard work 👏🏻 Here's to more mic drops in the...

Use it! Here's why... 🤯 1. Safety - prevents the bar from slipping out of your hands. 2. Ability to lift heavier due to increased grip...

Sometimes it’s about just showing up. Putting in the work even when you have zero energy or motivation to do so. Three second ascend on...

Our motto is Forward Focused Programming. 1. Forward - if you're always reminiscing in the past, you'll miss the great things right in...

🔥 Front squats help you build the strength to improve your squat cleans. They also help you get into and out of a chair, your car, or...

🏋🏼‍♀️Try tall snatches to improve your ability to get under the bar! We worked on these with Beth and she was able to improve her form...

HSPU - #1 RULE: DON'T LOOK AT THE MAT!! ➡️Lower down, keep pressure in your hands the whole time! ➡️Look straight ahead (NOT at the pad)...

Your training should evolve with the season (or out of season training). Here we are focusing on pulling yourself under the barbell...