The Goal The idea of the Five-Rep Iron Maiden was planted in my head back in 2018 after completing the Iron Maiden Challenge at The Dome...

The pistol squat is one of the hallowed movements among fitness lovers—especially bodyweight aficionados. While they’re not for everyone,...

At StrongFirst, we pride ourselves in teaching progressions that will help every trainee and every athlete advance their technique and...

Odds are you have some fond memories of college. Odds are also that you remember doing something you’re not very proud of during that...

The pistol is often looked at with fear, but if taught with the proper progression path and practiced with patience, it can be achieved...

As coaches and trainers, we have all seen articles and books on the art of coaching. You may have even attended a workshop or seminar....

99% of those who have ever seen a perfectly executed pistol (one-legged squat) think of it as of an unattainable feat of strength, if not...

The one-legged squat, or pistol, demands coordination, strength, and flexibility and has many positive effects. Every one of the muscles...

All I did was try not to think. Instead, I was focused on my breathing. Inhale. Exhale. Repeat. I knew my body had the movement...

I’ll never forget the first time I witnessed the Beast Tamer Challenge. It was during my SFG Level I Certification in Philadelphia last...

A while back I was looking for a challenge, and decided to go for fifty consecutive pistol squats. I could not find anyone performing...

Note: About five years ago, I wrote up the following workout for operators and martial artists in my newsletter. Run. Shadow box. At...

Which squat variation will give you the biggest bang for your buck? Let us go through the list. Pistol with added weight Lunges, split...