Welcome to our brand new weekend roundup, Three of the Best! Every Sunday, we'll post up Breaking Muscle's top three articles of the week. These pieces have caught your attention throughout the last seven days. So here they are in one place for you to consume, digest, and enjoy. 


man swinging gada ancient indian exercise


#1 - Fix Your Hand Position to Supercharge Your Squats

By John Clark


Breaking Muscle Shop

Stability and tension are two key components to an efficient squat. When you lose tension in your upper body (your lats, traps, trunk, and lower back), you transition into an awful good-morning-type-squat, where the weight falls forward and your hips rise. You end up squatting just using your back muscles, or even stuck at the bottom of the squat. A common cause of this loss of tension and subsequent dangerous position is your hand-width placement on the bar.




#2 - 2 Kettlebell Exercises to Create Incredible Trunk Power

By Walter J. Dorey


These are great exercises that almost nobody performs. They will toughen you up. For two weeks, perform a couple of sets after your normal routine. I would suggest doing a few sets every day for five or six days of the week for two weeks. Just play with them and practice the technique. 




#3 - Unleash Your True Strength: What We Can Learn From The Ancients

By Marcus Quijas


The Gada is a great tool for developing grip, back, and shoulder power and if used correctly fully engages the core musculature. The Gada was the weapon of choice for Hanuman and in all depictions of him he is seen with this symbol of strength and power.




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Photos courtesy of Marcus Quijas