The low bar back squat is a staple in strength training programs, known for its ability to develop full-body strength and power. However, mastering it requires attention to detail, consistency, and an understanding of how individual mobility and body mechanics influence technique. This guide, inspired by the teachings of some of the best squat coaches, will help you perfect your low bar back squat step by step.

Squatting is one of the most fundamental movements in strength training, but mastering the proper technique can be challenging. Whether you’re new to squatting or a seasoned lifter, focusing on key cues can help refine your form and maximize your performance. Drawing on the insights of elite athletes and coaches, these five top squat cues will elevate your squat game and ensure you’re getting the most out of every rep.

At Poseidon Performance, we believe rehabilitation is more than just recovering from an injury or setback—it’s about rediscovering your strength, rebuilding your confidence, and refusing to let circumstances define your future.

Too often, the narrative around rehabilitation shifts toward a victim mentality. This mindset, while tempting, can trap individuals in a cycle of dependency, entitlement, and stagnation. At Poseidon, we reject that approach. Instead, we champion resilience, accountability, and purpose as the cornerstones of recovery.

“Any idiot can make another idiot tired.”

Yuri Verkhoshansky

It’s a statement that might sound blunt, but it speaks to a fundamental truth in fitness. Many trainers can push someone to exhaustion, making them sore, sweaty, or even nauseated. But the real question is: Can you make them better?

In today’s world of fitness, there’s a tendency to equate exhaustion with progress. It’s easy to believe that the more tired you feel, the harder you’ve worked, and therefore, the more you’ve achieved. But in reality, training should go beyond fatigue. Training is about fostering positive adaptations in the body toward specific goals—whether that’s building strength, improving mobility, increasing endurance, or enhancing overall health. Making someone tired is easy; making them better requires skill, precision, and a balanced approach. Here’s why training smart trumps training hard every time.

Skiing is one of the most physically demanding sports, requiring a unique combination of strength, power, agility, balance, and endurance. For recreational skiers looking to take the leap into competitive skiing, a well-structured training program is not just beneficial—it’s essential. However, with so much information available, many athletes struggle to find the right approach that aligns with their goals, experience level, and the demands of the sport.

In 2023, a young woman aspiring to become a downhill skier approached an Italian coach, Dr. Federico Colli, for guidance. Having no prior experience in competitive skiing, she invested €600 for two mornings of testing in Milan and €2000 for a written training program designed to prepare her for the rigors of the sport.

Walk into any gym, and you’ll spot people performing long, complex warm-ups, foam rolling for minutes on end, or carrying out intricate stretching routines. They look serious, methodical—even professional. But here’s the real question: are these routines productive, or are they just for show? Often, these activities offer limited benefits, wasting valuable time and energy without actually driving real progress.

These habits fall under what I call “gym theatrics”—habits that look impressive but don’t add up to meaningful gains. They might make you feel accomplished, but if they’re not improving your performance, they’re just distractions. Instead of spending time on routines that only look the part, let’s explore how you can use the RAMP protocol and other efficient strategies to warm up effectively, focus on purposeful training, and actually reach your fitness goals.

Imagine lifting over 25,000 kilograms in a single session, with weights ranging from 60 kg to 220 kg, performing a total of 220 squats while racing against the clock. That’s the essence of Sheikh Nasser bin Hamad Al Khalifa’s $100,000 Squat Challenge, a brutal test of strength, endurance, and mental resilience. But is it even achievable? And who might actually have the rare combination of strength and fitness to succeed? Let’s break it down.

As we age, maintaining energy and well-being becomes increasingly important for leading a healthy, active life. By incorporating small but impactful habits into your daily routine, you can feel more energized, improve your overall health, and enhance your quality of life. Here are five simple habits to boost your energy and well-being after 50.

As we age, taking care of our muscles and joints becomes increasingly important. For older adults, maintaining strength, mobility, and overall vitality relies heavily on proper nutrition, particularly when it comes to muscle recovery and joint health. Eating the right foods can significantly reduce inflammation, enhance recovery, and help sustain a strong and active lifestyle. Below are some of the best foods to support muscle recovery and joint health for older adults.

When it comes to cancer prevention and survival, it’s easy to think of diet and medical treatments as the primary lines of defense. However, there’s another powerful tool in our hands: exercise. Research has increasingly shown that physical activity can be a crucial factor not only in reducing the risk of developing certain cancers but also in improving outcomes for those diagnosed. Let’s take a deeper look into how exercise acts as “natural medicine” for cancer prevention and survival, making it a lifestyle choice worth considering for everyone.

For thousands of years, meat, eggs, and dairy have been integral parts of the human diet. They’ve sustained civilizations, nourished populations, and served as key sources of essential nutrients. Yet, in recent decades, these very foods have become targets of blame for a wide range of modern health issues. Meanwhile, processed foods—products that have only existed for roughly the last century—often escape this scrutiny, despite being loaded with ingredients that have been linked to many of the health problems we face today.

Many people believe that our lifespan and health are written into our DNA, leaving us at the mercy of our genes. But recent research shows a more hopeful truth: longevity depends far more on our lifestyle than on our genetics. Studies suggest that genetics account for only about 10% of our longevity, while lifestyle factors make up a staggering 90%. This means that each of us has immense control over our health and how we age. It’s a shift from “hoping for the best” to actively shaping our future.

The human body’s potential to build muscle naturally has fascinated athletes and fitness enthusiasts for decades. But what is the ceiling for those who pursue muscle growth without the aid of performance-enhancing drugs? Let’s explore the science and factors that define natural muscular limits.

For decades, Body Mass Index (BMI) has been the standard measure for assessing an individual’s body composition. However, more recent research and expert opinions are beginning to question its effectiveness. One of the proposed replacements is the Body Roundness Index (BRI), a potentially more accurate indicator that considers fat distribution, particularly in the abdominal region. But what is BRI, and how does it differ from BMI?

Strength in Numbers: The Poseidon Philosophy for Older Adults

At Poseidon Performance, we believe strength comes from a shared journey. When you join a community of empowered individuals who have lived fully, learned deeply, and are now ready to pursue new goals, that’s when the magic happens. We're building a movement that’s vibrant, inspiring, and absolutely unstoppable.