Build your entire posterior chain – hams, glutes, and low back – with this advanced superset.
Perform these three exercises as one superset to really nail your glutes and hamstrings while strengthening your lower back.
Do 4 sets of 15 reps. On the first 10 reps of a set, do normal curls. On the last 5 reps of each set, switch to hammer curls.
Add a band and use a slow, controlled, partial range of motion to keep tension on the abs.
Improve upper back rotation and posture with this simple drill. Do 10 reps per side twice a day.
This variation of the ab rollout is intense because you spend more time in the toughest part of the movement.
A bar takes the ab rollout to the next level. Try a wide grip to hit the chest and shoulders as well as the abs. Have a super strong core? Narrow the grip.
If you can do dozens of regular ab wheel rollouts, try this method for even better core strength.
Ditch the ab wheel and give this a shot. It's more challenging due to the increased range of motion.
Place a firm ball under the posterior delt. Lift the arm for 15 to 45 seconds.
Keep these rules in mind for every lift and you'll make more gains and keep your joints healthy.
Increase starting strength with this lift. Bring the bar down controlled and rest it for a half-second without letting the bar sink. Accelerate with as much force and speed as possible.
For this upper-body warm-up, perform a barbell military press followed by an overhead shrug for 15 reps. Keep the arms locked. Focus on raising your shoulder girdle up and down.
This is a great shoulder-friendly back exercise. Start thumbs-down, finish thumbs-up.
Use this modification to make the face pull exercise even more effective.
Use this technique after tough workouts to calm the CNS and spark recovery.
Apply pressure against the rack throughout to really build the long head of the triceps.
Add a band to your dumbbell flyes and pump out more gains.
The floor press prevents over-stretching at the shoulder joint and eliminates an excessively stretched pec tendon at the transition point from eccentric to concentric, thereby eliminating much of the danger-zone for pec tears.
Drink some every day and you may prevent sunburn and maybe even reverse sun damage. Details here.
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Fight perma-slouch by moving your thoracic spine into extension. Hang out in one spot for as long as you feel a stretch. As you feel it fade, shift the roller down your spine.
Almost everyone falls into this habit, and science says it can ruin your heart health. Here's what you need to know.
A few set-up and executions reminders for a solid, safe bench press.