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Make this posterior chain staple work even better with this simple modification.

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Seated-leg-curl-to-banded-stiff-legged-dead

Tip: Seated Leg Curl to Banded Stiff-Legged Dead

This pump-and-stretch superset is great for hamstring hypertrophy. As a bonus, it's also very back friendly.

Two-tips-for-better-pull-ups

Tip: Two Tips for Better Pull-Ups

Get more lat recruitment from chin-ups and pull-ups with these cues: 1. Chest to bar. 2. Squeeze a tennis ball between your shoulder blades.

Inverted-x-rows

Tip: Inverted X Rows

With this tougher variation of the inverted row, you'll get a massive contraction in the back muscles. Give it a shot.

Band-resisted-trap-bar-rows

Tip: Band-Resisted Trap Bar Rows

Adding bands to trap bar rows increases the tension at the top, frying your lats and upper back... in a good way.

The-landmine-row

Tip: The Landmine Row

This is the supported variation of the Meadows row. Very effective and more back friendly.

Tip: Do the Chop & Lift for a Powerful Core

Use time under tension and these exercises to build core strength that transfers into real-world athleticism.

Fly-away-ring-chin-ups

Tip: Fly Away Ring Chin-Ups

The subtle shift in hand and arm position on the lowering phase will crank up the challenge and the strength and muscle gains.

The-rusin-shoulder-warm-up

Tip: The Rusin Shoulder Warm-Up

Prepare your shoulders for heavy lifting with this tri-set.

Seated-snatches

Tip: Seated Snatches

Light up your traps and delts with this simplified variation of the barbell snatch.

Plank-chin-ups

Tip: Plank Chin-Ups

Good at chin-ups? Nice. Now try this. Keep your body straight and touch your sternum to the bar.

Tip: Build Your Back by Stretching Your Pecs

Do this drill before training your back. It'll fix those tight pecs which make it difficult to recruit your upper back muscles.

The-y-press

Tip: The Y Press

Hit those neglected lateral delts with this press variation. Note the change in hand position as you lift. Pause at the top for the best results.

The-5-angle-flye

Tip: The 5-Angle Flye

Nail every fiber of your chest with one exercise. Just change the angle once you fatigue in one position and extend the TUT.

Tip: Ditch This Exercise

There's a much better way to train the core and obliques. Take a look.

Tip: What You Don't Know About Overtraining

Are you overtraining? That depends a lot on one important factor. Check it out.

Power-rack-wrist-rolling

Tip: Power Rack Wrist Rolling

Get a pipe and make this yourself. Unlike a standard wrist roller, the rack version doesn't overtax your shoulders, just your grip and forearms.

Pinch-grip-strength

Tip: Pinch Grip Strength

Strength athletes train their crushing grip strength, but often neglect pinch grip strength. Here are some new ways to train it.

The-z-press

Tip: The Z Press

This lift can be used as a tool to train for strength and mobility, along with overall health of your muscles and joints.

Control-your-squat

Tip: Control Your Squat

Some lifters have great mobility, but low control when it comes to squats. Here's what they need to know.

High-step-wrist-rolling

Tip: High-Step Wrist Rolling

The wrist roller is a proven grip and forearm builder. Ramp up the time under tension by standing on a step. Shoot for 30-60 seconds of constant tension.

Tip: Avoid the Carb Cults

It's time to relax and use some common sense when it comes to carbohydrates. Here's a reality check.

The-glute-ham-raise

Tip: The Glute-Ham Raise

Lucky enough to have a glute-ham raise machine around? Awesome. Now use it correctly. Here's how.

The-dorsiflex-weighted-dip

Tip: The Dorsiflex Weighted Dip

If you have trouble with proper form on dips, try this variation where you're forced to pull the toes up. It immediately fixes most form problems.

Tip: Power Walking for Lifters

This ain't your momma's power walk. Strengthen your posterior chain and get shredded fast with this training method.