It's one of those things that only the REALLY dedicated lifters do. The Zercher squat is as effective as it is painful. Try it.
Add a medicine ball to your pull-ups for load progression and to keep your form in check. Here's how.
Build and strengthen your entire posterior chain. Do this twice per week, 5 trips of 40 yards, bodyweight or close to it on the sled.
After your big lifts, finish off your lats and get a good stretch with this exercise.
If you love this sport, here's how to minimize the risks.
Love deadlifts? Add this variation to your training. Here's how to do it and the benefits.
As if ab rollouts weren't hard enough, here's how to ramp up the intensity and effectiveness one more notch.
Is your smart watch or fitness band giving you accurate information? Here's the latest science.
For this anti-extension core exercise, set up in a slight forward lean. Fall forward with no back sag. Shift your weight onto your heels to return to the start.
Injured or rehabbing? You can still make gains using these lifting strategies.
Hook your feet into the straps of a suspension trainer and get in a push-up position. Bring your knees in to your stomach while lifting the hips and crunching your abs. Extend back out to a full push-up position.
To really make these work, stretch your abs at the top of the movement and squeeze them as hard as possible at the bottom. Use a 3-4 second negative.
Adding pauses to your deadlift will strengthen weak points, improve technique, build muscle, and teach you to use your lats.
From the hang, fire the dumbbell up. Drive through the heels, fully extending the hips. Drive the elbow high and catch it overhead with knees slightly bent.
Weightlifters and fighters both need wrist strength and durability. These exercises will build it. For advanced athletes only!
If you can't pass this relative strength test yet, there's no need for direct core work. Or you could just be too fat.
One part dumbbell bench press, one part glute activation, one part balancing act, and a little bit of headless horseman.
Do 8 real pull-ups. You need to be able to beat that basic relative strength test before worrying about direct arm work. Here's what strict really means.
A new study shows us once again how powerful food can be. And in this case, it's actually a delicious food.
Your posterior chain contains a ton of musculature and you're probably not training all of it. Here are two lifts you should be doing.
Good at planks? Yeah, well who isn't? Time to ramp up your anti-rotation and anti-extension strength with this more challenging variation.
Step back with one leg. As you come back up, lift the dumbbell with the thigh: flex your hip and raise your knee just above a 90-degree angle with the floor.
A forward lean on lunges increases the recruitment of the glutes and hamstrings. The dumbbells should be on the side of the front foot in the bottom position.
Build your stubborn hamstrings with two tricks: use a band to increase the intensity of the peak contraction, and point your toes on the negative.