Build your entire posterior chain – hams, glutes, and low back – with this advanced superset.
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.
Time to call out those punks who can't handle playing by the rules.
Improve shoulder health and posture with this face pull variation that uses accommodating resistance. Pull the band apart at the end ROM.
Build hip strength to boost your squat and deadlifting numbers with this accessory lift.
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.
Target your hips and hams with this type of squat. It'll help you get out of the hole when you squat without a box.
Rhomboids are a weak link for many lifters. Target them like this. Use a close grip attachment and pull down to the sternum. Flare the elbows out at a 90-degree angle.
Love deadlifts? Add this variation to your training. Here's how to do it and the benefits.
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.
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.
One set that lasts 8 minutes? Ouch. Here's why you need to try it and how to program it.
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.
Try wide dips using rings or other suspension devices. It's extremely tough, but safer for achy shoulders. And it really builds your chest.
Good at planks? Yeah, well who isn't? Time to ramp up your anti-rotation and anti-extension strength with this more challenging variation.
Obesogens are endocrine disrupters that change your body chemistry and make you fat. Here's where they're hiding and how to avoid them.
Get your heart rate up for 10 to 20 minutes using EMOM. Here's how it works and why your body will love-hate it.
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.
Do five round of these movements to warm up for a big squat or do them on off days for recovery.
Six quick mobility drills and stretches to cap off your lifting session.
Combine the best elements of rope pressdowns and straight bar pressdowns to create one hellacious exercise.
The hang snatch is one of the best explosive power movements. Here's a quick breakdown.