This simple drill takes care of a few different mobility issues.
Pittsburg Pirates outfielder, Austin Meadows, demonstrates this variation of the rope row. Note the hand rotation for more activation of the lats and upper back.
Go light, be meticulous with your form, and focus on contracting all the small muscles working in your upper back and shoulders.
Bring up your rear delts, rhomboids, and external rotators with this movement.
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This exercise hits both the long and short heads of the biceps, which most biceps exercises can't do.
Get your central nervous system ready for heavy squats by doing this simple exercise first.
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Combine lat isolation, a long range of motion, and a good stretch and you get this great row variation.
Do this explosive movement before barbell squats and you'll lift more weight.
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Build your legs and challenge your anterior core strength and stability with this move.
Got a bit of a pencil neck? This shrug variation will get your traps to explode in no time.
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If squats are causing you pain right now, you can still train your legs. This exercise will load the spine less and still blow up your legs.
Suspension dips are easier on your shoulders. As a bonus, you'll get a better pec contraction compared to bar dips.
Break down this complex movement into tiny steps... then do it yourself. Here's how.
This is a hybrid between deadlifts and the traditional Olympic clean pull.
Test your upper-body strength in a new way and develop control and stability. Work up to doing at least 5 solid reps per side.
Five things to pay attention to before you do your first rep.
This lift is a teaching tool. It helps you find the sweet spot for bar placement on regular front squats, and it teaches you to keep the elbows high.
Here's how to activate your glutes and increase performance in all your lower-body work, even sprints.
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