Combine the bird dog pattern with a bear stance position and you get this awesome athletic move. Great for conditioning.
If you're using good form, this will practically train your entire body.
Use this tool to find out if you're recovered enough for another heavy session.
How to adjust your training week to allow for more protein synthesis and trigger more muscle growth.
Test your strength and stability by trying these with bodyweight. Example: A 200 pound man should be able to use a 100 pound dumbbell in each hand.
To do this correctly, resist forward flexion and stay more upright.
Here's a list of the worst practices of bad personal trainers, according to T Nation readers.
This variation of the neutral-grip pull-up really nails your grip and forearms.
Good at pull-ups? Nice. Now try this variation.
Most lifters have tight hip flexors. Here's how to fix them up.
Stand on a plate or study platform, then deadlift. This increases the range of motion, making it one of the toughest lifts out there.
Unless you're a competitor, you're better off using other measurements of progress. Check 'em out here.
Overall athleticism is a combo of movement quality, coordination, strength, and speed.
Do an isometric hold every third rep or so to produce greater muscle activation and stimulate size gains.
Go through a full range of motion, then a quarter of the range of motion. That's one rep.
Are your favorite mobility drills actually working? Try these proven alternatives.
Also called the reverse inverted row, this odd-looking exercise boosts your bench press by teaching lat and upper back activation.
This stuff helps reduce soreness from hard training, but its potential benefits go far beyond that. Check this out.
Tension builds muscle. Stop your reps just short of lockout if your main goal is hypertrophy. It's a good finisher after your full ROM sets.
Some guys are just too tall, too beefy, or too tight to do Olympic lifts. No prob. Here are some great alternatives to help them build explosiveness.
Add this handy lifting accessory to your pressing exercises to make your banged up shoulders, elbows, and wrists feel better.
An inflexible T-spine can lead to a host of problems. Get it moving right with this drill. Note the different arm positions.
The open grip and wrist position here allows for better pec isolation.
This simple drill takes care of a few different mobility issues.