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This three-part mechanical drop will have your lats, upper back, and arms begging for mercy.

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The-double-kettlebell-complex

Tip: The Double Kettlebell Complex

Complexes can be used for fat loss or strength gains. Try this one using heavy 3-rep sets for each exercise in the series. No rest between movements.

Sandbag-complex

Tip: Sandbag Complex

Sandbags are great training tools, especially when you put a series of exercises together into a complex (use one weight, no rest between exercises).

Tip: 7 Things Smart Lifters Know

Experienced lifters learned these things by making mistakes. Read this so you won't have to make the same ones.

High-sled-push-complex

Tip: High Sled Push Complex

This unique metcon complex uses unilateral dumbbell exercises combined with sled work to get your heart hammering.

Tip: Your Fancy Pink Salt Is Worthless

That expensive salt really isn't worth it. In fact, it could be causing a deficiency. Here's why.

Tip: Go Deep With Technique

Are you really mastering a lift or mobility drill? Probably not. Here's why.

Tip: Leg Injury? 2 Ways to Keep Training

Here's how to keep training your upper body when a low-body injury has you sidelined.

Paused-bulgarian-split-squat

Tip: Paused Bulgarian Split Squat

Ramp up this staple exercise by adding a short pause at the bottom of each rep, then explode from that dead-stop position. Do 6-10 reps, 2-5 sets.

Tip: Are You Ready to Eat Bug Protein?

Protein powders made from insects are getting more popular. Here's what you need to know.

The-bench-_-chin-up-warrior-challenge

Tip: The Bench & Chin-Up Warrior Challenge

If you like pressing and pulling more than jogging on a treadmill, give this a shot.

The-sled-press

Tip: The Sled Press

Boost your pressing frequency with this. With no eccentric component, the nervous system is spared. Great for off days or deloads.

Wall-and-dowel-hip-hinge-drills

Tip: Wall and Dowel Hip Hinge Drills

Dial in your hip hinge to master deadlifts, kettlebell swings, pull-throughs and more. Here's how.

Kettlebell-row-with-rotation

Tip: Kettlebell Row With Rotation

The variation of the one-arm row allows you to add rotation and it tweaks the weight distribution for a new stimulus.

3-bench-press-grips

Tip: 3 Bench Press Grips

Here's how to choose the right grip for your goal and the pros and cons of each.

Close-grip-floor-press-with-chains

Tip: Close-Grip Floor Press With Chains

Ramp up the floor press with chains, which overload the top portion of the movement that hits the triceps. NFL athletes Larry Pinkard and Adrian Hubbard demonstrate here.

Tip: The Side Stretch You Should Be Doing

Do this oblique stretch before and after training and feel awesome. Check it out.

Tip: Get Your Head Out of Your Science-Butt

Stop panicking about natural and unnatural chemicals in food. Here's why.

Tip: The 4 Principles of Great Technique

Keep these rules in mind for every lift and you'll make more gains and keep your joints healthy.

The-banded-dumbbell-flye

Tip: The Banded Dumbbell Flye

Add a band to your dumbbell flyes and pump out more gains.

Tip: The One Exercise You Need to Do More Often

It improves posture, shoulder health, and much more. Check it out.

Counterbalance-cossack-squat

Tip: Counterbalance Cossack Squat

Boost your lower body mobility with this weighted drill.

Prevent-pulled-hamstrings

Tip: Prevent Pulled Hamstrings

Prevent pulled hamstrings and strengthen your tendons and ligaments with this exercise.

The-sumo-deadlift

Tip: The Sumo Deadlift

Strengthen your glutes and hamstrings with the sumo deadlift. Here's how it's done.

3-mobility-drills-for-chest-_-shoulders

Tip: 3 Mobility Drills for Chest & Shoulders

Do these drills before you press or pull to alleviate upper body tension and tightness, and prevent injury.