This exercise was designed to stretch the QL muscles (often tight from too much sitting), but also hits the gluteus medius at the top.
This a great alternative exercise if deadlifts are too hard on your back. Lean forward and keep the weight on your toes to hit the glutes harder.
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Full ROM is good... usually. But most lifters carry it too far when it comes to the row, leading to problems.
Can you pass this test? If you can't, make sure you're foam rolling and stretching your lats regularly.
This elbow-friendly exercise will blast your triceps like nothing else. It's like a hybrid between a pullover and an extension.
Start with 7 full reps, then do 7 top-half partials where you only come part of the way down. Finish with 7 bottom-half partials.
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For the hip thrust, focus more on mind-muscle connection than the amount of weight you use. Add a band for accommodating resistance.
Strengthen the glutes for a better deadlift and squat, or just build a better butt, with the cable pull-through.
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The vastus medialis muscle often lags behind in strength. Use this exercise to bring it up and prevent injuries.
Yes, this is super weird. But it nails the transverse abdominis (the deep core muscle that's like a natural weight belt) and even the internal obliques.
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The key is that it's not a bounce; it's a one-second pause. Tension is maintained and the bar is lowered under control.
Do a split squat, then only come about three-fourths of the way up. Hold that position for 3 seconds before lowering. Great for the glute medius and minimus.
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What's more important, active recovery between sets or resting as much as possible? This new study on CrossFitters sheds some light.
Yes, this is very advanced. First master the plank and the single-arm plank before trying it on rings with added load.
If you could only choose one exercise to train your core, it should be the single-arm plank.
Here's why everyone needs to add some higher-rep sets to their workouts.
Blow out all your air on the way down and contract hard. Do 10-12 reps.
Whether your goal is fat loss or muscle gain, here's a simple trick to increase your odds and boost diet compliance.