Keep your feet low, heels closer together and toes pointed out to really hit the vastus lateralis.
This type of exercise trains your body fat to break down by altering gene expression.
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.
Farmer's walks are great. Now take that idea to the next level with this loaded carry variation.
Injured or rehabbing? You can still make gains using these lifting strategies.
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.
Use this drill in any warm-up before squats or deadlifts. Check it out.
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.
From the hang, fire the dumbbell up. Drive through the heels, fully extending the hips. Drive the elbow high and catch it overhead with knees slightly bent.
Weightlifters and fighters both need wrist strength and durability. These exercises will build it. For advanced athletes only!
Pull a ton of weight off the floor... or at least a whole lot more than you do now. Follow these rules.
Are you using bad form on back exercises without even realizing it? This little trick will fix that, and help you build a bigger back.
How much should you be able to squat? That info and more here.
Add this simple technique fix to your push-ups and you'll get much better results.
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.
One part dumbbell bench press, one part glute activation, one part balancing act, and a little bit of headless horseman.
Prime your nervous system, boost performance, and increase joint health with this warm-up.
Do 8 real pull-ups. You need to be able to beat that basic relative strength test before worrying about direct arm work. Here's what strict really means.
A simple, painful way to build a stubborn chest. Check it out.
Looks easy, but it's surprisingly challenging, easy on the wrists, and a great biceps builder.
Can you do all five of these things? You should be able to. Check the list.
Injured and worried about getting small and weak? Don't sweat it. Here's a plan that will allow you to keep making progress.
These not only build your lats and arms, they feel better if you have achy wrists or shoulders. Warning: They're tougher than regular pull-ups.
Try wide dips using rings or other suspension devices. It's extremely tough, but safer for achy shoulders. And it really builds your chest.