The World's Largest Hardcore Training Site

Driven by the intelligent and relentless pursuit of muscle since 1998.

This variation of the pullover will build core strength in a whole new way. NFL athlete Fernando Velasco demonstrates.

Latest and Trending

Tip: The Mineral for Chronic Muscle Soreness

A little soreness is good, but too much soreness for too long will squash your gains. This inexpensive mineral will help.

Single-leg-sled-drive

Tip: Single-Leg Pushes and Pulls

Ramp up the unilateral intensity or bring up your weak side by pushing with the same leg, then switch legs and repeat.

Glute-bridge-pullovers

Tip: Glute Bridge Pullover

This variation simulates a decline pullover (more range of motion) but with extra core engagement. NFL athlete Jarius Wynn demonstrates.

Tip: The Italian Tune-Up

A fast metcon workout that melts fat and builds muscle. Works with cycling, running, or ropes. Check it out.

Push-drag-with-straps

Tip: Push-Drag with Straps

Add an upper-body and core challenge to your sled drags with this tough variation.

Front-squats-to-box

Tip: Front Squat to Box

Nail your quads with this exercise. Be sure to pause 1-2 seconds on the box.

Tip: The Inverse Squat

Squat backwards to build stability and strength. Here's how.

Long-duration-sumo-squat

Tip: Long Duration Sumo Squat Hold

End leg day with this 45-60 second squat hold. It'll help with hip mobility and test your mental toughness.

The_fingertip_ledge_pull-up

Tip: The Fingertip Ledge Pull-Up

Also called mountain climber pull-ups, these are great for grip and forearm strength.

Stay Strong All Workout Long

Use this smart training method to ignite your CNS and blast through your workouts.

Pistol-squat-from-the-bottom-up

Tip: Pistol Squat From the Bottom Up

Ramp up the difficulty of the pistol squat with this variation.

Pistol-squat-to-box

Tip: Pistol Squat to Box

The pistol squat requires mobility, strength, and balance. If you're not there yet, try the box squat version. Progress by using a lower box.

The-duck-lunge

Tip: The Duck Lunge

Finish off leg day with this quad-focused exercise. Stay in the crouched position and shoot for 15 reps per leg.

Pistol-squat-with-straps

Tip: Pistol Squat with Suspension Straps

Trying to hit a full pistol squat but having trouble? Use this regression, then progress by using the straps as little as possible.

Tip: Adrenal Fatigue is B.S.

Here's what you really have and how to fix it.

The-single-arm-crossover

Tip: The Single-Arm Crossover

This is a double duty exercise. First it strengthens your core. Then, when your core is stronger, it's a great unilateral chest exercise.

Hand-walkouts

Tip: Hand Walkouts

Train your core anywhere with this exercise. Add a weight vest to make it tougher. Do it from your knees if it's too difficult.

The-single-arm-reverse-crossover

Tip: The Single-Arm Reverse Crossover

This movement looks like a rear delt exercise, and it is. But it's also a powerful anti-rotation core exercise.

Sliding-push-up-reach

Tip: Sliding Push-Up Reach

Nail your abs and strengthen your core with this unique exercise.

Chops-lifts-and-pallof-presses

Tip: Cable Chop, Cable Lift, and Pallof Press Tutorial

Rotational core exercise. You need them. Try one of these.

Push-up-fallouts

Tip: Push-Up Fallouts

Are you good at ab wheel rollouts? Then ramp up your core work with this exercise.

Plank-walk-sled-drags

Tip: Plank Walk Sled Drags

Using a pair of sliders, first try a walking plank. To progress, drag a weight plate with your feet. Feeling like a badass? Attach a weighted sled.

3_exercise_shoulder_circuit

Tip: 3 Exercise Shoulder Circuit

Perform 3 sets x 10-15 reps each of front raise, lateral raise, and bentover rear lateral raise. No rest between exercises.

The_zercher_squat_and_box_squat

Tip: The Zercher Squat and Box Squat

Build your legs, strengthen your core and upper back, and improve mental toughness with this squat variation.