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Sequence these corrective drills in this order and you'll get better results from each. Try it before your next lower body workout.

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Tip: Pain vs. Discomfort vs. Progress

A smart lifter knows he has to get out of his comfort zone, but the wise lifter also knows to avoid pain. Here's the difference.

Anti-rollouts

Tip: Anti-Rollouts

This resisted ab rollout variation, set up at a 45-degree angle to the band, trains anti-extension, anti-rotation, and anti-lateral flexion.

Tip: The Worst Time to Stretch

Here's when to stretch for best results, plus an overview of the targeted dynamic warm-up method.

Stability_ball_ab_rollout

Tip: Stability Ball Ab Rollout

No ab wheel? No problem. Just use a stability ball. Also works great as a regressive exercise if the standard ab rollout is too tough for you.

Half-sit-up-flye

Tip: Half Sit-Up Flye

Strengthen your core and get some isolation work for your pecs at the same time with this unique movement.

Decline-kettlebell-pullover

Tip: Decline Kettlebell Pullover

Use kettlebells and a decline bench for your pullovers to increase tension and range of motion.

Lying-cable-pullover

Tip: Lying Cable Pullover

Keep the low back pushed into the floor to keep constant tension on the targeted muscles with this pullover variation.

Lat-activation

Tip: Activate the Lats, Prevent Bar Drift

A simple lat activation drill that helps you prevent bar drift when deadlifting heavy.

Inverted-row-modification

Tip: Inverted Row Modification

This variation places better emphasis on the lats.

Upgraded-stir-the-pot

Tip: Upgraded Stir-the-Pot

This is becoming a popular core exercise. Make it tougher by using a semi-circular motion instead of full circles. Keeps more tension on the abs.

Ab-mat-bench-press

Tip: Ab Mat Bench Press

Bench heavy even if your lower back is acting up. Just use an ab mat to support the natural curve of your spine.

Side-and-overhead-banded-pallof-press

Tip: Side and Overhead Banded Pallof Press

Add these anti-rotational exercises to your core training plan.

T-spine-rotation-sequence

Tip: T-Spine Rotation Sequence

Increase mobility at the thoracic spine with these corrective drills.

Inverted-face-pulls

Tip: Inverted Face Pulls

This is the bodyweight version of the face pull. Great for posture, upper back size, and shoulder health.

Tip: Stop Blaming Fructose

Should we really be panicking about fructose? Check out the latest science here.

Tip: Sport Specific Skill vs. Functional Exercise

Here's why reenacting sports movements in the gym doesn't transfer to athletic performance.

The-landmine-row

Tip: The Landmine Row

This is the supported variation of the Meadows row. Very effective and more back friendly.

Tip: Do the Chop & Lift for a Powerful Core

Use time under tension and these exercises to build core strength that transfers into real-world athleticism.

The-rusin-shoulder-warm-up

Tip: The Rusin Shoulder Warm-Up

Prepare your shoulders for heavy lifting with this tri-set.

Seated-snatches

Tip: Seated Snatches

Light up your traps and delts with this simplified variation of the barbell snatch.

Tip: A New Way To Use a Trap Bar

Build your lats, delts, chest, triceps, and abs at the same time. Here's how.

Plank-chin-ups

Tip: Plank Chin-Ups

Good at chin-ups? Nice. Now try this. Keep your body straight and touch your sternum to the bar.

Pinwheel-curl

Tip: Pinwheel Curl

Also called the cross-body hammer curl, this neutral-grip exercise will hammer the brachialis, the muscle beneath the biceps, adding more size to your arms.

Cable-stack-wrist-roller

Tip: Cable Stack Wrist Roller

Attach a two-inch pipe to some webbing and a cable machine to really build your grip and forearms. The resistance increases as you roll.