Already good at pistol squats? Showoff. Now try this advanced variation.
End leg day with this 45-60 second squat hold. It'll help with hip mobility and test your mental toughness.
Use this exercise to ingrain a good hip hinge, make your lower back feel better, and build a bigger deadlift.
Adding deep, 3-5 second holds to your split squat ramps up lower body development and helps with tight hip flexors.
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Get better at bracing, get better at lifting. Think of this as the RKC version of the side plank.
For chest development, do a light bench press to the neck. A good scheme is 6 sets of 6 reps with 20-second rest periods.
To get the most growth in your quads when using the hack squat, don't lock out at the top.
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Use this smart training method to ignite your CNS and blast through your workouts.
Ramp up the difficulty of the pistol squat with this variation.
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.
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Use more weight than your max and you'll get stronger, faster. Seem impossible? Here's how it's done.
Finish off leg day with this quad-focused exercise. Stay in the crouched position and shoot for 15 reps per leg.
Trying to hit a full pistol squat but having trouble? Use this regression, then progress by using the straps as little as possible.
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This is a double duty exercise. First it strengthens your core. Then, when your core is stronger, it's a great unilateral chest exercise.
If you can bench press two 90 pound dumbbells, you should be able to single-arm bench press a 90 pound dumbbell. If not, your core is too weak.
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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.
This movement looks like a rear delt exercise, and it is. But it's also a powerful anti-rotation core exercise.