Step back with one leg. As you come back up, lift the dumbbell with the thigh: flex your hip and raise your knee just above a 90-degree angle with the floor.
Obesogens are endocrine disrupters that change your body chemistry and make you fat. Here's where they're hiding and how to avoid them.
If your goal with lunge variations is to build quads, keep your torso upright and take short steps. Tibia should be vertical.
Flyes using rings, TRX, or Blast Straps are highly effective, but you can make them even better by setting the rings further apart. This really scorches the pecs.
A forward lean on lunges increases the recruitment of the glutes and hamstrings. The dumbbells should be on the side of the front foot in the bottom position.
Fructose can make you fat and even affect mental capabilities. Here's what you can take to protect yourself.
Do five round of these movements to warm up for a big squat or do them on off days for recovery.
Build your stubborn hamstrings with two tricks: use a band to increase the intensity of the peak contraction, and point your toes on the negative.
Looks easy, but because of the leverage point and the fact that your toes are pointed, it's a tough and effective hamstring builder.
Build explosive upper-body power with this exercise.
Challenge your strength and core stability in the elusive transverse plane with this exercise. Works with a kettlebell too.
Thinking about adding some weightlifting to your program? Here's a quick overview of the split jerk.
Find front squats uncomfortable? Try them with straps.
The hang snatch is one of the best explosive power movements. Here's a quick breakdown.
Due to its unique explosive loading methods, Neural Charge Training impacts all levels of neuromuscular function. Here's are 6 examples using a bar.
Lowering your carbs doesn't have to mean eating nothing but meat. There's still room for brownies. These have 5 net carbs. Recipe here.
Part of Neural Charge Training, the frog jump involves the glutes and hamstrings, whereas a vertical jump is more pure quads.
This advanced plank variation will strengthen your core along with just about every muscle in your upper body. Give it a shot.
Move slowly through 2-3 rounds of 5 reps on each side to prep the shoulder before your next pull-emphasized training day that involves things like pull-ups.
Add these to your warm-up: 2-3 sets, 4-6 reps in each direction before any upper body training. Your shoulders will feel great.
This method involves doing 5 reps followed by a 5-second hold at the top, then 4 reps with a 4-second hold, then 3, 2, and 1 in the same manner.
Do this at the dinner table to allow insulin to deliver nutrients to muscle instead of fat.
Build upper-back strength and improve your grip with this classic but almost forgotten exercise.
Old-school strongman did a lot of thick dumbbell lifts. Try them out with a fat grip attachment. The deadlift, clean & press, and snatch are good ones to start with.
