The World's Largest Hardcore Training Site

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

Not only is this a great exercise for delts, it'll also strengthen your obliques and abs. Try 4-5 sets of 5-8 reps for strength gains.

Latest and Trending

Proper-box-jump

Tip: The Proper Box Jump

It's not about how high the box is. It's about how explosive you are from the ground.

Tip: Attack the Bar Violently

Build strength and set new personal records using compensatory acceleration training. Here's how.

Tip: The Biggest Mistake Lifters Make

If your main goal right now is to build strength, avoid this common mistake.

Tip: 4 Technique Fixers for Strength Gains

There's nothing dumber than trying to get stronger without first getting your technique right. Follow these handy guidelines.

Dumbbell-rollovers

Tip: Dumbbell Rollovers

Boost your bench press by strengthening your triceps with this exercise. It's also a great way to hit triceps without irritating your elbows.

Banded_trap_bar_shrugs

Tip: Banded Trap Bar Shrugs

Using the wider, neutral grip provided by the trap bar allows for a better contraction. Add bands and hold the top position for 2 seconds.

Iso-dynamic-lateral-raise

Tip: Iso-Dynamic Lateral Raise

This is challenging, and it'll trigger new shoulder growth by increasing the time under tension.

Band-front-raise-and-pull-apart

Tip: Band Front Raise and Pull Apart

This comprehensive exercise hits the shoulder musculature several different ways.

Inverted_sit-ups_and_squats

Tip: Inverted Sit-Ups and Squats

Two old-school exercises that are worth trying out. Check 'em out.

Speed_squats_and_pause_squats

Tip: Speed Squats and Pause Squats

Boost your squat numbers by learning to impart maximal velocity to the bar. Here are two ways to do it.

3_jumps_for_an_explosive_squat

Tip: 3 Jumps for an Explosive Squat

Accelerate through your sticking points. Master these three jumps.

Overhead-press-from-pins

Tip: Overhead Press From Pins

This variation of the press has you starting from a dead-stop every rep. Great for strength gains and working on weak points in the range of motion.

Rack-pull_copy

Tip: The Rack Pull

This is a great accessory exercise to strengthen your deadlift. Or use it for building your upper back and traps.

Movement_prep_for_olympic_lifting

Tip: Movement Prep for Olympic Lifting

After your mobility and stability work, use these drills to improve your Olympic lifting technique.

Tip: Real Experts vs. Self-Proclaimed Experts

Looking for a training or diet coach? Here's how to pick a good one and spot the fakers.

Top-half-squat

Tip: The Top-Half Squat

This bottom-up squat is great for training the midrange or lockout of the squat if that's your sticking point. It's also a great quad builder.

Tip: Dear Dumb People, Stop Giving Advice

Internet fitness celebrities give some of the worst training and diet advice. Are they dumb or just crooked?

Mobility_drills_for_olympic_lifting

Tip: Mobility Drills for Olympic Lifting

Do this before your next O-lift session for better range of motion and safer lifts.

Crossover_step_sled_pulls

Tip: Crossover Step Sled Pulls

Crossover sled pulls add a lateral force production tool to your sled training toolbox.

The_single-arm_pullover

Tip: The Single-Arm Pullover

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

Tip: 9 Annoying Things in the Fitness Community

Love fitness, love lifting, but feel free to hate these nine things. Coach Carter sure does.

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.

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.