With this variation of the glute-ham raise, you can finish with a glute contraction (knees lower on the pad), or set the knees higher to target hamstrings.
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The bar placement in the Zercher squat makes it a lot easier to activate the core and control the low back and pelvis. A straight bar without chains will work too.
When you have knee or shoulder issues, this is a good alternative to a standard squat. This is the touch-and-go version with chains for overload at the top.
Yes, this is super weird. But it nails the transverse abdominis (the deep core muscle that's like a natural weight belt) and even the internal obliques.
If you want to build muscle and reap the benefits of unilateral work, start out by doing it like this.
The key is that it's not a bounce; it's a one-second pause. Tension is maintained and the bar is lowered under control.
Elevate the front foot with a step and go deep on this one. Rack grip shown, but you can also hold the dumbbells down at your sides.
For hip hinge exercises like RDLs and deadlifts, watch out for this common mistake.
To maximize arm size, you need to add this biceps movement to your program.
Nail your rhomboids and mid traps with this exercise. Do 5 sets of 8 reps.
Fire up your neglected lower traps with this exercise. Do 4 sets of 12 reps.
Do a split squat, then only come about three-fourths of the way up. Hold that position for 3 seconds before lowering. Great for the glute medius and minimus.