To really make these work, stretch your abs at the top of the movement and squeeze them as hard as possible at the bottom. Use a 3-4 second negative.
Adding pauses to your deadlift will strengthen weak points, improve technique, build muscle, and teach you to use your lats.
Weightlifters and fighters both need wrist strength and durability. These exercises will build it. For advanced athletes only!
If you can't pass this relative strength test yet, there's no need for direct core work. Or you could just be too fat.
One part dumbbell bench press, one part glute activation, one part balancing act, and a little bit of headless horseman.
Prime your nervous system, boost performance, and increase joint health with this warm-up.
Do 8 real pull-ups. You need to be able to beat that basic relative strength test before worrying about direct arm work. Here's what strict really means.
Try wide dips using rings or other suspension devices. It's extremely tough, but safer for achy shoulders. And it really builds your chest.
Your set doesn't have to come to an end when you hit failure. Here's how to up the challenge and extend the set.
Good at planks? Yeah, well who isn't? Time to ramp up your anti-rotation and anti-extension strength with this more challenging variation.
Obesogens are endocrine disrupters that change your body chemistry and make you fat. Here's where they're hiding and how to avoid them.
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.
Build explosive upper-body power with this exercise.
This seated variation of the box jump helps athletes develop power from the ground up.
Six quick mobility drills and stretches to cap off your lifting session.
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.
Due to its unique explosive loading methods, Neural Charge Training impacts all levels of neuromuscular function. Here's are 6 examples using a bar.
Part of Neural Charge Training, the frog jump involves the glutes and hamstrings, whereas a vertical jump is more pure quads.
Hop on the hyperextension and build your glute strength with these progressive variations.
How long should you rest between sets? If your main goal is strength, follow the guidelines here.
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.
Proven methods for building muscle and strength, getting leaner, and even increasing mobility.