Use an explosive dip and drive to power the dumbbell up, then take about 4 seconds to lower the weight.
Build head-to-toe stability and balance along with strong, muscular shoulders. Do 3-4 sets of 8-12 reps with a slow tempo.
Hypertrophy training should always be a part of your plan, even if your primary goal is strength. Here's why.
It's hard to beat this simple drill for upper body mobility. Try 50 reps every day.
Only newbies can bring up every lift at the same time. Once you get stronger, you'll have to get smarter. Here's how.
Chest press machines work, but they can also wreck your joints. Here's how to get around that.
Improve your shoulder mobility with this drill.
It's not about how high the box is. It's about how explosive you are from the ground.
Build strength and set new personal records using compensatory acceleration training. Here's how.
Regular dislocates are popular for warming-up. Add two wrap-arounds to get the most benefits. Here's how.
Grab a light band and run through this clever drill. Your shoulders will feel amazing and you'll be ready to smash the heavy weights.
No spotter? These simple tips will allow you to use more weight and stay safe on the bench press.
This is challenging, and it'll trigger new shoulder growth by increasing the time under tension.
This comprehensive exercise hits the shoulder musculature several different ways.
Also called the lumberjack press, this exercise will light up your delts and challenge your core.
Boost your squat numbers by learning to impart maximal velocity to the bar. Here are two ways to do it.
Accelerate through your sticking points. Master these three jumps.
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.
After your mobility and stability work, use these drills to improve your Olympic lifting technique.
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.
Do this before your next O-lift session for better range of motion and safer lifts.
Crossover sled pulls add a lateral force production tool to your sled training toolbox.
A little soreness is good, but too much soreness for too long will squash your gains. This inexpensive mineral will help.
Ramp up the unilateral intensity or bring up your weak side by pushing with the same leg, then switch legs and repeat.