Try wide dips using rings or other suspension devices. It's extremely tough, but safer for achy shoulders. And it really builds your chest.
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.
Set a timer and ramp up your deadlifting volume with Sadiv sets. Here's how.
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.
Master the hollow body hold, then ramp it up with these 3 advanced variations for lifters.
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.
You've probably never tried this exercise before. Check it out.
Build explosive upper-body power with this exercise.
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.
Find front squats uncomfortable? Try them with straps.
The hang snatch is one of the best explosive power movements. Here's a quick breakdown.
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.
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.
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.
Don't make this common mistake. Here's how to truly lock out your deadlift to get the most out of it.
NFL athlete Josh Hawkins uses this exercise to build overhead strength. Because of the bands, the resistance gets stronger as you near lockout.
The Jefferson deadlift is an old-school classic. Use this variation (staggered stance) to really nail your glutes and hamstrings.
With this partial/isolation superset method, do slow high-tension partials on one exercise followed immediately by an isolation exercise.
With the tempo-contrast method, different types of contractions recruit more muscle fibers. Do 2 reps slow (5 seconds up, 5 seconds down) then 2 fast reps. Do either 8 or 12 total reps per set.
Sled drags are great for quads, but you can also use them to get in some bonus back work by pulling your elbows down and back.